Asian Roasted Chicken
Makes: 4 Servings
• 1 (3-pound) broiler-fryer chicken
• 1/4 cup low-sodium soy sauce
• 1 tablespoon grated peeled fresh ginger
• 2 garlic cloves, minced
• 1 (16-ounce) can fat-free, less-sodium
chicken broth
• 1/4 teaspoon dark sesame oil
• 1/2 cup (2-inch) sliced green onions
1. Remove and discard giblets and neck from
chicken. Rinse chicken with cold water; pat
dry. Trim excess fat. Starting at neck
cavity, loosen skin from breast and
drumsticks by inserting fingers, gently
pushing between skin and meat.
2. Combine soy sauce, ginger, garlic, and
broth in a large heavy-duty zip-top plastic
bag. Add chicken; seal and marinate in
refrigerator 4 to 8 hours, turning bag
occasionally. Remove chicken from bag,
reserving 1/2 cup marinade.
3. Preheat oven to 375 degrees.
4. Place chicken, breast side up, on the
rack of a broiler pan or roasting pan.
Insert meat thermometer into meaty part of
thigh, making sure not to touch bone. Bake
at 375 degrees for 1 hour and 10 minutes or
until thermometer registers 180 degrees.
Cover chicken loosely with foil; let stand
10 minutes for chicken to reabsorb juices.
Discard skin.
5. Add 1/2 cup reserved marinade to
drippings in pan (you'll have about 1/4 cup
drippings), scraping pan to loosen browned
bits. Pour marinade mixture into a small
saucepan; bring to a boil, and cook 5
minutes. Stir in sesame oil. Cut chicken
into quarters. Drizzle with sesame mixture.
Sprinkle with onions. Yield: 4 servings
(serving size: about 3 ounces chicken and
about 1-1/2 tablespoons sauce).
CALORIES 226 (33% from fat); FAT 8.4g (sat
2.2g, mono 3g, poly 2g); PROTEIN 32.2g; CARB
2.3g; FIBER 0.4g; CHOL 95mg; IRON 1.5mg;
SODIUM 548mg; CALC 28mg
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