Baked Chicken with Onions & Leeks - 8g Carbs, 1g Fiber, 0g Added Sugar
From: Eating Well - March/April 2010
Baking pieces of chicken is one of the easiest ways to put a meal on
the table for your family. This mustard-glazed chicken is roasted on
a bed of sliced onions, leeks and garlic that you can serve alongside it.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 35 minutes
Total Time: 1 hour 20 minutes
Servings: 6
2 cups thinly sliced onions
1 cup thinly sliced and washed leek, white and light green part only
4 cloves garlic, thinly sliced
3 Tbsp extra-virgin olive oil, divided
2 tsp fresh thyme leaves
1/4 tsp salt
2 1/2 - 3 lb bone-in chicken pieces (thighs, drumsticks and/or
breasts), skin removed, trimmed (see Tip)
1/4 cup Dijon mustard
2 tsp minced shallot
1 1/2 tsp chopped fresh rosemary
1 tsp reduced-sodium soy sauce
3/4 tsp freshly ground pepper
1. Preheat oven to 400 degrees F.
2. Toss onions, leek, garlic, 2 tablespoons oil, thyme and salt in a
large bowl until the vegetables are well coated. Spread the mixture
in a nonreactive 9-by-13-inch baking dish (see Tip). Place the chicken
pieces on the vegetables. Bake for 10 minutes.
3. Whisk mustard, shallot, rosemary, soy sauce and pepper in a small
bowl; gradually whisk in the remaining 1 tablespoon oil.
4. After 10 minutes, brush the chicken with the mustard glaze. Continue
baking until an instant-read thermometer inserted into the thickest part
of a leg or breast (without touching bone) registers 165 degrees F, 30
to 45 minutes more. Serve the chicken with the vegetables.
Tips & Notes
* When using a combination of thighs, drumsticks and breasts, cut each
breast in half crosswise to make pieces about the size of an average
chicken thigh. And if you buy whole legs, separate the drumsticks and
thighs. When all the pieces are about the same size, they'll all cook
at the same rate
* A nonreactive bowl or pan—stainless-steel, enamel-coated or glass—is
necessary when cooking with acidic foods, such as lemon, to prevent
the food from reacting with the pan. Reactive pans, such as aluminum
and cast-iron, can impart an off color and/or off flavor.
Servings: 6
Nutrition per serving:
261 Calories, 13g Fat, 3g Sat, 8g Mono, 78mg Cholesterol, 26g Protein,
8g Carbs, 1g Fiber, 0g Added Sugars, 324mg Sodium, 335mg Potassium
1/2 Carbohydrate Serving
Exchanges: 3 lean meat, 1 fat
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