Sticky Onion Chicken Healthy Low Fat Food

LOW-FAT CHICKEN WITH CARAMELIZED ONIONS

Steps:

• Coat large skillet with cooking spray and place over medium heat until hot. Add onion.
• Cover and cook 10 minutes until deep golden stirring often.
• combine salt, thyme, red pepper and black pepper.
• Sprinkle half the mixture over onions.
• Add 1/4 cup chicken broth and cook 10 minutes, stirring frequently.
• Add 6 tablespoon broth and cook until liquid evaporates.
• Repeat procedure with remaining broth.
• Add vinegar and cook an additional 2 minutes or until most of the liquid evaporates.
• Remove from pan and keep warm.
• Rub chicken with remaining spice mixture. Coat skillet with cooking spray and heat. Add chicken and cook for 2 minutes on each side. Serve with onions.

STICKY CHICKEN

Steps:

• Preheat oven to 325°F.
• Wash chicken breasts and pat dry with paper towels.
• Place chicken in pan that just fits the breasts without too much overlapping.
• Mix other ingredients well and pour evenly over chicken.
• Bake for 1 hour. Check after 45 minutes and if chicken is getting too brown, place foil tent over it for the last 15 minutes.
• Serve hot.

STICKY CHICKEN

Steps:

• Preheat oven to 200C (180C fan forced).
• Combine tomato sauce, sweet chilli sauce, char sui sauce, garlic, ginger and sesame oil in a large glass or ceramic bowl (no metal), reserve 1/3 cup of the marinade (to be used for basting).
• Add chicken pieces to marinade for at least 30 minutes (longer is fine) in the refridgerator.
• Line a large roasting pan with baking paper and place the chicken pieces in a single layer in the prepared pan.
• Bake, basting the chicken with the reserved marinade and turning occasionally, for 35 to 40 minutes or until glazed and cooked.
• While the chicken is cooking combine the sesame seeds, coriander and green onion in a small bowl.
• Remove chicken from oven and put onto a serving platter and garnish with the sesame seeds, coriander and green onion mix and serve.

STICKY CHICKEN

Steps:

• In a small bowl, thoroughly combine all the spices. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a re-sealable plastic bag, seal and refrigerate over night.
• When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. Roast, uncovered, at 250 F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it. Let chicken rest about 10 minutes before carving.

STICKY ONION CHICKEN (HEALTHY & LOW FAT)

Steps:

• Preheat the oven to 400°F
• Season the chicken breasts with salt and black pepper and place in the bottom of an ovenproof dish.
• Combine the marinade ingredients in a mixing bowl. Pour the marinade over the chicken and leave to marinate for at least 1 hour.
• Place the chicken with the marinade in the oven and bake for 25-30 minutes until fully cooked.
• Serve straight from the oven.

LOW-FAT CHICKEN BIRYANI

Steps:

• In a mixing bowl, stir together the garlic, ginger, cinnamon, turmeric and yogurt with some pepper and ¼ tsp salt. Tip in the chicken pieces and stir to coat (see step 1, above). Cover and marinate in the fridge for about 1 hr or longer if you have time. Warm the milk to tepid, stir in the saffron and set aside.
• Heat oven to 200C/180C fan/gas 6. Slice each onion in half lengthways, reserve half and cut the other half into thin slices. Pour 1½ tbsp of the oil onto a baking tray, scatter over the sliced onion, toss to coat, then spread out in a thin, even layer (step 2). Roast for 40-45 mins, stirring halfway, until golden.
• When the chicken has marinated, thinly slice the reserved onion. Heat 1 tbsp oil in a large sauté or frying pan. Fry the onion for 4-5 mins until golden. Stir in the chicken, a spoonful at a time, frying until it is no longer opaque, before adding the next spoonful (this helps to prevent the yogurt from curdling). Once the last of the chicken has been added, stir-fry for a further 5 mins until everything looks juicy. Scrape any sticky bits off the bottom of the pan, stir in the chilli powder, then pour in 100ml water, cover and simmer on a low heat for 15 mins. Remove and set aside.
• Cook the rice while the chicken simmers. Heat another 1 tbsp oil in a large sauté pan, then drop in the cinnamon stick, cardamom, cloves and cumin seeds. Fry briefly until their aroma is released. Tip in the rice (step 3) and fry for 1 min, stirring constantly. Stir in the stock and bring to the boil. Lower the heat and simmer, covered, for about 8 mins or until all the stock has been absorbed. Remove from the heat and leave with the lid on for a few mins, so the rice can fluff up. Stir the garam masala into the remaining 1½ tsp oil and set aside. When the onions are roasted, remove and reduce oven to 180C/160C fan/gas 4.
• Spoon half the chicken and its juices into an ovenproof dish, about 25 x 18 x 6cm, then scatter over a third of the roasted onions. Remove the whole spices from the rice, then layer half of the rice over the chicken and onions. Drizzle over the spiced oil. Spoon over the rest of the chicken and a third more onions. Top with the remaining rice (step 4) and drizzle over the saffron-infused milk. Scatter over the rest of the onions, cover tightly with foil and heat through in the oven for about 25 mins. Serve scattered with the mint and coriander.