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Orange-Glazed Chickens

In this recipe small chickens are glazed with a delicious orange-tea marmalade. In addition, a wealth of heart-healthy vitamins and minerals come in each chicken. Serve orange-glazed chickens on a bed of wild rice.

Directions

Preheat the oven to 375°F (190°C). Fit a roasting pan with a wire rack. Steep the tea bag in 1⁄4 cup boiling water for 5 minutes in a small saucepan. Discard the tea bag. Squeeze the juice from 1 orange into the tea, and then stir in the marmalade until melted. Cut the remaining orange into quarters.
Remove and discard the giblets from the chickens. Wash the chickens and dry thoroughly, and then sprinkle the cavities with pepper. Loosen the breast skin slightly. Stuff the cavity of each chicken with 1 orange quarter, a quarter of the onion slices, 1 rosemary sprig and 1 thyme sprig. Tie the legs together with kitchen string. Place the chickens, breast side up, on the rack in the roasting pan. Brush the chickens over and under the skin with about a quarter of the orange glaze. Pour enough water into the pan to cover the bottom (the water should not reach the rack).
Roast the chickens on the middle oven rack, basting over and under the skin every 20 minutes with the remaining glaze, until browned and the juices run clear, about 1 hour. Let the chickens stand for 10 minutes. Discard the rosemary, thyme, onions and orange from the cavities of the chickens. Garnish with the remaining rosemary and thyme sprigs. Discard the skin before serving the otange-glazed chicken.

preparation time 20 mins
cooking time 1 hour, plus 10 mins standing
serves 4

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada

Ingredients 1 tea bag, such as Earl Grey
2 medium oranges, unpeeled
1⁄2 cup no-sugar-added orange marmalade
4 small chickens, about 500 g each
1⁄2 teaspoon pepper
2 onions, sliced
8 sprigs fresh rosemary
8 sprigs fresh thyme

Nutritional Information

PER SERVING

340 calories
47 g protein
14 g total fat
4 g saturated fat
174 mg cholesterol
6 g total carbohydrate
5 g sugars
2 g fibre
176 mg sodium

Chickens with skins removed are relatively low in total fat, especially saturated fat.

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