Frying and grilling meat at high temperatures forms compounds that may increase the risk of colon cancer. To counteract this, this recipe incorporates the two-temperature roasting technique by setting the oven higher and letting the temperature drift down. Roasting is initiated when you first place the bird in the oven, then slowly cooks to ensure the meat stays safe. Marinating meat may also reduce formation of those compounds and this marinade adds both a flavor kick and cancer-fighting phytochemicals to this New Orleans-style chicken.
Serves: 6
Per Serving: 160 Calories, 4g total fat (1g Sat. Fat), 3g Carbohydrates, 26g Protein, 0g Fiber, 110 mg Sodium
Ingredients:
½ roasting chicken, cut into parts, skin removed (approx. 1 ½ lbs)
3 cloves garlic, minced
Salt and black pepper to taste
1 tsp dried Italian seasoning
1 tsp Tabasco sauce, or other hot pepper sauce
¾ cup plain low-fat yogurt
1 tsp ground cinnamon
1 tsp chili powder (or to taste)
Cooking Directions:
- In deep glass baking dish, mix yogurt, cinnamon, chili powder, hot sauce and garlic. Add salt and pepper to taste. Add chicken and coat well with marinade. Cover dish tightly and marinate in refrigerator overnight.
- Preheat oven to 500°.
- Sprinkle Italian seasoning on chicken and place it on a raised broiler rack in oven. Immediately reduce the baking temperature to 350°. Roast for about 1 ½ hours.
- Serve Hot or Cold.
Recipe from: www.AICR.org