Recipe: Microwave Chicken

Title: Microwave Chicken
Categories: Poultry, Main dish, Diabetic, Low-fat
Yield: 4 servings

1 2 1/2 lb broil-fryer chicken 3/4 c Orange juice
1/2 ts Salt (optional) 1/2 c Dry white wine
1/4 ts Ground sage

Wash chicken well. Remove all skin and visible fat with a sharp knife and
cut into pieces. You should have 2 breast halves, 2 thighs, 2 wings, 2
legs, and the back. Freeze wings, back, and neck for use for making broth
later. Discard the giblets or give them to someone who isn't worried about
cholesterol. Place the remaining pieces in an 8 or 9 inch dish suitable
for use in the microwave. Sprinkle salt and sage evenly over the chicken.
Pour orange juice and wine over chicken pieces. Cover with plastic wrap or
wax paper and cook on high for 5 minutes. Reduce heat to simmer and cook
for 15-20 minutes or until tender.
Serve hot with a little bit of the juice. Serve 1 breast or 1 leg and 1
thigh per serving. Note: If you prefer to use a conventional oven, cover
the pan tightly with aluminum foil and bake at 325F for 45min-1hour or
until the chicken is tender. If you prefer, you can remove the foil the
last 15 minutes to allow the chicken to brown a little. 1 serving = 3 lean
meat, 1/2 bread calories = 185



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