Bene's Chicken Recipe

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Ingredients:

Serving

8 pieces chicken (bone in )
1 tbsp garlic, minced (about 2 marble sized cloves)
1/4 cup onion, minced
1/4 tsp crushed red pepper flakes
1 tbsp sesame oil
1/2 cup low sodium soy sauce
1/4 cup extra virgin olive oil
1/4 cup fresh lemon juice
1 tsp ground coriander
1 tsp sesame seeds (optional)

Directions:

Place all ingredients except sesame seeds in a bag or vacuume type marinater. let marinate overnight.
When ready to cook spray a casserole pan with nonstick spray. Oven to 400 degrees.
Lay chicken in single layer and dump marinated over chicken or leave out altogehter. sprinkle with seeds.
Bake for about 45 minutes, turn over and broil until done at lease 10 inches from the broiler, you just want to crisp it up not burn it.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	4647.99 Kcal (19460 kJ)
Calories from fat	2991.46 Kcal
		% Daily Value*
Total Fat	332.38g	511%
Cholesterol	1882.8mg	628%
Sodium	2528.3mg	105%
Potassium	4058.34mg	86%
Total Carbs	5.59g	2%
Sugars	1.53g	6%
Dietary Fiber	0.66g	3%
Protein	378.51g	757%
Vitamin C	71mg	118%
Iron	21.8mg	121%
Calcium	250.7mg	25%

Amount Per 100 g
Calories	214.2 Kcal (897 kJ)
Calories from fat	137.86 Kcal
		% Daily Value*
Total Fat	15.32g	511%
Cholesterol	86.77mg	628%
Sodium	116.52mg	105%
Potassium	187.03mg	86%
Total Carbs	0.26g	2%
Sugars	0.07g	6%
Dietary Fiber	0.03g	3%
Protein	17.44g	757%
Vitamin C	3.3mg	118%
Iron	1mg	121%
Calcium	11.6mg	25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.