Low-Fat Koo Koo Roo Original Flame Broiled Chicken |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 4 |
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From Top Secret Recipes, Lite! Serving size is 2 pieces and has 195 calories and 8 grams fat per serving. Needs to marinade 24-72 hrs. Ingredients:
1 skinless roasting chicken, skinned and cut into 8 pieces |
1 cup water |
1 cup apple juice |
1 cup v- 8 vegetable juice |
1 tablespoon lemon juice |
1/2 cup pineapple juice |
1 cup chopped onion |
2 teaspoons salt |
2 teaspoons ground black pepper |
2 tablespoons canola oil, plus |
1 teaspoon canola oil |
1/2 cup thinly sliced onion |
1 (10 3/4 ounce) can tomato puree |
1/4 cup water |
1 tablespoon white vinegar |
1 tablespoon lemon juice |
1/4 teaspoon salt |
1 dash ground black pepper |
1 dash garlic powder |
Directions:
1. Combine all ingredients for marinade in medium bowl. Mix well.
2. Add chicken and marinate 24 hours Even better if you let marinade 48-72 hours.
3. Before chicken is done marinading, prepare the basting sauce by heating 1 tsp oil in medium skillet.
4. Saute onions until begins to blacken.
5. Pour onions in medium saucepan with other baste ingredients.
6. Bring to a boil, then reduce and simmer 5-7 minute.
7. Remove from heat.
8. When cool, cover the baste and chill until needed.
9. To cook chicken, start grill to med heat.
10. Grill chicken for 5-6 on each side.
11. Turn chicken again and baste with sauce.
12. Grill 5-6 minute and baste again.
13. Continue turning and basting until done.
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