How to Eat Healthier as a Family
Spiced Chicken with Maple Butter Glaze
(shown in photo)
Ingredients:
1 whole chicken, cut up, (purchase it already cut up for greater ease)
1 1/2 tsp. paprika
1 tsp. salt
3/4 tsp. cinnamon
3/4 tsp. ground cumin, or use chili powder
3 Tbsp. pure maple syrup
1 1/2 Tbsp. butter or margarine
1 1/2 Tbsp. Dijon mustard
Side Suggestions: Bulgur and asparagus
Instructions:
Preheat the oven to 500 degrees. Line a baking sheet with aluminum foil and spray the foil with nonstick cooking spray.
In a small bowl, combine the four dry spices.
Place the chicken pieces skin side up on the baking sheet. Sprinkle and rub the spice mixture evenly over the chicken (leave the drumsticks without spices for picky eaters). Position the sheet in the upper third of the oven, about four inches from the heating element, and bake it, without turning it, for 15 minutes.
Meanwhile, in a small saucepan combine the maple syrup, butter, and mustard. Stir it over low heat until the butter melts. Remove it from the heat. (Start the bulgur now, if you are serving it.)
After the chicken has baked for 15 minutes, remove it from the oven and brush it with the maple glaze and bake it for 5 more minutes. (Prepare the asparagus now, if you are serving it.) Brush the chicken with the glaze again and bake it 5 minutes more. Remove it from the oven and serve it.
Tip: In comparison to honey, maple syrup has fewer calories and a higher concentration of minerals. It’s a great source of manganese and zinc.
Bulgur Side Dish suggestion: In a medium saucepan, cook 1 1/2 cups bulgur wheat in three cups chicken or vegetable broth or combination of broth and water. Bring it to a boil, cover, and simmer it for 15 minutes until it is tender. Or, prepare quick-cooking brown rice according to package directions, using broth or water.
Asparagus Side Dish suggestion: Trim a pound of asparagus and cut it into thirds. In a heavy skillet over medium heat, sauté 1/2 tsp. minced garlic (about 1 clove) in 1 tsp. olive oil, add the asparagus and sauté it for four or five minutes until it is tender crisp. Sprinkle it with the juice of 1/4 fresh lemon or with 1/2 – 1 tsp. salt-free lemon pepper seasoning, to taste.
Prep + Cook (30 minutes)
Makes 6 servings (310 calories each)
