Halloween 2012 Roasted Cinnamon Almonds (6g Carbs)

Happy Halloween to you!

Well, it's that spooky time of year.  Skeletons dangling from the rafters. 
(Eek!)  Spiders skittering up your spine.  (Oh, no!)  Shreaking goblIns
making your heart go thump-thump, thump-thump, THUMP-THUMP. 
(Have mercy!)  There are enough cringe-worthy things lurking around
these days--you don't want to add high blood sugar to the mix.  (That's
TERRIFYING!!)

You can have your scary fun without the sugar rush.  Here's a VERY
simple and scrumptious recipe that I adapted from a regular (not-
diabetic-friendly) holiday appetizer cookbook I found online a couple
of years ago.  (See credits.)

Just imagine breathing in deeply.  Aah, here comes the lovely, dark
cinnamon scent billowing into every corner of your house.  (Yum-yum.)
 Now you know that the holidays are rolling in.  The toasty crunch of
roasted almonds and the delicate sweetness of Splenda bring the
cinnamon flavor to full bloom.  Pure satisfaction.  Very little time
needed to make this lovely dream a reality.  Just look below.

Roasted Cinnamon Almonds
(Prep time-5 minutes or less)
(Start to finish-1 hour and five minutes)

Ingredients
4 cups whole, raw almonds
1/4 cup Brummel & Brown® Vegetable Oil and Yogurt Spread (or your
favorite butter substitute)
6 tablespoons Splenda® Granulated
1/4 teaspoon sea salt
1/2 teaspoon ground cinnamon

Preparation
1)  Preheat oven to 250 degrees Fahrenheit.
2)  Pour almonds into a large mixing bowl.
3)  Melt Brummel & Brown® in a microwave-safe dish.  Microwave for 30
seconds.  Remove dish from microwave and mix in Splenda®, salt and
cinnamon.  Pour butter-spice mixture over almonds.  Toss well to coat. 
4)  Pour almond mixture onto a large baking sheet.  Roast for 1 hour in
the preheated oven, stirring occasionally, until golden brown.  (I stir
every fifteen minutes.)
5)  Allow to cool.  Store in an airtight container.

Now you've got PERFECT Halloween munchies for everyone!

Numbers you need to know:
Per 2-tablespoon serving:  180 Calories; 16g Fat (2g Saturated, 10g Monounsaturated, 4g Polyunsaturated; 6g Protein; 6g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 29mg
Sodium.

Nita's notes:

So, why the almond when there are so many nuts available?  Well, the
Mayo Clinic (see credits) deems the 'pear-shaped nut' one of ten super
foods that should be incorporated into everyone's diet.  The almond is
jam-packed with healthy phytonutrients.  One serving provides 1/2 the
recommended daily allowance of vitamin E.  Almonds are also a great
way to keep your hunger in check.  A handful (approximately 2
tablespoons) before a meal (or in this case, before trick-or-treating) will
help you keep your food consumption within targeted limits.

This treat is definitely going to become one of my 'go-to' QUICK
recipes for special occasions.  High marks on ease of preparation,
taste and portability.  Also, this is a great idea for the gift-giving season
that's fast approaching.  Just picture the jazzed-up almonds in holiday
tins.  And imagine the 'oohs' and 'aahs' when the tins are opened and
the cinnamon scent hits the air!  Makes my mouth water just thinking
about it.  You can't go wrong with this recipe.

Hope your Halloween is happily haunting, spectacularly spine-tingling,
chillingly creepy and dazzlingly diabetic-safe!  Have fun but eat
smart.  As always, make healthy choices for a happier life!

BOO!

Nita

Anita Peacock
Lifelong Type 1 Diabetic
Owner/Manager/Designer at MyDiabeticBag.com (Visit us now! Get your holiday shopping done!)
Email me:
peacockproducts@bellsouth.net
MyDiabeticBag@gmail.com

Credits:

Brummel & Brown® is a registered Unilever brand of spreads. 
Unilever US, Inc
800 Sylvan Avenue
Englewood Cliffs
NJ 07632
http://unilever.com/

http://voices.yahoo.com/10-foods-mayo-clinic-recommends-eating-stay-5467777.html

My recipe "Roasted Cinnamon Almonds" is adapted from
"Cinnamon-Roasted Almonds" in the following online holiday
appetizer recipe collection:
http://images.allrecipes.com/site/allrecipes/appetizers2.pdf

SPLENDA® is a registered trademark of  McNeil Nutritionals, LLC 2012
| Fort Washington, PA, USA. All rights reserved. http:/Splenda.com 

   

Southern Tomato Sandwich Revamped (8g Net Carbs)

Ingredients:

·       1 whole low-carb pita (I use Joseph’s Flax, Oat Bran & Whole Wheat Pita Bread—only 8g total carb per whole pita.  And only 4g net carbs when you subtract the fiber.)

·       2 tablespoons low-fat cream cheese (I use Philadelphia® brand)

·       3 large tomato slices

·       2 whole basil leaves, or to taste (I like more)

·       Pinch sea salt, optional

·       Freshly ground black pepper, to taste

·       Pinch garlic powder, or to taste

Directions (if necessary…):

1.          Lay pita flat and spread with cream cheese.

2.          Place tomato slices down one half of the flat pita.  Top tomatoes with basil leaves, salt, pepper and garlic.

3.          Fold pita bread over taco-style and ENJOY!

Numbers you need to know:

Southern Tomato Sandwich Revamped makes 1 serving/sandwich.  Each serving contains:  138 Calories; 7g Fat; 10g Protein; 13g* total Carbohydrate; 5g* Dietary Fiber; 16mg Cholesterol; 503mg Sodium.  (*Special note: only 8g net carbs per sandwich when you subtract the fiber.)

Nita’s notes:

Well, it just wouldn’t be summertime in south Georgia without that family mealtime staple—tomato sandwiches.  Or, as we lovingly call ‘em down home—‘mater san’wiches.  They are easy, fresh and delicious.

I grew up on mayonnaise-y, tomato sandwiches on two slices of white bread per sandwich.  They tasted splendid but were not so splendid for me.  One sandwich (made the old way) had about 245 calories, 14g Fat and 28g of carbohydrate.  (Wow!)  AND, it had only 2g Dietary Fiber and 5g Protein.    

That’s skewed a bit out of the diabetic-friendly zone.  So I decided to adapt the old standard.  Give the sandwich a makeover with more oomph and lower bad numbers.  (Let me know what you think.) 

I have yet to find a ‘lite’ mayonnaise that I like.  (I would welcome suggestions.)  This is one reason I chose to nix the mayo altogether and opt for low-fat cream cheese. And, boy-howdy, am I glad I did.

If you’ve never had a tomato sandwich with cream cheese, you are in for a very pleasant surprise.  It really brings out the tomato-basil flavor.  There just isn’t anything better with tomatoes than basil.  They pair beautifully. 

Another reason to go the cream cheese rather than mayo route is that the cream cheese helps to double the protein per sandwich.  (The whole-grain pita ups the protein stats and doubles the dietary fiber, as well.)     

And this pita bread is LOVELY—soft and delicious!  Joseph’s pita bread is really good.  I may be a bit biased because it’s the only low-carb ‘store-bought’ bread I’ve tried.   (I’d love to hear from you about any brands you like.  I’m always looking to expand my pantry inventory.)

I do wish the bread companies would come out with a low-carb plus low-sodium line.  I didn’t feel exactly happy with the 503mg of sodium my ‘healthy’ sandwich has.  That’s not all from the pita, the cream cheese also is sodium-laden.  The sodium count is the only area where the ‘old’ sandwich (353mg Sodium) came out better than the ‘new’ sandwich (503mg Sodium).

I hope you enjoy this simple touch of south Georgia summer WITHOUT the heat.  Oh, good grief, it’s HOT here.   Hope you stay cool this summer!

And, as always, make healthy choices for a happier life!

Anita Whittle Peacock

Lifelong Type 1 Diabetic

Diabetes bag designer

Post brought to you by MyDiabeticBag.com

Credits:

·       Josephs products are registered/trademarked/copyrighted property of Josephs Bakery.  Find low-carb bread options at http://www.josephsbakery.com/

·       Philadelphia Cream Cheese is a registered trademark of Kraft Brands:  http://www.kraftbrands.com/philly/Pages/default.aspx?utm_source=SEM_MSN&utm_campaign=Philly_Brick_Non-Brand_Broad&utm_medium=cream_cheese_brand

Sauteed Tarragon Pork Chops (2g Carb per serving)

Ingredients:

·       4 boneless pork loin chops

·       2 teaspoons extra virgin olive oil

·       1/4 teaspoon sea salt

·       Freshly ground black pepper, to taste

·       Garlic powder, to taste

·       1/4 cup dried tarragon leaves

Prepraration:

1.  Defrost pork chops and set aside.

2.  Combine olive oil, salt, pepper, garlic powder and tarragon in a small bowl.  Rub over both sides of chops.  Cover dish and place chops in refrigerator and allow to marinate at least 2 hours.  (Can prep the night before cooking.  Pull out and cook in less than 15 minutes!)

3.  Preheat skillet/grillpan to medium high heat.  Saute chops 4-6 minutes per side, depending on how done you like your chops.

4.  Serve with barley mushroom casserole and collard greens.

Numbers you need to know:

Recipe yields 4 chops, 1 chop per serving.  Per serving info:  185 Calories; 9g Fat; 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 172mg Sodium.

Nita’s notes:

These chops are delicious!!  Like I said, they are GREAT with barley; but, they are also flavorfully fantastic with brown rice, quinoa, bulgar, etc..  And I just love collards; but, any green veggie is splendid.

This is an easy dinner entrée that can be done in minutes—MINUTES, I say.  I just LOVE pork chops, really I do.  Next to fish, it’s my favorite protein.

I hope you enjoy this simply scrumptious entrée.  And, as always, make healthier choices for a happier life!

Nita

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Bag Designer

Peacock Products:  Life Products for Diabetics

peacockproducts@bellsouth.net

www.MyDiabeticBag.com

MyDiabeticBag.com

Pork Roast with Parsley, Sage, Rosemary and Thyme (trace Carbohydrates per serving)

Rub Ingredients:

·        2 tablespoons chopped fresh parsley

·        2 tablespoons chopped fresh sage

·        2 tablespoons chopped fresh rosemary

·        2 tablespoons chopped fresh thyme

·        2 tablespoons minced garlic

·        1 teaspoon sea salt (optional)

·        2 teaspoons freshly ground black pepper

·        1 tablespoon extra virgin olive oil

Pork Roast Ingredients:

·        approximately an 8 pound bone-in Boston butt

Preparation:

1. Process all rub ingredients in a food processor until the mixture forms a paste, scraping down the sides as needed.
2. Rub entire recipe on pork roast.  Refrigerate roast uncovered up to two days to allow the rub/paste to form a crust.
3. Preheat oven to 350 degrees Fahrenheit.  Place roast on rack in large roasting pan.  Insert an oven-safe meat thermometer into thickest part of roast.  Do not let thermometer come in contact with the bone or the bottom of the roasting pan.
4. Roast meat uncovered until the thermometer registers 155 degrees Fahrenheit, which will be approximately 4 to 6 hours according to the actual size of your roast.  (A general estimate is 45 minutes per pound.)  
5. Remove roast from oven, cover (with lid or loosely tented tin foil) and allow to sit for 30 minutes before slicing.

Numbers you need to know:

This recipe yields approximately 28 four-ounce servings.  (Subtracting

the one-pound bone weight leaves us with 7 pounds or 28 servings.) 

Each serving has the following:  207 Calories; 11g Fat (4g Saturated);

25g Protein; trace Carbohydrate; trace Dietary Fiber; 88mg

Cholesterol;158mg Sodium (91mg, if sea salt is omitted).

Nita's notes:

Yes, this takes a bit of time to cook; but, it's an easy prep and yields

lots of meals.  It only takes about 10 minutes to make the rub/paste;

then the rest is refrigerating and roasting time. 

Suggestion:  let the roast become crusty in the fridge over a Thursday

and/or Friday night and then roast it on Saturday while you're doing

whatever you do at home.  The meat thermometer will let you know

when it's done. 

I love my digital meat thermometer.  It has a remote control with read-

out that sits on the counter.  The thermometer is attached by a wire to

the remote and you can set the target temperature (155 degrees

Fahrenheit in this case) before you put the toast in the oven.  The

remote control beeps when it reaches the preset temp.

This gives you GREAT sandwich options.  I like to place a four-ounce

slice on one half of a six-inch tortilla that's been spread with brown

mustard.  Then fold over the tortilla to cover the roasted meat.  Preheat

oven to 450 degrees Fahrenheit.  Toast the sandwich six minutes on

each side.  Yummy-yummy-yummy!

Hope you enjoy this easy many-meal recipe!  And, as always, make

healthy choices for a happier life.

Nita

Anita Peacock

Lifelong Type 1 Diabetic

Owner/Manager/Bag Designer at MyDiabeticBag.com

peacockproducts@bellsouth.net

229-928-2055





  

Stuffed Chicken Breasts (3g Carb per serving)

I know you will love this recipe.  It looks and sounds harder than it is and the ‘oohs’ and ‘aahs’ you receive will be music to your ears.   It’s a level of yumminess that’s hard to beat and lends a special occasion elegance to any dinner.  The tantalizing smell of lemon, basil and thyme through your house is so delectable your nose will be twitching in anticipation.

Chicken and Stuffin’ Ingredients:

• 5 (8-ounce) skinless, boneless chicken breast fillets
• 1/2 cup shredded Swiss cheese
• 2 tablespoons cottage cheese
• 2 tablespoons cold  Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)
• 2 tablespoons lemon juice
• 1/2 cup chopped mushrooms
• 1/4 cup chopped onion
• Olive oil cooking spray
• 2 tablespoons fresh thyme, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh basil, chopped ( or 2 teaspoons dried)
• 2 teaspoons fresh garlic, minced
• 1/4 teaspoon freshly-ground black pepper
• 2 teaspoons extra virgin olive oil
• 2 teaspoons Brummel & Brown® Vegetable Oil and Yogurt Spread (or your favorite butter substitute)

Basting Liquid Ingredients:

• 1 teaspoon extra virgin olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon sea salt
• 1/2 teaspoon freshly-ground black pepper

Preparation:

1) Partially defrost chicken breasts—this will make it easier to halve them smoothly.  Lay each breast flat on cutting board.  Cut each in half so that the two pieces are approximately equal in size (making a 4-ounce serving size).  Allow the chicken to finish thawing. 
2) While chicken finishes thawing, chop veggies in a food processor.  Spray a small skillet with olive oil spray.  Heat over medium-high heat for a couple of minutes. Add the chopped veggies and sauté until onions are nicely browned and mushrooms are limp, approximately 5-7 minutes.  Set aside.
3) Place each breast fillet half between 2 sheets of plastic wrap.  Pound thin with the flat side of meat mallet or with a rolling pin.  Take care not to tear chicken.  Set aside.
4) Gently combine the following ‘stuffin’ ingredients in a small-to-medium sized bowl with a fork:  cheeses, 2 tablespoons (cold) Brummel & Brown®, 2 tablespoons lemon juice, sautéed vegetables, thyme, basil, garlic and 1/4 teaspoon freshly-ground black pepper.
5) Spread each flattened breast half with 2 tablespoons of cheese-veggie-herb mixture.  Fold chicken breast over (like a taco) so that the cheese-veggie-herb mixture is in the center.
6) Place 2 teaspoons Brummel & Brown® and 2 teaspoons olive oil in a large skillet (or on a stovetop grillpan) sprayed well with olive oil spray.  Heat skillet/grillpan to medium or medium-high and allow Brummel & Brown® to melt.  Swirl or brush the Brummel & Brown®-oil mixture to coat cooking surface evenly.  Allow coated skillet/grillpan to heat a couple of minutes before proceeding.
7) Add folded chicken breasts to skillet/grillpan and cook 5-6 minutes, until nicely browned.  Combine basting liquid.  While breasts are cooking, brush topside of chicken with basting liquid.  When grilling side is nicely browned, flip breasts over and continue to cook 5-6 minutes more.  (Again, while chicken cooks, brush topside with basting liquid.)  When grilling side is nicely browned, remove to serving platter.  Let stand 10 minutes before serving.
8) Excellent with quinoa salad and lemon-poached green beans.

Numbers you need to know:

This recipe yields 10 servings, 1 stuffed fillet per serving (don’t worry, these make great reheaters for a worknight supper).  Each serving has:  182 Calories; 6g Fat, 29g Protein; 3g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 172mg Sodium.

Nita’s notes:

If you can find 4-ounce breast fillets, good for you!  You won’t have to go through preparation step 1.  But, around here, all we can seem to get are the Dolly Parton-sized huge-mongous 8-ounce breast fillets.  (How do those chickens walk?!  They must fall over a lot….)  Thus the reason for cutting them in half.  4 ounces of most meat is the standard serving size.  Just remember the serving size should approximate the size of a deck of cards in length, width and height.  (Tiny data tidbit about diabetic eating.  File it away for future reference.)

Please, please, PLEASE do try this recipe!  It is ‘oh, good golly Miss Molly’, ‘slap your mama’ fantastic.  It’s a hit with my y’unguns (nieces and nephews) and adults, alike.  It’s fast becoming one of my most-requested recipes.  I love to make it when I want something fairly easy that’s sure to impress.

To reheat leftovers, do one or two pieces at a time for the best and juiciest results.  Place chicken in a small bowl, cover dish with a damp paper towel.  Microwave on high for 1 minute.  T’ain’t nothin’ better t’eat in my book.  Hubby and I had these chicken leftovers (with barley and broccoli) for dinner last night.  Where were y’all?!  We missed having you here.

Great flavors and good vibes from my home to yours.  Remember, make healthier, tastier choices for a happier life!


Nita

Anita Whittle Peacock
Lifelong Type 1 Diabetic
http://mydiabeticbag.com/
Owner/Manager/Designer
peacockproducts@bellsouth.net
MyDiabeticBag@gmail.com

Brought to you by MyDiabeticBag.com

Souper Bowl Sunday Party-Down Stew

(Entrée/Meal,  17g Carb per serving BUT loaded with protein and fiber, too!)

SPECIAL NOTE:  This makes a SLEW of STEW!  But, it’s a wonderful kick-off to your Super Bowl party.  I also like to share the love.  Send storage-bags-full home with guests.  It’s a great reheater for an easy work-night supper.  Yes, it’s a vat-full of soup; but, it’ll get ‘gone’ before you can blink.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 cup chopped sweet onion (like Vidalia, y’all)
• 2 tablespoons chopped garlic
• 2 tablespoons ground cumin
• 1/2 teaspoon crushed red pepper flakes
• 1/2 cup chopped fresh thyme (or 8 teaspoons dried thyme leaves)
• 2 teaspoons paprika
• 1-to-2 teaspoons chipotle chile powder (increase at your own risk)
• 1 teaspoon freshly-ground black pepper
• 3 quarts fat-free and low-sodium chicken broth*
• 1 cup lime juice
• 1 teaspoon sea salt
• 1 cup pearl barley
• 4 cups ‘chunked’ baby carrots (each baby carrot cut into thirds)
• 2 cups chopped cilantro
• 2 (7.76-ounce) cans salsa verde
• 3 cups cooked and loosely pulled-apart chicken breast*
• 3 cups cooked and loosely pulled-apart chicken thighs*
• 4 (14.5-ounce) cans no-salt-added chickpeas/garbanzo beans, undrained
• 4 (14.5-ounce) cans no-salt-added diced  tomatoes with green chilies, undrained

Preparation:

1. Heat oil in a LARGE (12-quart) stock pot over medium heat.  Add the chopped onion, garlic, cumin, red pepper flakes, thyme, paprika, chipotle chile powder, ground cloves and black pepper to the pot.  Saute 4-to-5 minutes, stirring often (so herbs and spices don’t scorch), until onions are lightly browned.
2. Add broth, lime juice, sea salt, barley, carrots, cilantro and salsa verde to the stock pot.  Bring to a boil, cover, reduce heat and simmer a total of 50 minutes.
3. Stir in cooked chicken, chickpeas and tomatoes.  Cover and continue to simmer for 10-15 minutes more.  Adjust seasonings (with the exception of salt, unless you are decreasing it) to taste.

Numbers you need to know:

This recipe yields approximately 9 quarts or 36 one-cup servings.  Per serving nutrition analysis is, as follows:  134 Calories; 2g Fat; 10g Protein; 17g Carbohydrate; 4g Dietary Fiber; 17mg Cholesterol; 174mg Sodium.

Nita’s notes:

You can use leftover home-cooked chicken for this recipe. Or you can buy a couple of grocery rotisserie-style roasted chickens to use for the meat; BUT, beware the sodium level of what you get already-prepared from the grocery.  Since this recipe calls for both cooked chicken and chicken broth/stock, I like to kill the 2 proverbial birds (chickens) with one stone—I cook the chicken and make broth all in one fell swoop.

So here’s the chicken and broth recipe within the recipe:

 

Place  3 pounds each of skinless, bone-in chicken breasts and thighs in a LARGE stockpot with water to completely cover, 1 cup lemon juice, 1 cup white wine with a variety of seasonings; but, always with bay leaves, garlic and black peppercorns.  (Place the bay leaves and peppercorns in a tea/infusion ball so that they’re easy to remove.)  I use bone-in meat as often as time will permit because it yields more flavor and a moister final dish. 

Bring to a boil, reduce heat, cover and let simmer 45 minutes.  (I make homemade broth this way all the time.)  When the chicken finishes cooking, remove the tea/infusion ball and trash its contents.  Then, remove the chicken from the stock/broth and refrigerate the stock for several hours so that all the fat condenses and rises to the top.  You can then scoop it out (skim the fat off) easily. 

While the stock is chilling, remove the meat from the bones, (shredding it by hand for this recipe), and refrigerate the meat until ready to use it in this or whatever chicken recipe is in the works.

 

Have a wonderful SouperBowl Sunday.  Whether you’re a Patriot or a Giant (or, if you’re like me, always pulling for the Falcons, whether they’re playing or not…), you’ll be a winner with this deliciously-healthy soup.   I hope the game’s exciting and that you have a great evening.  Enjoy yourself! 

And, as always, make healthier choices for a happier life. 

Nita

Anita Peacock

Lifelong Type 1 Diabetic

eMail:  MyDiabeticBag@gmail.com

eCommerce site:  MyDiabeticBag.com



MyDiabeticBag.com



Credits:

Eden Foods (http://www.edenfoods.com/) makes a wide variety of no-salt-added, fat-free and organic canned/boxed vegetables and stocks/broth.  I use a lot of their products and they are very, VERY good.  Check ‘em out for a way to make whatever you’re cooking easier to prepare—you won’t have to make everything from scratch to control the sodium and fat level.  I cannot get Eden Foods locally; so, I order them through our food co-op in bulk. 

Cilantro-Lemon-Lime Roasted Chicken (EASY Entree,2g carbs per serving)

Active Prep Time:  10 minutes (Do this the night before you plan to roast the chicken to allow ample marinating time for the best flavor.)
Marinating Time:  4 to 48 hours
Roasting Time:  50 minutes
Broiling Time:  5-to-10 minutes, until nicely browned

Ingredients:

• 10 bone-in, skin-on chicken thighs (This is approximately 3 pounds.  (You can substitute 3 pounds of other bone-in, skin-on chicken pieces, if you prefer.  Just use all the same cut so all pieces get 'done' at the same time.) 
• Olive Oil Spray (You won't need this until roasting time.)

Marinade*:

• 2 Tablespoons Worcestershire Sauce
• 2 Tablespoons lemon-pepper, or to taste--I like mine very lemon-peppery (BE SURE to use a no salt brand like Mrs. Dash®.)
• 2 Teaspoons minced fresh garlic (2 cloves)
• 1/2 Cup white wine
• 1/4 Cup lemon juice
• 1/4 Cup lime juice
• 1/4 Cup fresh cilantro, chopped
• 1/4 Cup fresh tarragon, chopped

Preparation:

1. Place thawed chicken in a large resealable plastic storage bag or in a plastic storage container that has a tight-fitting lid.  Set aside.
2. Combine marinade ingredients well.    (*Can prepare marinade in a food processor/blender to save time and work.)  Pour marinade over chicken, cover  TIGHTLY and shake container/bag to thoroughly coat chicken. 
3. Refrigerate 4-to-48 hours before cooking.  (The longer you let it marinate, the tastier the chicken will be.)  Shake container/bag several times during the marinating time for better final consistent flavor. 
4.  When your marinating time is complete and you are ready to rock 'n roast, remove chicken from refrigerator.  Let it sit for at least 30 minutes at room temperature.
5. Place your oven rack in the middle position of your oven.  Preheat oven to 450 degrees Fahrenheit.  Coat two 9" x 13" baking dishes with olive oil spray.  Place five chicken thighs SKIN-SIDE DOWN in each baking dish.  Pour marinade from container/bag into a glass bowl (preferrably with a lip) and whisk to evenly redistribute the seasonings.  Once you have it well-mixed, pour marinade evenly over chicken.  Cover baking dishes with aluminum foil.  (If you can't tolerate aluminum foil, use baking dishes with tight-fitting ovenproof lids.)
6. Roast chicken 10 minutes.  Remove foil/lids and turn chicken over so that the skin-side is up, brush with pan juices, replace foil/lids and continue baking  10 minutes longer at 450 degrees.
7. Reduce oven temperature to 350 degrees.  Remove foil/lids and brush chicken with pan juices.  Continue baking UNCOVERED at 350 degrees for 30 minutes longer, basting with pan juices every ten minutes. 
8. Turn broiler on high, baste chicken once more and broil 5-10 minutes, until chicken is nicely browned.  Remove from oven and allow it to rest at least 10-15 minutes before serving.

Numbers you need to know:
Cilantro-Lemon-Lime Roasted Chicken yields 10 servings, 1 thigh per
serving.  Each serving has, as follows:  216 Calories; 15g Fat (4g
Saturated, 6g Monounsaturated, 3g Polyunsaturated); 16g Protein; 2g
Carbohydratetrace Dietary Fiber; 79mg cholesterol; 102mg Sodium. 

Nita's notes:
I get SO MANY compliments on my nice, juicy thighs.... my succulent
roasted chicken thighs, that is.
                                  .
The thigh is my favorite-est piece of chicken.  It's higher fat content (as
compared to the breast) helps it stay moist and delicious while it's
roasting.  You can substitute bone-in, skin-on chicken breasts to save
11 Calories and 5g Fat per serving; but, your chicken won't turn out as lip-smackingly juicy.

No matter what chicken "pieces" I'm roasting, I use specific
time-and-temperature guidelines.  No, I didn't come up with these
on my own.  I discovered this roasting method in the cookbook, Living Lean and Loving It.   (See credits.)

I find that following that roasting method guarantees  perfectly roasted
chicken every time.  And, yes, that same cookbook still claims a
favorite spot on my dining room cookbook hutch.  I would never part
with it.  I couldn't.  Lots of culinary inspiration in that late-80s book.

What I'm trying to say is that this method should suit any of your
baked/roasted bone-in chicken recipes.  Try the time-and-temp
specifications with your favorite recipe.  You'll get a much moister,
more flavorful result.

This dish is lovely paired with pearl barley (if you do grains) and a
raw-veggie salad/pico de gallo or sauteed onions and broccoli.  (These
sides are not included in the recipe nutrition breakdown.)
  
Hope you enjoy this as much as my church-folk  (Gwynne, sorry it's
taken me this long to get it posted), my family and I do.  There are
never leftovers!  And that makes me smile.  Try this recipe and there'll be
smiles aplenty.
 
Now, get in that kitchen and whoop up something yummy.  And, as
always, make healthier choices for a happier life!

Anita Peacock
Lifelong Type 1 Diabetic
Email:  MyDiabeticBag@gmail.com
eCommerce site:  http://mydiabeticbag.com/



MyDiabeticBag.com

















Credits:
The timed-temp roasting method I used in this recipe came from "Eight
Ways with Barbequed or Broiled Chicken" published in Living Lean and
Loving It cookbook by Eve Lowry & Carla Mulligan Ennis;  Publisher: St. Louis :  Mosby/Forman, 1988.  ISBN: 0801632153   DDC: 641.5638.

You can get new and used copies through Amazon.  Some are as low as a penny plus $3.99 shipping--that's quite a bargain for such a great cookbook!  (I've ordered several 'used-like new'  cookbooks through Amazon and that's a GREAT way to expand you culinary resources.)  Here's the link:
http://www.amazon.com/gp/offer-listing/0801632153/sr=8--
1/qid=1327206724/ref=olp_tab_used?
ie=UTF8&coliid=&me=&qid=1327206724&sr=8-
1&seller=&colid=&condition=used

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