Baked Chicken with Lemongrass and Garlic
Dietitian of Department of Health said, "The tender chicken thighs are tasty. Remove the skin before eating to reduce fat intake. Baking in an oven is a more healthy way of cooking than pan-frying as less cooking oil is needed. Use vegetable oils such as corn oil, peanut oil, canola oil or olive oil. Avoid using coconut oil and palm oil which are high in saturated fat."
Ingredients: (Serve 4)
| Chicken thighs | 2 (approx. 320 g) |
| Garlic | 5 cloves |
| Corn oil | 1/4 teaspoon |
Ingredients for marinade:
| Lemongrass, finely chopped | 1 stalk |
| Salt | 1/2 teaspoon |
| Sugar | 1/2 teaspoon |
| Cornstarch | 1 teaspoon |
| Shaoxing wine | 2 teaspoon |
Cooking Method:
| 1. | Rinse the chicken thighs, and remove the fat. Mix well with the marinade and let stand for about 30 minutes. |
| 2. | Preheat the oven to 200 ℃. |
| 3. | Rinse and slice the garlic, and lay the garlic slices in a cooking pan. |
| 4. | Brush corn oil on the chicken thighs. Place them on top of the garlic. Bake for about 30 minutes. |
| 5. | Remove the tray from the oven and turn the chicken thighs over. Then continue baking until the chicken thighs are well done. |
| 6. | Remove the pan from the oven and skim the fat off the chicken thighs. Layer a plate with garlic slices. Remove the skin and the bone, and chop the thighs into smaller pieces, then put the chicken pieces on top of the garlic slices and serve. |
Per serving:
| Energy (kcal) | 75 |
| Carbohydrate (g) | 3 |
| Protein (g) | 10 |
| Fat (g) | 2 |
| Sugar (g) | 0.6 |
| Sodium (mg) | 334 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Elderly Health Service, Department of Health
Extract from CookSmart, Issue 21
