Low-Fat Koo Koo Roo Original Flame Broiled Chicken
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.
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INGREDIENTS
Nutrition- 1
MARINADE
- 1cup water
- 1cup apple juice
- 1cup v- 8 vegetable juice
- 1tablespoon lemon juice
- 1⁄2cup pineapple juice
- 1cup chopped onion
- 2teaspoons salt
- 2teaspoons ground black pepper
BASTE
- 2
- 1teaspoon canola oil
- 1⁄2cup thinly sliced onion
- 1(10 3/4 ounce) can tomato puree
- 1⁄4cup water
- 1tablespoon white vinegar
- 1tablespoon lemon juice
- 1⁄4teaspoon salt
- 1dash ground black pepper
- 1dash garlic powder
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DIRECTIONS
- Combine all ingredients for marinade in medium bowl. Mix well.
- Add chicken and marinate 24 hours Even better if you let marinade 48-72 hours.
- Before chicken is done marinading, prepare the basting sauce by heating 1 tsp oil in medium skillet.
- Saute onions until begins to blacken.
- Pour onions in medium saucepan with other baste ingredients.
- Bring to a boil, then reduce and simmer 5-7 minute.
- Remove from heat.
- When cool, cover the baste and chill until needed.
- To cook chicken, start grill to med heat.
- Grill chicken for 5-6 on each side.
- Turn chicken again and baste with sauce.
- Grill 5-6 minute and baste again.
- Continue turning and basting until done.
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