Baked Chicken in Spiced Orange Juice

What You Need:

1 t cumin seeds

1 1/2 lbs. chicken breasts

1/2 t of salt

1/4 t of pepper

4 garlic cloves, minced

1 potato, cut into 1 inch cubes

1 bell pepper, cored, seed and cut into wedges

1 small yellow summer squash, cut into chunks

3 C of broccoli florets

6 T of wine vinegar

6 T of orange juice

1 t of oregano

1 t of paprika

1/2 t of allspice

1/4 t of red pepper flakes

How to Make It:

Spray the lid and the inside of a cast iron Dutch oven with cooking spray.

Allow the oven to preheat to 450 degrees.

Spread the cumin seeds over the bottom of the prepared pan.

Lay the chicken over the seeds and season with the salt and pepper.

Spread the garlic over the chicken.

Layer in order the potatoes, bell pepper, squash and broccoli over the chicken.

Pour the vinegar into a mixing bowl.

Add the orange juice and whisk lightly.

Add in the oregano, paprika, allspice and pepper flakes and whisk until well combined.

Pour the mixture over the chicken and vegetables.

Cover the pan and bake 45 minutes or until the chicken is thoroughly cooked.

Makes 4 servings

There is no need to peel the potatoes before cutting them into the cubes.  The skins hold most of the nutrients found in potatoes.  You may also substitute sweet potatoes for the white potatoes if you prefer.  You can also substitute pork for the chicken or if you are looking for a vegetarian dish use seitan, a wheat product usually found with the tofu in most supermarkets. 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:   approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 230; Fat 4g; Carbohydrates 18g; Cholesterol 75 mg; Sodium 590 mg; Protein 29g;

Fiber 3g