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½ cup fat free, less sodium chicken broth
½ cup balsamic vinegar
¼ cup chopped shallots
¼ cup packed brown sugar
¼ tsp grated orange rind
¼ cup fresh orange juice
1 (2 inch) piece vanilla bean, split lengthwise
¾ tsp salt, divided
16 skinless, boneless chicken thighs (about 2 pounds)
Cooking spray
½ tsp freshly ground black pepper
Orange rind strips (optional)
1. Preheat oven to 450°.
2. Combine first 6 ingredients in a small saucepan. Scrape seeds from vanilla bean, stir seeds into broth mixture, reserving the bean for another use. Bring to a boil. Reduce heat, and simmer until reduced to ½ cup (about 20 minutes). Stir in ¼ tsp salt.
3. Arrange chicken in a single layer in the bottom of a roasting pan coated with cooking spray. Sprinkle chicken evenly with remaining ½ tsp salt and pepper. Bake at 450° for 10 minutes.
4. Brush half of broth mixture over chicken; bake 5 minutes. Brush remaining broth mixture over chicken, bake 15 minutes or until a thermometer registers 180°. Garnish with orange rind, if desired. Yield: 8 servings (serving size 2 chicken thighs).
Calories 209 (24% from fat), Fat 5.5 g, Protein 27.5 g, Carb 10.9 g, Fiber 0.2 g, Chol 115 mg, Iron 1.8 mg, Sodium 371 mg, Calcium 29 mg.
½ cup balsamic vinegar
¼ cup chopped shallots
¼ cup packed brown sugar
¼ tsp grated orange rind
¼ cup fresh orange juice
1 (2 inch) piece vanilla bean, split lengthwise
¾ tsp salt, divided
16 skinless, boneless chicken thighs (about 2 pounds)
Cooking spray
½ tsp freshly ground black pepper
Orange rind strips (optional)
1. Preheat oven to 450°.
2. Combine first 6 ingredients in a small saucepan. Scrape seeds from vanilla bean, stir seeds into broth mixture, reserving the bean for another use. Bring to a boil. Reduce heat, and simmer until reduced to ½ cup (about 20 minutes). Stir in ¼ tsp salt.
3. Arrange chicken in a single layer in the bottom of a roasting pan coated with cooking spray. Sprinkle chicken evenly with remaining ½ tsp salt and pepper. Bake at 450° for 10 minutes.
4. Brush half of broth mixture over chicken; bake 5 minutes. Brush remaining broth mixture over chicken, bake 15 minutes or until a thermometer registers 180°. Garnish with orange rind, if desired. Yield: 8 servings (serving size 2 chicken thighs).
Calories 209 (24% from fat), Fat 5.5 g, Protein 27.5 g, Carb 10.9 g, Fiber 0.2 g, Chol 115 mg, Iron 1.8 mg, Sodium 371 mg, Calcium 29 mg.
