Today’s Healthy Dish: Senegalese Lemon Chicken

Get your African balanced meal in for today. Some of the beneficial ingredients include: onion, lemon juice, jalapeño pepper, peanut oil, carrot & olives

Ingredients
• 6 cups sliced onion (about 3 pounds)
• 1/3 cup fresh lemon juice
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 jalapeño pepper, seeded and minced
• 4 chicken breast halves (about 2 pounds), skinned
• 4 chicken leg quarters (about 2 pounds), skinned
• Cooking spray
• 1 1/2 tablespoons peanut oil
• 2 cups thinly sliced carrot
• 1 1/2 cups less-sodium, fat-free chicken broth
• 1/2 cup pimiento-stuffed olives
• 1/2 cup water
• 1 tablespoon Dijon mustard
• 1 Scotch bonnet pepper, pierced with a fork
• 4 cups hot cooked long-grain rice

How to Make It
Step 1
Combine first 5 ingredients; divide evenly between 2 (1-gallon) heavy-duty zip-top plastic bags. Divide chicken evenly between bags; seal bags. Toss each bag well to coat. Refrigerate 3 hours, turning bags occasionally.
Step 2
Preheat broiler.
Step 3
Remove chicken from bags, reserving marinade. Place chicken on broiler rack coated with cooking spray; broil 6 minutes on each side or until lightly browned.
Step 4
Strain marinade through a colander over a bowl, reserving marinade and onion. Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 5 minutes. Add reserved marinade; bring to a boil. Cook 1 minute; add chicken, carrot, broth, olives, water, mustard, and Scotch bonnet pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until chicken is done. Discard Scotch bonnet. Serve over rice.
Chef’s Notes
MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

(source: http://www.myrecipes.com/recipe/senegalese-lemon-chicken )