Monday, September 19, 2011

Two-Way Ketchup Chicken

I called this two-way ketchup chicken because you can make it one of two ways.  Just depends on how you want to make it.  One way is in the crockpot (which is what this picture shows and how I made it today), the other way is to just bake it.  Either way, it's delicious.  You can make it as hot or mild as you want depending on the salsa you use and how much cumin you put in.  It's also low-calorie! 

Two-Way Ketchup Chicken

6 boneless skinless chicken breasts
3/4 cup ketchup
1/2 cup salsa
1/4 cup honey
1 1/2 tablespoons Dijon mustard
1 1/2 teaspoons chili powder
1/2 teaspoon cumin
1 tablespoon cornstarch
water (how much depends on which way you make it - either 1 cup or 1 tablespoon)
1 1/2 cups rice

Crockpot Instructions:
Spray a 3 quart crockpot with cooking spray.  Place chicken breasts (fresh or frozen, I put mine in frozen) in the crock.  Combine ketchup, salsa, honey, Dijon mustard, chili powder, cumin and cornstarch then mix in 1 cup water (if you are NOT going to add the rice in the crockpot then just use 1/4 to 1/2 cups water).  Pour mixture over chicken, cover crockpot and let sit on low 5 to 6 hours.  Add the rice to the crockpot and stir it in.  Let sit another 1 to 2 hours until rice is cooked through and liquid is absorbed.

Baking Instructions:
Put chicken in a greased 9x13 pan.  Whisk ketchup, salsa, honey, Dijon mustard, chili powder and cumin and pour over chicken breasts flipping the chicken to coat both sides.  Bake at 400 for about 30 minute or until chicken is cooked through.  Remove chicken from the pan and keep warm.  In a small saucepan whisk cornstarch and 1 tablespoon water then whisk in sauce from the chicken pan and bring mixture to a boil to thicken and whisk constantly.  Pour over chicken and serve. 

Nutritional info with white rice:  Calories - 420, Fat - 3.9g, Cholesterol - 82mg, Sodium - 746, Carbs - 59.4g, Dietary Fiber - 1.4g, Sugars - 19.2g, Protein - 33.6g

I get my nutrition information from: Calorie Counter

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