Marinated and Baked Forbidden City Chicken
Marinated and Baked Forbidden City Chicken is a tasty dinner that’s loaded with flavor. I used some brown sugar in the marinade, but use an approved sweetener and gluten-free soy sauce and this recipe would be low-carb, gluten-free, dairy-free, low-glycemic, and South Beach Diet phase one. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
This Marinated and Baked Forbidden City Chicken
is a recipe I first made back in 2005 when I first started blogging, and when I looked at the old version recently I decided it was overdue for new photos. Once I got started, I gave the recipe a little update too, because hey, I hope I’m a better cook now than I was in 2005!
I’m using brown sugar in the new version instead of Splenda Brown Sugar Blend, but even if you’re a faithful South Beach Dieter, I wouldn’t worry much about the amount of sugar that clings to the chicken when it’s marinated like this. Or you could certainly use an approved sweetener if you prefer, which would make this recipe really low in carbs.
(I’m keeping the original version of the recipe on the printer friendly page, just in case someone has it bookmarked and loved that version.)
I don’t know why this recipe was called Forbidden City Chicken, but I was lucky enough to visit Beijing in 2001 with my wonderful brother Rand, and we saw the Forbidden City from the outside. When Sam from Becks and Posh
asked what the Forbidden City was back in 2005, I did find some information about the Forbidden City
and even some photos of the Forbidden City
. Hope you enjoy learning more about it.
(Marinated and Baked Forbidden City Chicken was updated and added to Recipe Favorites March 2010.)
Heat the oil for about a minute over medium heat, then stir in all the marinade ingredients.
Trim chicken and make slits crosswise down each breast if you want, then put chicken in a Ziploc bag and pour in marinade. Let marinate in refrigerator for 3-4 hours. (These photos show half the amount in the recipe.)
When you’re ready to cook the chicken, remove it from the marinade and place in a glass or crockery baking dish with the top side down, brushing each side with marinade. Let chicken come to room temperature while the oven preheats.
After 20 minutes, turn chicken and brush both sides again with marinade, then put back in the oven.
Cook for 10 minutes more, then brush the top side with the marinade that’s collected in the pan and cook 5-10 minutes more.
Chicken is done when the top is lightly browned and it feels firm (but not hard) to the touch; don’t overcook or it will be dry. Serve hot.
Forbidden City Chicken
(Makes 4 servings, recipe adapted from a Junior League Cookbook I no longer have. The recipe below is changed slightly from the original version posted in 2005, but if you click the printer-friendly recipe link you can still see the original version.)
4 boneless, skinless chicken breasts
3 T peanut oil or canola oil
1/2 – 1 tsp. Curry powder (I used Sweet Curry Powder)
1/4 – 1/2 tsp. ground cinnamon (I used Vietnamese Cassia Cinnamon)
1 tsp. ginger puree (sold in small jars, or use fresh grated ginger root)
1 tsp. garlic puree (sold in small jars, or use finely crushed fresh garlic)
3 T brown sugar (or use an approved sweetener if you want less carbs)
3 T soy sauce (gluten-free if needed)
1 T fresh-squeezed lemon juice
2 T chicken stock
sliced green onions for garnish (optional)
Heat oil in small pan for about 1 minute, then turn off heat. Whisk in curry powder, cinnamon, ginger, garlic, and brown sugar or agave nectar. Add soy sauce, lemon juice, and chicken stock. Stir until well combined.
Trim all visible fat and and tendons from chicken. Make small crosswise slits about 1/2 inch apart down the length of each chicken breast. (This allows the marinade to penetrate more.) Put chicken in Ziploc bag and pour marinade over. Marinate 3-4 hours in refrigerator.
To cook, remove chicken from marinade and place top side down in glass or crockery dish (not metal) that you have sprayed with nonstick spray. Use a pastry brush to brush both sides of chicken with the marinade left in the plastic bag. (Save the rest of the marinade to brush one more time.) Let chicken come to room temperature while you preheat the oven to 325F/162C.
When oven is heated, put chicken in and cook 20 minutes. Then remove from oven, turn chicken with top side up and brush with marinade you saved in the plastic bag. (Discard any unused marinade at this point.) Cook 10 minutes more.
After 10 minutes, remove chicken again and brush with the marinade that’s collected in the pan and cook 5-10 minutes more, or until chicken is lightly browned and feels firm (but not hard) to the touch. Don’t overcook or chicken will be dry. Serve hot.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
I wouldn’t worry about the small amount of brown sugar that would actually be eaten in a recipe like this where you only eat the marinade that clings to the chicken, and some of the marinade is thrown away, but if you want low-carb, just use an approved sweetener.
More Ideas for Chicken Dinners:
Slow Cooker Chicken Recipes Photo Index Page ~ Slow Cooker from Scratch
Grilled Curried Chicken Skewers with Spicy Peanut Sauce from Kalyn’s Kitchen
Chinese Chicken and Broccoli from Andrea Meyers