Make this recipe a recipe that people in that category can eat. categories: ['low_calorie'], recipe: clean chicken and set innards in a medium pot 1/2 full of water. simmer on a very low flame, covered, for 1-1/2 hour. add salt and pepper to taste. this step can wait until you put the chicken in the oven if you prefer. combine spices in a bowl large enough to cover the chicken. start with 2 cups of water and stir until salt is dissolved. place chicken in bowl, breast down, and cover with water. cover bowl with cling wrap and let soak 1 hr per pound (eg.: soak a 6 pound bird for 6 hours). preheat oven to 400°f. place chicken, breast side up, on a 1/2 sheet pan with wire cooking rack, filled 1/3 full with brine solution, and cook for 1-1/2 hours. remove chicken from oven and allow to rest for 10 minutes before cooking.

Target recipe: preheat oven to 350°f. rinse chicken, pat dry; dredge in flour. spray a large non stick skillet with vegetable spray; heat over medium high. add chicken and cook just until brown; turn and brown other side. put chicken in a medium size shallow casserole. in skillet over low heat, cook onion in 1 t water 5 minutes; add apple and cook 1 minute. spoon over chicken; sprinkle with spices. pour broth over all. bake, covered, 55 min or until tender. add raisins and cook 5 minutes longer.