Friday, July 4, 2008

Healthy Friday- Delicious BBQ Chicken! Happy 4th!

Heart Healthy Recipes

Barbecued Chicken-Spicy Southern Style

5Tbsp (3 oz)tomato paste
1tsp ketchup
2tsp honey
1tsp molasses
1tsp Worcestershire sauce
4tsp white vinegar
3/4tsp cayenne pepper
1/8tsp black pepper
1/4tsp onion powder
2cloves garlic,minced
1/8tsp ginger,grated
1/1/2lb chicken(breast,drumsticks), skinless
Combine all ingredients except chicken in saucepan. Simmer for 15 minutes. Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture. Cover with plastic wrap and marinate in refrigerator for 1 hour. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices. Turn oven to 350F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.
Yield: 6 servings
Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 176
Total fat: 4g
Saturated fat: less than 1g
Cholesterol: 81mg
Sodium: 199mg
Total fiber: 1g
Protein: 27g
Carbohydrates: 7g
Potassium: 392mg

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