Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.
5 Tbsp (3 oz) tomato paste 1 tsp ketchup 2 tsp honey 1 tsp molasses 1 tsp Worcestershire sauce 4 tsp white vinegar ¾ tsp cayenne pepper 1/8 tsp black pepper ¼ tsp onion powder 2 cloves garlic, minced 1/8 tsp ginger, grated 1½ lb chicken (breasts and drumsticks), skinless |
- Combine all ingredients except chicken in saucepan.
- Simmer for 15 minutes.
- Place chicken 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 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.
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Yield: 6 servings Serving size: ½ breast or 2 small drumsticks Each serving provides: Calories: 176 Total fat: 4 g Saturated fat: less than 1 g |
Cholesterol: 81 mg Sodium: 199 mg Fiber: 1 g Protein: 27 g Carbohydrate: 7 g Potassium: 392 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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