BARBECUED CHICKEN — SPICY SOUTHERN STYLE
Let yourself fall under the spell of this Southern-style, sweet, barbecue sauce.
A Heart Healthy recipe.
Yield: 6 servings
5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lb chicken (breasts, drumsticks), skinless
1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350 °F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.
Serving size: 1/2 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
Total fiber: 1 g
Protein: 27 g
Carbohydrates: 7 g
Potassium: 392 mg
National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute
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