SPICY SOUTHERN BARBECUED CHICKEN
Make barbeque sauce lower in sodium with lots of herbs and spices.
Makes 6 servings
5 Tbsps tomato paste (3 ozs)
1 tsp ketchup
2 tsps honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsps vinegar, white
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 lbs chicken, skinless (breasts, drumsticks)
1. Combine all ingredients except chicken in a saucepan.
2. Simmer for 15 minutes.
3. Wash chicken and pat dry.
4. Place chicken on a large platter.
5. Brush chicken with 1/2 of sauce mixture.
6. Cover with plastic wrap and marinate in refrigerator for 1 hour.
7. Place chicken on a baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
8. Turn oven down to 350° F, and add the remaining sauce to the chicken.
9. Cover the chicken with aluminum foil and continue baking for 30 minutes.
Serving size: 1/2 breast or 2 small drumsticks
Calories 176
Fat 4 g
Saturated fat less than 1 g
Cholesterol 81 mg
Sodium 199 mg
National Institutes of Health - www.nih.gov/
Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.
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