Barbecued Chicken
Serve with cole slaw and a corn salad.
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 2 cups canned crushed tomatoes
  • 3 tablespoons cider vinegar
  • 2 tablespoons tomato paste
  • 2 tablespoon molasses
  • 1 tablespoon brown sugar
  • 1 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/2 teaspoon dry mustard
  • 4 skinless, boneless chicken breast halves (6 ounces each)

1. Preheat broiler. Line broiler pan with foil. In medium saucepan, combine onion, garlic, tomatoes, vinegar, tomato paste, molasses, sugar, ginger, salt, and mustard together. Bring to a boil over medium-high heat, reduce to a simmer, and cook, stirring occasionally, until barbecue sauce is slightly thickened, about 10 minutes.

2. Transfer 1-1/2 cups of barbecue sauce to small bowl for a basting sauce (transfer remainder to a small serving bowl). Brush chicken generously with basting sauce. Broil 4 inches from heat for about 8 minutes, turning and basting occasionally with more sauce, or until chicken is just cooked through.

3. Serve chicken with sauce in serving bowl on the side.

Nutritional Information
Per serving: 265 calories, 4.5g total fat, 1.2g saturated fat, 1.5g monounsaturated fat, 1g polyunsaturated fat, 2g dietary fiber, 37g protein, 19g carbohydrate, 96mg cholesterol, 512mg sodium.
Good source of: niacin, selenium, vitamin B6.

Date Published: 09/19/2005 > Printer-friendly Version

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