Barbecued Chicken

Description

Contributed by Healthy Recipes for Diabetic Friends Y-Group Makes 6 Servings (2 tablespoons sauce with each serving).

Ingredients

• 6 chicken breasts, 6 ounces each, bone in, fat and skin removed
• olive oil cooking spray

Barbecue Sauce

• 1 x 10¾-oz can tomato purée
• ½ onion, chopped fine
• 3 tbsp French-style whole-grain mustard
• 3 tbsp fresh lemon juice
• sugar substitute equivalent of 2 tbsp sugar, or to taste
• 1 tbsp Worcestershire sauce
• 1 to 2 tsp hot sauce (optional)
• ¼ tsp ground allspice
• ¼ tsp ground ginger
• ⅓ cup water
• freshly ground pepper

Directions

1. Prepare the coals in the barbecue or light the grill.

Barbecue Sauce

1. Place the tomato puree in a deep sauce pan.
2. Add the onion and simmer slowly, covered, for 5 minutes.
3. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water.
4. Simmer slowly for about 10 minutes until the sauce thickens.
5. Add the pepper.
6. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately.

Chicken

1. When ready to grill, lightly coat the chicken breasts with cooking spray.
2. Pat with freshly ground pepper and them place on the grill, bone side up.
3. Grill, turning frequently, for 20 to 25 minutes.
4. After 20 – 25 minutes brush both sides with barbecue sauce.
5. Continue to grill until the chicken is no longer pink when cut with a knife.
6. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes.
7. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Nutritional information

Per serving:

• 170 Calories | 10% Calories from Fat | 2 g Total Fat | 0.5 g Saturated Fat | 3 g Carbohydrates | 33 g Protein | 82 mg Cholesterol | 246 mg Sodium | 1 g Dietary Fiber
• Dietary Exchanges: 4 Very Lean Protein