Barbecued Chicken

The talk about sparks in the Right Fit blog made me think of the 4th of July and BB-Q chicken.  This is a low fat and sugar recipe.  Use skinless breasts for the max in fat savings.  Match it with a German style potato salad that is primarily mustard based and you have a very healthy way to celebrate our nation's independence.

Barbecued Chicken

Quick Info:

8 Servings

Nutritional Info (Per serving):

Calories: 176, Saturated Fat: 2g, Sodium: 240mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 7g, Cholesterol: 68mg, Protein: 24g

Carb Choices: 0.5

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

Ingredients

·         3 pounds chicken, pieces (breast halves, thighs, and drumsticks)

·         1 large onion(s)

·         3 tablespoon vinegar

·         3 tablespoon Worcestershire sauce

·         2 tablespoon sugar, brown

·         1 tablespoon pepper, red flakes

·         1 tablespoon chili powder

·         1 cup(s) broth, chicken, fat-free, salt-free

Preparation

1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

3. Pour mixture over chicken and bake at 350 degrees F for one hour or until done. While cooking, baste occasionally.

Oven French Fries

Below is a variation of what may be the biggest culprit of our national obesity epidemic, French fries.  But boy are they tasty.  Try these flavorful, baked varieties instead; I think you will find them very satisfying.

Delicious Oven French Fries

Quick Info:

Servings

Nutritional Info (Per serving):

Calories: 238, Saturated Fat: 1g, Sodium: 163mg, Dietary Fiber: 5g, Total Fat: 4g, Carbs: 48g, Cholesterol: 0mg, Protein: 5g

Carb Choices: 3

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

Ingredients

·         4 large potato(es)

·         8 cup(s) water

·         1 teaspoon garlic powder

·         1 tablespoon onion powder

·         1/4 teaspoon salt

·         1 teaspoon pepper, white

·         1/4 teaspoon allspice, ground

·         1 teaspoon pepper, red flakes

·         1 tablespoon oil, vegetable

Preparation

1. Scrub potatoes and cut into 1/2-inch strips.

2. Place potato strips in ice water, cover, and chill for one hour or longer.

3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 degrees F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.