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.