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SOURCE: Keep the Beat, National Heart Lung and Blood Institute

Southern Style Barbequed Chicken

Yield: 6 Servings
Serving Size: One-half breast or two small drumsticks

ingredients

  • 5 tbsps (3 oz) tomato paste
  • 1 tsp ketchup
  • 2 tsps honey
  • 1 tsp molasses
  • 1 tsp Worcestershire sauce
  • 4 tsps white vinegar
  • 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 (breasts, drumsticks), skinless
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NUTRITION FACTS PER SERVING
176 calories, 4 g fat, less than 1 g saturated fat, 81 mg cholesterol, 27 g protein, 7 g carbohydrates, 392 mg potassium, 199 mg sodium, 1 g fiber

directions

Combine all ingredients except chicken in saucepan. Simmer for 15 minutes. Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture. Cover with plastic wrap and marinate in refrigerator for 1 hour. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices. Turn oven to 350 °F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

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