Spicy Southern Barbecued Chicken

Source: Goulda A.Downer, Ph.D., R.D.
Servings: 6
Ingredients:

5 Tbsps tomato paste (3 ozs)Spicy Southern Barbecued Chicken
1 tsp ketchup
2 tsps honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsps vinegar, white
1/8 tsp black pepper
¾ tsp cayenne pepper
¼ tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated.
1 ½ lbs chicken, skinless (breast, drumstick)

Directions:

Make barbeque sauce lower in sodium with lots of herbs and spices.

  1. Combine all ingredients except chicken in a saucepan.
  2. Simmer for 15 minutes.
  3. Wash chicken and pat dry.
  4. Place chicken on a large platter.
  5. Brush chicken with ½ of sauce mixture.
  6. Cover with plastic wrap and marinate in refrigerator for 1 hour.
  7. Place chicken on a baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
  8. Turn oven down to 350o F, and add the remaining sauce to the chicken.
  9. Cover the chicken with aluminum foil and continue baking for 30 minutes.

Serving size: ½ breast or 2 small drumsticks

Per Serving: Calories 176, Fat 4g, Saturated fat less than 1g, Cholesterol 81 mg, Sodium 199 mg

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