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BBQ Chicken
(makes 6 servings)
BBQ Sauce
1 10 3/4-ounce (301 g) can tomato puree
1/2 onion, 3 ounces (90 g) chopped fine
3 tablespoons (45 ml) French style whole-grain
mustard
3 tablespoons (45 ml) fresh lemon juice
sugar substitute equivalent of 2 tablespoons sugar,
or to taste
1 tablespoon (15 ml) Worcestershire sauce
1 to 2 tablespoons (15 to 30 ml) hot sauce (optional)
1/4 teaspoon (1.25 ml) ground allspice
1/4 teaspoon (1.25 ml) ground ginger
1/3 cup (160 ml) water
freshly ground pepper
6 chicken breasts, 6 ounces, (180 g) each, bone
in, fat and skin removed
olive oil cooking spray
Prepare the coals in the barbecue or light the grill.
To make the sauce: place the tomato
puree in a deep sauce pan. Add the onion and simmer slowly, covered, for
5 minutes. Uncover and add the mustard, lemon juice, sugar substitute,
Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water.
Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper.
Makes about 2 cups which can be frozen, refrigerated for up to 4 days,
or served warm immediately.
When ready to grill, lightly coat the chicken breasts
with cooking spray. Pat with freshly ground pepper and them place on the
grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After
20-25 minutes brush both sides with barbecue sauce. Continue to grill until
the chicken is no longer pink when cut with a knife.
To serve, return the barbecue sauce to the stove
and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving
dish and pass to spoon over chicken breasts.
Per serving (with 2 tablespoons sauce): 170 calories
(10% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat),
3
g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 246 mg sodium
Diabetic exchanges: 4
very lean protein
.
 
Crisp Baked Chicken
(makes 4 servings)
4 Chicken breasts skinned
1 tb Oil
1 tb Lemon juice
1 tb Wholegrain mustard
1 tb Dried sage
1 1/2 c Fresh bread crumbs
2 tb Onion; grated
Salt to taste & Pepper to taste
Preheat the oven at 375 degrees.
Place the chicken pieces in a greased baking dish.
Place the oil, lemon juice, mustard, plenty of seasoning, sage and onion
in a screw-top jar and shake well until everything is thoroughly combined.
Brush the chicken pieces generously with the mustard-and-onion
mixture, ensuring that they are particularly well coated on top. Press
the soft bread crumbs on each chicken portion as it is brushed with the
mixture to make, even coating.
Bake the coated chicken for 50-60 minutes, or until
they are crisp and golden outside and thoroughly cooked through and the
juices run clear when pierced with the tip of a knife. Serve at once.
.
Grilled Sesame Chicken
(makes 4 servings)
4 oz Chicken breast halves with skin removed
1 tb Brown Sugar; OR brown sugar substitute
1/8 ts Black pepper
2 cl Garlic; chopped
3 tb Reduced-sodium soy sauce
1 ts Sesame seeds
1 tb Seasame Seeds
Combine all ingredinets except chicken in a shallow
dish. Mix well.
Add chicken, turning to coat. Cover and marinate
in the refrigerator
at least 2 hours. Remove chicken from marinate.
Put the marinade
aside. Grill 4 to 5 inches from medium-hot coals
for 15 inches from
medium-hot for 15 minutes. Turn and baste
frequently with reserve
marinade.
Food Exchanges per serving:
1 FAT EXCHANGE + 3 LEAN MEATS
CHO: 70g; FAT: 7.5g CAL:
205
.
  
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