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 = 30What's this? |
Barbecue Chicken
Servings = 1 | Serving size =1 piece chicken
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.
Leftovers from this healthy recipe are delicious.
Serve with Roasted Potatoes or Roasted Corn on the Cob or French Fries or Cornbread Muffins
AND
Serve with Roasted Beets or Parmesan Squash or Green Beans in Walnut Vinaigrette
| 1 cup | low-sodium ketchup |
| 1/4 cup | apricot jelly |
| 1/4 cup | dark brown sugar |
| 1/2 cup | cider vinegar |
| 1 Tbsp | Worcestershire sauce |
| 2 tsp | water |
| 1/8 tsp | hot sauce |
| 1/8 tsp | garlic powder |
| 1/2 tsp | dry mustard |
| 1 tsp | chili powder |
| 1 tsp | paprika |
| 1 tsp | ground black pepper |
| 1 | piece per serving chicken (breast, thigh, or drumstick) (skin removed) |
Mix all ingredients, except the chicken, in a blender and chill overnight.
Heat grill to medium heat (approx. 350°F).
Dip chicken pieces in barbecue sauce and place on grill. Turn frequently spreading the rest of the sauce on the chicken as it cooks.
Nutrition Facts
Serving size: 1/4 cup sauce | Servings 8
Calories 217 | Calories from Fat 15
Amount Per Serving (% Daily Value)
Total Fat 2g (3%) | Saturated Fat 0g (2%)
Monounsaturated Fat 0g | Trans Fat 0g
Cholesterol 68 mg (23 %) | Sodium 126 mg (5 %)
Total Carbohydrates 21g (7%) | Sugars 18g
Dietary Fiber 0g (2%) | Protein 28g
Vitamin A 10% | Vitamin C 13 % | Calcium 3% | Iron 8%
Vitamin K 2 mcg | Potassium 482 mg | Magnesium 43 mg
"Ketchup has natural mellowing agents."
-The Ketchup Advisory Board, advertising on Prairie Home Companion
The refrigerator light goes on...
Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.
Sugar adds calories, plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories that are actually pretty low in sodium. I use them actually more often than I make my own. I look for ones that are low in both calories and sodium. One of my recent favorites is Arriba!® Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg.