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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten. Lea & Perrins Worcestershire Sauce and Heinz brand apple cider vinegar and ketchups are all gluten-free.

"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.

Low-sodium Ketchup

By using any low-sodium product, you have control over the final sodium content in a recipe.  With low-sodium ketchup, this is especially true because a tablespoon of regular ketchup has about 175 mg of sodium while the low-sodium version only about 5mg per tablespoon.  

1 Tbsp. low-sodium catsup = 16 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 4g carbohydrates, 3mg sodium, 0mg cholesterol  

There is 1.7 micrograms (mcg) of Vitamin K in 1/4 cup of Low-sodium Ketchup making it a Coumadin® (warfarin) safe ingredient.  

Barbecue Chicken

Servings = 1 | Serving size =1 piece chicken

Cooking Time = 30 Minutes

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 Red Potato Salad or Healthy French Fries or Cornbread Muffins

AND

Serve with Roasted Beets or Parmesan Squash. or Herbed Zucchini or Green Beans in Walnut Vinaigrette or Cole Slaw or Caesar Salad

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.