This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is 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
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.
Using any low-sodium product gives you more 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 has 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.
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.
|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|
|1/8 tsp||hot sauce|
|1/8 tsp||garlic powder|
|1/2 tsp||dry mustard|
|1 tsp||chili powder|
|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.
Serving size = 1/4 cup sauce
Servings = 8
Amount Per Serving
|Calories 217||Calories from Fat 15|
|% Daily Value|
|Total Fat 2g||3%|
|Saturated Fat 0g||2%|
|Monounsaturated Fat 0g|
|Trans Fat 0g|
|Total Carbohydrates 21g||7%|
|Dietary Fiber 0g||2%|
|Vitamin A 10%||Vitamin C 13%|
|Calcium 3%||Iron 8%|
|Vitamin K 2 mcg||Potassium 482 mg|
|Magnesium 43 mg|