Recipes: Barbecued Chicken

the recipes

june 2000

Barbecued Chicken

Barbecued Chicken

(makes 6 servings)

barbecue 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

Cole Slaw

(makes 6 servings)

1/2	cup (120 ml) nonfat plain yogurt
2	tablespoons (30 ml) Dijon style mustard
1	tablespoon (15 ml) nonfat mayonnaise
1	tablespoon (15 ml) fresh lemon juice
1	16-ounce (454 g) bag cole slaw mix
1/2	teaspoon (2.5ml) minced dried onion flakes
1/2	teaspoon (2.5ml) dill seeds
1/8	teaspoon (0.6ml) salt (optional)
	freshly ground pepper

In a large bowl combine the yogurt, mustard, and mayonnaise. Add the cole slaw mix and toss to coat. Sprinkle with onion flakes, dill seeds, salt and pepper. Mix well.
Cover and refrigerate for up to one day before serving.

Per serving:	40 calories (14% calories from fat), 3 g protein, 1 g total fat (0.1 g saturated fat), 7 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 173 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

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