Side Pannel
Barbecued Chicken
Barbecued Chicken
- Recipe Submitted by ADMIN on 09/26/2007
Category: Poultry, Low Fat
Ingredients List
- --------------------------------NORMA WRENN--------------------------------
- 4 Skinless; boneless chicken
- Breast halves (4 oz each)
- For the sauce:
- 1/4 c Reduced-sodium ketchup
- 3 tb Cider vinegar
- 1 tb Ready-made white horseradish
- 2 ts Dark brown sugar; firm pack
- 1 Clove garlic; minced
- 1/8 ts Dried thyme
- 1/4 ts Black pepper
Directions
Preparation time: 10 minutes Cooking time 15 to 20 minutes
Preheat broiler, heat a charcoal grill until coals form white ash, or
preheat a gas grill to medium.
To prepare sauce, in a small saucepan, combine ketchup, vinegar,
horseradish, brown sugar, garlic, and thyme. Mix well. Bring to a boil over
medium-low heat. Cook, stirring frequently, until thickened, about 5
minutes. Remove from heat; stir in pepper.
Brush tops of chicken pieces lightly with sauce. Place chicken, sauce-side
down, on a foil-lined broiler pan or grill rack. Brush other sides lightly
with sauce.
Broil or grill 3 inches from heat, basting with remaining sauce and turning
until no longer pink in center, about 5 to 7 minutes per side. Let chicken
stand for 5 minutes before serving.
Short Cut: When time is short, omit the sauce. Instead, use 1/2 cup of
ready-made reduced-sodium barbecue sauce mixed with a little cider vinegar,
or red-wine vinegar, or white horseradish. Proceed as directed.
Per serving: Calories 146 (9% from fat) Carbohydrates 5g Protein 26g
Sodium 188mg Fat 1 g Cholesterol 66mg
Cook's Tips: To prevent foods from sticking to the grill, scrub the grill
rack and spray it with vegetable cooking spray. A special wire brush works
well for scrubbing; it can be found at supermarkets or hardware shops.
Chicken must be seared over a hot grill before turning or the skin will
stick to the grill. Turn seeral times throughout cooking and baste with
each turn.
While cooking on a grill, use long-handled tongs to turn the chicken
pieces. A fork would pierce the meat and allow the flavorful juices to
escape. MM Norma Wrenn
Preheat broiler, heat a charcoal grill until coals form white ash, or
preheat a gas grill to medium.
To prepare sauce, in a small saucepan, combine ketchup, vinegar,
horseradish, brown sugar, garlic, and thyme. Mix well. Bring to a boil over
medium-low heat. Cook, stirring frequently, until thickened, about 5
minutes. Remove from heat; stir in pepper.
Brush tops of chicken pieces lightly with sauce. Place chicken, sauce-side
down, on a foil-lined broiler pan or grill rack. Brush other sides lightly
with sauce.
Broil or grill 3 inches from heat, basting with remaining sauce and turning
until no longer pink in center, about 5 to 7 minutes per side. Let chicken
stand for 5 minutes before serving.
Short Cut: When time is short, omit the sauce. Instead, use 1/2 cup of
ready-made reduced-sodium barbecue sauce mixed with a little cider vinegar,
or red-wine vinegar, or white horseradish. Proceed as directed.
Per serving: Calories 146 (9% from fat) Carbohydrates 5g Protein 26g
Sodium 188mg Fat 1 g Cholesterol 66mg
Cook's Tips: To prevent foods from sticking to the grill, scrub the grill
rack and spray it with vegetable cooking spray. A special wire brush works
well for scrubbing; it can be found at supermarkets or hardware shops.
Chicken must be seared over a hot grill before turning or the skin will
stick to the grill. Turn seeral times throughout cooking and baste with
each turn.
While cooking on a grill, use long-handled tongs to turn the chicken
pieces. A fork would pierce the meat and allow the flavorful juices to
escape. MM Norma Wrenn
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