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Nutrition information
Serving: 1/6 of recipe (138 grams)
Servings per recipe: 6
Calories: 156 (27 from fat)
Cholesterol: 66 milligrams
Fat: 3 grams (0 saturated fat, 1 trans fats)
Protein: 25 grams
Sodium: 165 milligrams 
Total carbohydrate: 6 grams (1 fiber, 
5 sugars)


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Spicy southern barbecue chicken

Liven up your next picnic or outdoor meal in a healthful way.

Ingredients

5 tablespoons (3 ounces) salt-free tomato paste
1 teaspoon ketchup
2 teaspoons honey
1 teaspoon molasses
1 teaspoon Worcestershire sauce
4 teaspoons white vinegar
3/4  teaspoon cayenne pepper
1/8  teaspoon black pepper
1/4  teaspoon onion powder
2 cloves garlic, minced
1/8  teaspoon ginger, grated
1 1/2  pounds skinless chicken breasts

Directions

  1. Combine all ingredients except chicken in saucepan.
  2. Simmer for 15 minutes.
  3. Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture.
  4. Cover with plastic wrap and marinate in the refrigerator for 1 hour.
  5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
  6. Turn oven to 350 degrees Fahrenheit and add remaining sauce to chicken.
  7. Cover chicken with aluminum foil and continue baking for 30 minutes or until done.












 

Source: National Heart, Lung, and Blood Institute

First published: 03/01/2005
Last updated: 05/24/2012

Reviewed by: Allina Health's Patient Education Department