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  • Healthy Serving: Recipe Directory

  • Guiltless BBQ Chicken

  • This succulent grilling recipe will tempt you to lick your fingers. You can.without guilt. Vinegar adds salt-free pizzazz and skinless chicken keeps the fat content to just one gram.

    Sauce:

    • cup low-sodium ketchup
    • 3 tbsp. cider vinegar
    • 1 tbsp. white horseradish
    • 2 tsp. dark brown sugar
    • 1 clove garlic, minced
    • 1/8 tsp. dried thyme
    • tsp. black pepper

    Combine ingredients (except pepper) in a small saucepan. Bring to a boil over medium-low heat. Stir frequently for about 5 minutes until thickened. Remove from heat; stir in pepper.

    Brush 4 skinless, boneless chicken breast halves lightly with sauce. Place chicken, sauce-side down, on preheated grill.

    Grill 3 inches from heat, basting with remaining sauce and turning for about 5 to 7 minutes. Use a cooking thermometer to be sure the chicken has an internal temperature of 185. Let stand for 5 minutes before serving.

    Per serving:

    • Calories: 146 (9% from fat)
    • Protein: 26 g
    • Sodium: 188 mg
    • Fat: 1 g
    • Cholesterol: 66 mg

    BBQ Bits:

    To prevent sticking, clean the grill rack with a wire brush and spray it with no-fat vegetable cooking spray. While cooking, use long-handled tongs. Piercing food with a fork allows savory juices to drip away.