Healthy Serving
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.
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