Chicken Bbq Style Recipe
Servings: 10
Ingredients
- 1 c. diced red onions
- 1/4 c. tomato sauce
- 1 tbsp. each Worcestershire sauce, red wine vinegar and molasses
- 2 teaspoon each firmly packed brown sugar and Dijon-style mustard
- 1 teaspoon each cornstarch and lemon juice
- 1 sm. garlic clove, sliced
- 1 bay leaf
- Dash pepper
- 2 chicken cutlets (1/4 pound each)
Directions
- In 1 qt saucepan combine all ingredients except chicken, stirring to dissolve cornstarch. Cook over high heat, stirring constantly, till mix comes to a boil. Reduce heat to low and let simmer, stirring occasionally, till mix thickens slightly, about 1 minute. Remove and throw away bay leaf. Transfer mix to blender container and process on low speed till pureed.
- Arrange chicken on grill (or possibly baking sheet); brush with half of the onion mix and cook over warm coals (or possibly in broiler), about 5 min. Turn chicken over; brush with remaining onion mix and cook till chicken is cooked throughout, about 5 min longer.
- Each serving provides: 3 protein exchanges, 1 1/4 vegetable exchanges; 55 optional calories per serving; 227 calories; 28 g protein; 2 g fat; 24 g carbohydrate; 64 mg calcium; 496 mg sodium; 66 mg cholesterol; 1 g dietary fiber.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 155g | |
| Recipe makes 10 servings | |
| Calories 283 | |
| Calories from Fat 168 | 59% |
| Total Fat 18.64g | 23% |
| Saturated Fat 5.33g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 93mg | 31% |
| Sodium 138mg | 6% |
| Potassium 324mg | 9% |
| Total Carbs 4.34g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 2.55g | 2% |
| Protein 23.23g | 37% |
