2004 Oven Barbecued Chicken

By boandozzy

1 chicken breast half equals 241 calories, 4 g fat (1 g saturated fat), 90 mg cholesterol, 563 mg sodium, 17 g carbohydrate, 1 g fiber, 34 g protein.

Diabetic Exchanges: 4 lean meat, 1 starch.

Originally published as Oven Barbecued Chicken in Light & Tasty October/November 2003, p29

Ingredients

• 6 bone-in chicken breast halves (8 ounces each)
• 1/3 cup chopped onion
• 3/4 cup ketchup
• 1/2 cup water
• 1/3 cup white vinegar
• 3 tablespoons brown sugar
• 1 tablespoon Worcestershire sauce
• 1 teaspoon ground mustard
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Details

Servings 6
Preparation time 20mins
Cooking time 65mins
Adapted from tasteofhome.com

Preparation

Step 1

In a nonstick skillet coated with cooking spray, brown chicken over medium heat. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.

Recoat skillet with cooking spray; cook onion over medium heat until tender. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Pour over chicken.

Bake, uncovered, at 350° for 45-55 minutes or until chicken juices run clear and a meat thermometer reads 170°. Yield: 6 servings.