Chicken: Cola BBQ Chicken*
Source of Recipe
Creative Recipes
Recipe Introduction
this is one of my favorites and we make up a ton weekly. It freezes well and is good over rice or potatoes. Very good with chunks of pineapple in it!
List of Ingredients
9 ounces boneless, skinless chicken breasts
1 cup no-salt added ketchup
12 ounces diet cola (I used diet rite)
Recipe
Place chicken in a nonstick skillet. Pour ketchup and diet cola over top. Bring to a boil. Cover, reduce heat and cook for 45 minutes. Uncover, turn up the heat and continue cooking until the sauce becomes thick and adheres to the chicken. Makes 4 servings.
Each serving equals 2 oz. protein B
Breakfast A,B,C,D,E
Morning Snack A,B,C,D,E
Lunch A,B,C,D,E
Afternoon Snack A,B,C,D,E
Dinner A,B,C,D,E
Evening Snack A,D,E
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Buny's adaption -- ok, so i wanted to cook up massive amounts of this at once.. tweaked the basic recipe and then some.. here's my version..
2 lb. chicken breasts
1 1/2 cup no salt added ketchup
1 1/2 cans diet cola
Cook as directed above until chicken is cooked through. Then remove chicken to another dish. I decided I wanted the sauce to be thick and more like BBQ sauce (hey, two birds with one stone and all that..)..
To the skillet with all the sauce I added:
about 3/4 small can of tomato paste (no salt added)
about 1 tbl. crushed garlic
onion powder to taste
fresh ground black pepper to taste
brown sugar twin to taste
about 1/2 tsp dry mustard powder
about 1 1/2 tbl. liquid smoke flavoring
I turned heat to med-high (be careful because it will boil and splatter everywhere..).. Let it boil and reduce down until it was as thick as I wanted (sometimes added in the rest of the tomato paste to help thicken). Then when I was happy with the consistency, spooned enough sauce to cover the chicken breasts while they cooled. Strained the rest of the sauce (to get out the lil bits of cooked chicken) and let cool, then stored the rest of the sauce in a jar in the fridge. Then just portion your chicken up into the appropriate amounts for your eating plan. Really good with mashed potatoes or fries (see recipes)
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