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Barbecued Chicken

Source of Recipe

"Healthy Meals In Minutes," 1994
Serves 4

Preparation Time: 10 minutes
Cooking Time 15 to 20 minutes

4 skinless, boneless chicken breast halves (4 ounces each)

For The Sauce:
1/4 cup reduced-sodium ketchup
3 tablespoons cider vinegar
1 tablespoon ready-made white horseradish
2 teaspoons firmly packed dark brown sugar
1 clove garlic, minced
1/8 teaspoon dried thyme
1/4 teaspoon black pepper

Preheat broiler, heat a charcoal grill until coals form white ash, or preheat a gas grill to medium.

To prepare sauce, in a small saucepan, combine ketchup, vinegar, horseradish, brown sugar, garlic and thyme. Mix well. Bring to a boil over medium-low heat. Cook, stirring frequently, until thickened, about 5 minutes. Remove from heat; stir in pepper.

Brush tops of chicken pieces lightly with sauce. Place chicken, sauce-side down, on a foil-lined broiler pan or grill rack. Brush other sides lightly with sauce.

Broil or grill 3 inches from heat, basting with remaining sauce and turning until no longer pink in enter, about 5 to 7 minutes per side. Let chicken stand for 5 minutes before serving.

Shortcut:
When time is short, omit the sauce. Instead, use 1/2 cup of
ready-made reduced-sodium barbecue sauce mixed with a little cider vinegar, or red-wine vinegar, and white horseradish. Proceed as directed.

Cook's Tips:
To prevent foods from sticking to the grill, scrub the grill rack and spray it with vegetable cooking spray. A special wire brush works well for scrubbing; it can be found at supermarkets or hardware shops.

Chicken must be seared over a hot grill before turning or the skin will stick to the grill. Turn several times throughout cooking and baste with each turn.

While cooking on a grill, use long-handled tongs to turn the chicken pieces. A fork would pierce the meat and allow the flavorful juices to escape.

Per serving: Calories 146 (9% from fat); carbohydrates 5g; protein 26g; sodium 188mg; fat 1g; cholesterol 66mg