Texas Barbecued Chicken
Source of Recipe
ww
Recipe Introduction
4 servings
5 points per serving
List of Ingredients
2 teaspoons vegetable oil
1 cup finely chopped onions
1 cup canned whole tomatoes (no salt added), coarsely chopped
1/4 cup ketchup
2 tablespoons cider vinegar
2 tablespoons honey
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon hot red pepper sauce, or to taste
Four 4-ounce skinless boneless chicken breasts Recipe
Preheat outdoor barbecue grill according to manufacturer's directions, or preheat broiler and spray rack in broiler pan with nonstick cooking spray. To prepare sauce, in medium saucepan, heat oil; add onions. Cook over medium-high heat, stirring frequently, 5 minutes, until onions are softened. Stir in tomatoes, ketchup, vinegar, honey, cumin, oregano, salt, pepper and hot red pepper sauce;
stirring constantly, bring mixture to a boil. Reduce heat to low; simmer, stirring frequently, 20 minutes, until sauce is thickened and color has deepened.
Remove from heat; set aside. Place chicken breasts, skinned-side down, between 2 sheets of wax paper; with meat mallet or bottom of heavy saucepan, pound
chicken until 1/4" thick. Remove and discard wax paper. Grill chicken over hot coals or place onto prepared rack in broiler pan and broil 4" from heat,
turning once and basting with half of the sauce, 6 minutes, until chicken is cooked through. Serve with remaining sauce.
3 Ounces Chicken, 2 Tablespoons Sauce
4 servings
5 points per serving
PER SERVING: 224 Calories, 4 g Total Fat, 1 g Saturated Fat,
66 mg Cholesterol, 497 mg Sodium, 19 g Total Carbohydrate,
1 g Dietary Fiber, 27 g Protein, 48 mg Calcium
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