Texas BBQ Chicken
Source of Recipe
DWLZ
Recipe Introduction
Down Texas way, the barbecue sauce is always made from a tomato base.
Often, a little sweetness and vinegar are added--plus, of course, a lot of hot spice!
Makes 4 servings
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
Texas Barbecued Chicken
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.
SERVING SIZE: 3 Ounces Chicken, 2 Tablespoons Sauce
POINTS: 5
SELECTIONS: 1/4 Fat, 1 Vegetable, 3 Proteins, 45 Optional Calories.
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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