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Tina Rupp Photo by: Tina Rupp

Grilled Chicken With Speedy BBQ Sauce

Andrea's wine pick: All you need for zesty barbecue is an equally zesty, spicy red blend of grenache, syrah, and mourvédre. Look for Rosemount Estate Epicurean Collection GSM from Australia, $24.99.

Health JUNE 2006

  • Yield: Makes 4 servings (serving size: 1 chicken breast with 1/4 cup sauce)
  • Cook time: 20 Minutes
  • Prep time: 15 Minutes

Ingredients

  • 1 tablespoon olive oil
  • 1/2 finely chopped red onion
  • 1/2 green bell pepper, finely chopped
  • 1 1/2 cups barbecue sauce
  • 4 (5-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Preheat grill.

2. Warm the oil in a medium saucepan over medium-low heat. Add the onion and green pepper; cook 5 minutes, stirring, until softened. Stir in barbecue sauce. Cook for 3 minutes to warm through and blend flavors, stirring often.

3. Season chicken with salt and pepper. Combine the chicken and 1 cup of the sauce in a large zip-top plastic bag; flip to coat. Marinate in the refrigerator for 10 minutes or up to 2 hours.

4. Remove the chicken from the marinade; discard remaining marinade and bag. Place the chicken on an oiled grill over medium-hot coals; cook 12 minutes, turning once. Serve chicken with the remaining barbecue sauce.

Nutritional Information

Amount per serving
  • Calories: 191
  • Fat: 5g
  • Saturated fat: 1g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 1g
  • Protein: 29g
  • Carbohydrate: 5g
  • Fiber: 1g
  • Cholesterol: 78mg
  • Iron: 1mg
  • Sodium: 366mg
  • Calcium: 22mg
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