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Molasses-Sauced Barbecued Chicken

Yield 4 servings

Ingredients

  • 1/2 cup ketchup
  • 3 tablespoons molasses
  • 2 tablespoons low-sodium Worcestershire sauce
  • 2 tablespoons cider vinegar
  • 2 tablespoons minced onion
  • 1 tablespoon brown sugar
  • 2 teaspoons liquid smoke
  • 1 teaspoon chili powder
  • 3/4 teaspoon dry mustard
  • 1/2 teaspoon coarsely ground pepper
  • Cooking spray
  • 4 (4-ounce) skinned, boned chicken breast halves

Nutrition Information

  • calories 220
  • fat 1.9 g
  • satfat 0.4 g
  • protein 26.9 g
  • carbohydrate 23.8 g
  • cholesterol 66 mg
  • iron 2 mg
  • sodium 471 mg
  • caloriesfromfat 8 %
  • fiber 0.8 g
  • calcium 56 mg

How to Make It

  1. Combine first 10 ingredients in a small bowl; stir well.

  2. Coat grill rack with cooking spray; place chicken on rack over medium coals (300° to 350°). Grill, covered, 15 minutes or until done, turning and basting frequently with sauce.

Oxmoor House Healthy Eating Collection