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Zesty Barbecued Chicken

Yield 6 servings (serving size: 1 chicken breast half)
Many commercial barbecue sauces are very high in sugar, so this low-carb, tangy-sweet sauce recipe is a good one to keep on hand.

Ingredients

  • 1 1/2 cups no-salt-added tomato sauce
  • 6 tablespoons lemon juice
  • 1 1/2 tablespoons
  • 3 tablespoons cider vinegar
  • 2 tablespoons low-sodium Worcestershire sauce
  • 2 teaspoons minced garlic
  • 1 1/2 teaspoons prepared mustard
  • 3/4 teaspoon ground red pepper
  • 1/4 teaspoon black pepper
  • 6 (8-ounce) skinless, bone-in chicken breast halves
  • Cooking spray

Nutrition Information

  • calories 190
  • caloriesfromfat 0.0 %
  • fat 2 g
  • satfat 0.5 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 35 g
  • carbohydrate 7 g
  • fiber 1.1 g
  • cholesterol 86 mg
  • iron 1.7 mg
  • sodium 130 mg
  • calcium 34 mg

How to Make It

  1. Combine first 9 ingredients in a saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.

  2. Pour 1 cup tomato sauce mixture into a heavy-duty zip-top plastic bag. Set aside remaining tomato sauce mixture. Add chicken to bag; seal bag, and shake until chicken is well coated. Marinate in refrigerator 8 hours, turning bag occasionally.

  3. Prepare grill.

  4. Remove chicken from marinade; discard marinade. Place chicken on grill rack coated with cooking spray; cover and grill 8 minutes on each side or until chicken is done, basting frequently with reserved tomato sauce mixture.

  5. carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook