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| INGREDIENTS |
½ cup |
chicken broth |
1 small |
onion, finely chopped |
2 |
cloves garlic, finely chopped |
1 tbsp. |
dry mustard |
¼ tsp. |
celery seeds |
¼ tsp. |
cayenne pepper |
1 |
bay leaf, broken in half |
1 cup |
bottled chili sauce |
1 cup |
beer or ginger ale |
2 tbsp. |
molasses |
1 tbsp. |
cider vinegar |
1 tbsp. |
Worcestershire sauce |
8 |
chicken breast halves, skinless (2 pounds) |
2 tsp. |
olive oil |
|
nonfat cooking spray |
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| RECIPE |
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In a medium saucepan, bring the broth, onion and garlic to simmer. Cover the pan and simmer over medium low heat until the onion and garlic are softened; about 5 minutes. Stir in the mustard, celery seeds, cayenne and bay leaf. Then add the chili sauce, beer, molasses, vinegar and Worcestershire sauce. Simmer over medium low heat uncovered, until slightly thickened (about 30 minutes). Discard the bay leaf. Season to taste with salt and pepper.
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Prepare a medium hot barbecue fire. Spray the grill rack with cooking spray. Rub the chicken with the 2 teaspoons of oil and then season lightly with salt and pepper.
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Grill the chicken, meat side down, for 3 minutes. Turn with a spatula and grill 3 minutes more. Brush the chicken with the sauce; grill, brushing and turning 2-3 times more, until the chicken is white throughout, about 14-20 minutes. The chicken should cook for 20-25 minutes total.
-
Boil any remaining sauce for 3 minutes, and then serve alongside the chicken.
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| SERVING SUGGESTION |
SERVING SIZE:
1 breast
NUMBER OF SERVINGS:
8
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| NUTRITION FACTS |
| |
| Calories |
130 |
|
| Total Fat |
7 g |
|
| Sodium |
360 mg |
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| Total Carbohydrates |
1 g |
|
| Fiber |
0 g |
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| Protein |
15 g |
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