Healthy Barbecued Chicken Recipe
3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tablespoons vinegar
3 Tablespoons Worcestershire sauce
2 Tablespoons brown sugar
to taste black pepper
1 Tablespoon hot pepper flakes
1 Tablespoon chili powder
1 cup chicken stock or broth, fat skimmed from top
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 degrees F for 1 hour or until done. While cooking, baste occasionally.
Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides:
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 68 mg
Sodium: 240 mg
Total fiber: 1 g
Protein: 24 g
Carbohydrates: 7 g
Potassium: 360 mg