Homemade BBQ Chicken Breasts

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6 bone in chicken breast halves (8 ounces each)
⅓ cup chopped onion
¾ cup ketchup
½ cup water
⅓ cup white vinegar
3 Tablespoons brown sugar
1 Tablespoon Worcestershire sauce
1 teaspoon ground mustard
¼ teaspoon salt
⅛ teaspoon pepper


1. In a nonstick skillet coated with cooking spray, brown chicken over medium heat. Transfer to a 13 in. x 9 in. baking dish coated with cooking spray.

2. Re-coat skillet with cooking spray; cook onion over medium heat until tender.

3. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Pour over chicken.

4. Bake, uncovered, at 350° for 45 to 55 minutes or until chicken juices run clear and a meat thermometer reads 170°.

Yield: 6 servings

Nutrition Information:

1 chicken breast half equals:

241 calories
4 g fat (1 g saturated fat)
90 mg cholesterol
563 mg sodium
17 g carbohydrate
1 g fiber
34 g protein
Diabetic Exchanges: 4 lean meat, 1 starch