Instead of using pre-packaged barbecue sauce, which often contain high fructose corn syrup and tend to be very high in sodium, this recipe calls for more natural sources of sugar, including honey and molasses, and no added salt. Instead, you can find flavor in healthy ingredients. Garlic is good for your heart, while cayenne pepper and ginger provide anti-inflammatory protection. So enjoy the flavors and eat in good health!
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5 tablespoons (3 oz) tomato paste
1 teaspoon ketchup
2 teaspoons honey
1 teaspoon molasses
1 teaspoon Worcestershire sauce
4 teaspoons white vinegar
¾ teaspoon cayenne pepper
1/8 teaspoon black pepper
¼ teaspoon onion powder
2 cloves garlic, minced
1/8 teaspoon ginger, grated
1½ lb chicken (breasts, drumsticks), skinless
- Combine all ingredients except chicken in a saucepan.
- Simmer for 15 minutes.
- Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for one hour.
- Place chicken on a baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
- Turn oven to 350°F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.
Makes 6 servings
Serving size: one piece
Fat: 4 grams
Saturated Fat: <1 gram
Sodium: 199 mg
Protein: 27 grams
Carbohydrate: 7 grams
Sugars: 4 grams
Dietary fiber: 1 gram
Source: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute. (2003)