This week you’re in for a true Texas treat: Barbecue! I know, I know, BBQ sauce is high in sugar and carbs, and most BBQ meat is fatty not lean.
True, but where there’s a will there’s a way. And this is a great recipe, especially grilled. Rather than serving it with fried okra or potato salad or sweet baked beans, I serve it with mashed sweet potatoes and a green veggie or salad. You could also use sugar-free whole wheat rolls and have a grilled BBQ chicken sandwich…and still be on a diet! This is also a fast-and-easy favorite, ready in about 30 minutes.
SOUTH BEACH BAKED BAR-B-Q CHICKEN AND SAUCE
4 (6-oz.) boneless, skinless chicken breasts
1 t extra-virgin olive oil
1/2 C South Beach Barbecue Sauce
salt and pepper
Heat oven to 350 degrees.
Season chicekn on both sides with salt and pepper. Heat oil in large nonstick skillet (or spray with cooking spray) over medium-high heat. Add chicken and cook until browned, 2 minutes per side.
Place chicken, in a single layer, in an ovenproof baking dish and spoon sauce evenly over the top. Bake until chicken is cooked through and sauce is bubbling, 18-20 minutes.
SOUTH BEACH BARBECUE SAUCE
1 8-oz. can tomato sauce
2 T white vinegar
2 t chopped fresh parsley
1 t Worcestershire sauce
1 t ground mustard
1/4 t salt
1/8 t freshly ground black pepper
1/8 t garlic powder
Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt pepper, and garlic powder in a resealable plastic container. Refrigerate until ready to use.
Yields: 4 servings
Chicken: 200 calories, 3.5 gm fat, .5 gm saturated fat, 40 gm protein, 2 g carbohydrates, 0 gm dietary fiber, 290 mg. sodium
Sauce: 25 calories 0 gm fat, 0 gm saturated fat, 1 gm protein, 5 gm carbohydrates, 1 gm dietary fiber, 380 mg. sodium