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Grilled Chicken with Southern Barbecue Sauce

Grilled Chicken with Southern Barbecue Sauce

Grilled Chicken with Southern Barbecue Sauce

Grilling–and its indoor counterpart, broiling–is a very healthy cooking method since it allows fat to drip away from food during cooking. In any recipe calling for chicken pieces, always use tongs to turn chicken pieces while cooking. This prevents the meat from being pierced, keeping the natural juices sealed inside.


Makes 6 servings


Nonstick cooking spray
1/2 cup chopped onion (about 1 small)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added tomato sauce
3/4 cup water
3 tablespoons packed light brown sugar
3 tablespoons chili sauce
2 teaspoons chili powder
2 teaspoons dried thyme leaves
2 teaspoons white Worcestershire sauce
3/4 teaspoon ground red pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon black pepper
6 skinless bone-in chicken breasts (2-1/4 pounds)


  1. Spray medium nonstick skillet with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
  2. Stir in tomato sauce, water, sugar, chili sauce, chili powder, thyme, Worcestershire sauce, red pepper, cinnamon and black pepper; heat to a boil. Reduce heat to low and simmer, uncovered, 30 minutes or until mixture is reduced to about 1-1/2 cups. Reserve 3/4 cup sauce for basting.
  3. Grill chicken, on covered grill over medium-hot coals 40 to 45 minutes or until chicken is no longer pink in center and juices run clear, turning chicken several times and basting occasionally with reserved sauce.
  4. Heat remaining sauce in skillet over medium heat until hot; spoon over chicken.
  5. Meanwhile, prepare grill for indirect grilling.

Nutritional Information

Fiber 5 g
Carbohydrate 51 g
Cholesterol 69 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 8 %
Calories 357
Protein 30 g
Sodium 218 mg

Dietary Exchange

Vegetable 2
Starch 2
Meat 3

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