Instead of using pre-packaged barbecue sauce, which often contains high fructose corn syrup and tends to be very high in sodium, this recipe calls for more natural sources of sugar, including honey and molasses, and no added salt. With plenty of flavor in healthy ingredients, garlic is also good for your heart, while cayenne pepper and ginger provide anti-inflammatory protection.
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Ingredients
- 5 tablespoons (3 ounces) tomato paste
- 1 teaspoon ketchup
- 2 teaspoons honey
- 1 teaspoon molasses
- 1 teaspoon Worcestershire sauce
- 4 teaspoons white vinegar
- 3/4 teaspoon cayenne pepper
- 1/8 teaspoon black pepper
- 1/4 teaspoon onion powder
- 2 cloves garlic, minced
- 1/8 teaspoon ginger, grated
- 1 1/2 pounds chicken (breasts, drumsticks), skinless
Directions
- Combine all ingredients except chicken in a saucepan.
- Simmer for 15 minutes.
- Wash chicken and pat dry. Place on large platter and brush with half of sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for 1 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.
Nutrition information (per serving)
Makes 6 servings
Serving size = one piece
Calories: 176
Fat: 4 g
Saturated fat: <1 g
Sodium: 199 mg
Protein: 27 g
Carbohydrate: 7 g
Sugars: 4 g
Dietary fiber: 1 g
— Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute (2003).