Barbequed Chicken
Even barbecued chicken can be light and lean – this finger-licking-good version is oil free and packed with flavour!
Ingredients
- 4 Skinless, boneless chicke breast halves
- ¼ cup reduced sodium ketchup
- 1 tbsp apple cider vinegar
- 1 tbsp horseradish
- 2 tsp firmly packed dark brown sugar
- 1 clove garlic, minced
- ⅛ tsp thyme
- ¼ tsp black pepper
Instructions
- Preheat grill or Bar-B-Que to medium
- To prepare sauce, in a small saucepan, combine ketchup, vinegar, horseradish, brown sugar, garlic and thyme. Mix well. Bring to a boil over medium heat, Cook, stiring frequently, until thickened, about 5 minutes. Remove from heat and stir in pepper.
- Brush tops of chicken pieces lightly with the sauce. lace the chicken, sauce-side down, on a foiled lined grill rack. Brush the other sdes lightly with sauce
- Grill 5 – 7 minutes a side until no longer pink in the center. Continue to brush with the sauce and let caramelize.
- Let rest 5 minutes before serving to let the juices settle.
Notes
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Cooks Tips
Cooks Tips
To prevent foods from sticking to the grill, scrub the grill rack and spray it with vegetable cooking oil. A wire brush works great for scrubbing. Chicken must be seared over a hot grill before turning or the skin wil stick to the grill. Turn several times throughout cooking and baste with the sauce on each turn.While cooking on a grill, use long handled tongs to turn chicken pieces. A fork would pierce the meat allowing the flavourful juices to escape!
Nutrition
Serving: 1breastCalories: 146kcalCarbohydrates: 5gProtein: 26gFat: 1gCholesterol: 66mgSodium: 188mg
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