Lemon-Pepper Barbecued Chicken

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Ingredients:

1 stephen ceideburg
8 chicken breast halves or legs with, thighs
1 lemon-pepper barbecue sauce:
1/4 cup chopped onion
1 1/2 tsp vegetable oil
1 clove garlic, crushed
8 oz tomato sauce
1 tbsp brown sugar
1 tsp dried basil
1 tsp dry mustard
1/4 tsp paprika
1/4 tsp coarse ground black pepper
1/8 tsp cayenne pepper
1/8 tsp ground allspice
1 lemon, grated zest only
2 tbsp lemon juice
1 tbsp cider vinegar

Instructions:

Preheat oven to 350 degrees. Strip skin from chicken and discard.
Trim off fat. Coat each piece of chicken with about 2 tablespoons
Lemon-Pepper Barbecue Sauce. Arrange in single layer in baking pan.
Bake 45 minutes to 1 hour, or until juices run clear when thickest
part is pierced.

Per serving (chicken breast): 171 calories, 27 grams protein, 5 grams
carbohydrate, 4 grams fat, 73 milligrams cholesterol, 235 milligrams
sodium.

Per serving (chicken leg and attached thigh): 336 calories, 40 grams
protein, 7 grams carbohydrate, 16 grams fat, 138 milligrams
cholesterol, 476 milligrams sodium.

LEMON-PEPPER BARBECUE SAUCE

Makes 1 cup (Enough to cover 8 chicken pieces)

Use this as a basting sauce and/or marinade for skinless chicken
pieces or for lean pork roasts and chops.

Lemon Pepper Barbecue Sauce In small heavy saucepan over medium heat,
cook onion in oil until softened, stirring often. Stir in garlic and
cook a minute longer. Stir in tomato sauce, brown sugar, basil,
mustard, paprika, black and cayenne peppers, allspice, lemon zest,
lemon juice and vinegar. Bring to a simmer over lowest heat setting
and cook, covered, 15 minutes. Cool to room temperature for use right
away, or refrigerate in glass or plastic container for up to
2 weeks.

Per 2-tablespoon serving: 29 calories, 1 gram protein, 5 gram
carbohydrate, 1 grams fat, 0 cholesterol, 172 milligrams sodium.

Francis Price writing in the Oregonian's FOODday, 1/12/93.

Posted by Stephen Ceideburg

Servings: 1

:: TOP ::

Chicken is ideal
for weight loss
and dieting

Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.

Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.

"Stupidity is the devil. Look in the eye of a chicken and you'll know. It's the most horrifying, cannibalistic, and nightmarish creature in this world." - Werner Herzog