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Skinny Tangy Barbecue Chicken

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Skinny Tangy Barbecue Chicken
  • Prep Time 35 min
  • Total Time 3 hr 35 min
  • Servings 6
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86% less total fat • 43% less sodium than the original recipe. What’s a cookout without chicken? The next time you grill, give this version a try. It’s a little bit spicy, a little bit sweet and a lot of yummy.

Ingredients

3
to 4 pounds meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
1 1/2
cups dry sherry
1
cup finely chopped onion (1 large)
1/4
cup lemon juice
2
bay leaves
6
cloves garlic, minced
1
cup reduced sodium broth
1
can (6 oz) tomato paste
1/4
cup honey
3
tablespoons mild-flavor molasses
1/4
teaspoon salt
1/2
teaspoon dried thyme, crushed
1/4
to 1/2 teaspoon ground red pepper
1/4
teaspoon black pepper
2
tablespoons vinegar

Directions

  • 1 Place chicken in a resealable plastic bag set in a shallow dish. For marinade: In a medium bowl, stir together sherry, onion, lemon juice, bay leaves, and garlic. Pour over chicken; seal bag. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally. Drain chicken, reserving marinade. Cover and chill chicken until ready to grill.
  • 2 For sauce: In a large saucepan, combine the reserved marinade, the broth, tomato paste, honey, molasses, salt, thyme, red pepper, and black pepper. Bring to boiling. Reduce heat and simmer, uncovered, about 30 minutes or until reduced to 2 cups. Remove from heat; remove bay leaves. Stir in vinegar.
  • 3 For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place chicken pieces, bone sides down, on grill rack over drip pan. Cover and grill for 50 to 60 minutes or until chicken is no longer pink (170° F for breasts, 180° F for thighs and drumsticks), brushing with some of the sauce during the last 15 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.) To serve, reheat the remaining sauce and pass with the chicken.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
(
Calories from Fat
30
)
Daily Value
Total Fat
3 1/2g
0%
(
Saturated Fat
1g
0%
,
Trans Fat
0g
)
Cholesterol
75mg
0%
Sodium
510mg
0%
Total Carbohydrate
34g
0%
(
Dietary Fiber
2g
0%
,
Sugars
24g
)
Protein
26g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
30%
30%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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