Being in a creative mood last night, I decided the same old barbecue sauce wasn’t going to fit the bill for my grilled chicken.
I conducted a hunt through the pantry to see how I could jazz the sauce up, and settled on a deep purple, sweet tasting boysenberry jam. A pinch of red pepper to add heat, and a little simmering on the stove reduced my concoction into a sweet with heat sauce for our tender grilled chicken.
A Mother Rimmy tip:
Pound your chicken to an even thickness so it cooks evenly.
- ½ cup honey barbecue sauce of your choice
- ½ cup Boysenberry jam
- 1 tsp Worcestershire sauce
- 1 tablespoon onion, shredded
- 1 clove garlic, finely minced
- 1 pinch red pepper
- 1 pound boneless, skinless chicken breasts, pound to an even thickness.
- In a small saucepan over medium low heat, add sauce ingredients and gently simmer for 8 - 10 minutes until sauce bubbles and slightly thickens.
- Preheat grill and sprinkle chicken with salt and pepper. Grill for 4 - 5 minutes until grill marks appear on chicken breast. Flip and top chicken with sauce. Grill another 4 - 5 minutes until chicken is no longer pink in the center. Cooking time varies dependent on the size of the chicken breasts.
What’s good for me in this dish?
Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.
Amount Per Serving
Total Fat: 6.70g
Total Carbs: 39.86g
Dietary Fiber: 0.76g
Weight Watchers Points 7
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.