Health

Grilled Chicken With Speedy BBQ Sauce

chicken-bbq-sauce Photo: Tina Rupp

Ingredients

  • 1 tablespoon olive oil
  • 1/2 finely chopped red onion
  • 1/2 green bell pepper, finely chopped
  • 1 1/2 cups barbecue sauce
  • 4 (5-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation


1. Preheat grill.

2. Warm the oil in a medium saucepan over medium-low heat. Add the onion and green pepper; cook 5 minutes, stirring, until softened. Stir in barbecue sauce. Cook for 3 minutes to warm through and blend flavors, stirring often.

3. Season chicken with salt and pepper. Combine the chicken and 1 cup of the sauce in a large zip-top plastic bag; flip to coat. Marinate in the refrigerator for 10 minutes or up to 2 hours.

4. Remove the chicken from the marinade; discard remaining marinade and bag. Place the chicken on an oiled grill over medium-hot coals; cook 12 minutes, turning once. Serve chicken with the remaining barbecue sauce.


  • Prep Time:
  • Cook Time:

  • Andrea's wine pick: All you need for zesty barbecue is an equally zesty, spicy red blend of grenache, syrah, and mourvédre. Look for Rosemount Estate Epicurean Collection GSM from Australia, $24.99.
  • Yield: Makes 4 servings (serving size: 1 chicken breast with 1/4 cup sauce)

Nutritional Information

Calories per serving: 191
Fat per serving: 5g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 29g
Carbohydrate per serving: 5g
Fiber per serving: 1g
Cholesterol per serving: 78mg
Iron per serving: 1mg
Sodium per serving: 366mg
Calcium per serving: 22mg