Southern Style BBQ Chicken Breasts

From DietWatch

Prep time: 5 minutes; additional time required for marinating
Cooking Time: 1 hour

Ingredients

• 3/4 teaspoon black pepper
• 1-1/2 tablespoons packed brown sugar
• 1-1/2 teaspoons chili powder
• 3/4 teaspoons kosher salt
• 1 teaspoon oregano
• 6 chicken breasts on the bone
• 1/2 cup ketchup
• 1/3 cup apple cider vinegar
• 1 tablespoon brown sugar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Method

Mix all the dry spices in a one-gallon Ziplock bag. Clean the chicken of any large fat pads and place the breasts into the bag. Shake well to be sure all of the breasts are well coated. Refrigerate overnight, rotating the bag a few times to insure complete marination. Remove the chicken from the bag about 20-30 minutes before grilling. Place the chicken on the grill skin side down and cook over medium heat for 5 minutes. Turn the chicken over and brush well with the ketchup mixture. After 3-4 minutes turn the breasts over and brush again. Brush the chicken a final time before removing from the heat.

*Cooking times will vary according to the size of the breasts and the heat of the coals.

I usually cook an extra breast, on the large side, and cut into it after 10-12 minutes to check its doneness. Next day I mix it with any leftover pasta and a little balsamic vinegar for a quick and wonderful lunch.

Yield: 6 servings
Per serving (6 oz)*: Calories 332; Fat 6.5 g; Saturated fat 1.8 g; Cholesterol 148 mg; Sodium 740 mg; Carbohydrate 11 g; Fiber <1>

by Christine Leishman
DietWatch

* The nutritional analysis below is for the chicken served with the skin removed after cooking