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Oven- Barbecued Chicken

Who doesn’t like barbecued chicken? A serving of this recipe will go great with a side of greens and some rice. The best part? This dish will only cost you $0.50 per serving.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 3 ounces (about 1/2 of a chicken breast)

  • Calories 150
  • Carbohydrate 9 g
  • Protein 19 g
  • Fat 4 g
  • Saturated Fat 0.5 g
  • Dietary Fiber 0 g
  • Cholesterol 50 mg
  • Sodium 370 mg

This Recipe Serves 8

Ingredients

1/4 cup white vinegar
¼ cup water
1 tablespoon corn oil
1/2 cup ketchup
3 tablespoons Worcestershire sauce
2 tablespoons finely diced onion
2 tablespoons brown sugar (light or dark)
1/8 teaspoon garlic powder
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon coarse ground black pepper
4, 6-ounce boneless, skinless chicken breasts
Cooking spray

Instructions

  1. Preheat oven to 350⁰ F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.
  2. Place chicken in a 9x13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.
  3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).

From Diabetes Meals on $7 a Day – Or Less! by Patti B. Geil, RD, CDE, MS, FADA and Tami A. Ross, RD, LD, CDE

Make it a Meal!

Pair this Oven Barbecued Chicken with a side of our Tasty Cooked Greens.

See Recipe