Honey Barbecued Chicken Breasts
Buckwheat honey's malty pungency makes it ideal for barbecue sauces. It's also richer in antioxidants than most light honeys. If you can't find buckwheat honey, substitute molasses.
1 cup low-sodium bottled chili sauce
1/2 cup ketchup
1/2 cup buckwheat honey
1/3 cup Worcestershire sauce
1 tablespoon cider vinegar
1 tablespoon Dijon mustard
1 tablespoon Sriracha (hot chile sauce, such as Huy Fong) known to us as "rooster sauce"
1 teaspoon paprika
1/4 teaspoon salt
2 garlic cloves, minced
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
6 lemon wedges
Combine first 10 ingredients in a small saucepan. Bring mixture to a boil over medium-high heat; reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat, and cool. Reserve 1/3 cup of marinade. Combine chicken and remaining marinade in a large zip-top plastic bag; seal and marinate in refrigerator for 1 hour, turning bag occasionally.
Prepare grill to medium-high heat.
Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done, basting occasionally with reserved 1/3 cup marinade. Serve with lemon wedges.
Yield: 6 servings (serving size: 1 breast half and 1 lemon wedge)
CALORIES 273(8% from fat); FAT 2.4g (sat 0.6g,mono 0.6g,poly 0.6g); PROTEIN 40.2g; CHOLESTEROL 99mg; CALCIUM 37mg; SODIUM 412mg; FIBER 0.4g; IRON 2mg; CARBOHYDRATE 23g
Cooking Light, OCTOBER 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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honey BBQ chicken breasts (CL)
