Spicy Southern Barbecued Chicken

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

Ingredients:

• 3 lb  chicken parts (breast, drumstick, and thigh), skin and fat removed
• 1 large onion, thinly sliced
• 3 Tbsp vinegar
• 3 Tbsp Worcestershire sauce
• 2 Tbsp brown sugar
• to taste black pepper
• 1 Tbsp  hot pepper flakes
• 1 Tbsp chili powder
• 1 cup chicken stock or broth, skim fat from top

Directions:

1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.

Yield:

8 servings

Serving Size:

One chicken part with sauce

Each serving provides:

Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 240 mg

Recipe courtesy the National Heart, Lung, and Blood Institute.