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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire Sauce and Heinz brand apple cider vinegar and ketchups are all gluten-free.

 

"Ketchup has natural mellowing agents."
-The Ketchup Advisory Board, advertising on Prairie Home Companion

The refrigerator light goes on...

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.

Sugar adds calories, plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories that are actually pretty low in sodium. I use them actually more often than I make my own. I look for ones that are low in both calories and sodium. One of my recent favorites is Arriba!® Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg.

Low-sodium Ketchup

Using any low-sodium product gives you more control over the final sodium content in a recipe. With low-sodium ketchup, this is especially true because a tablespoon of regular ketchup has about 175 mg of sodium while the low-sodium version has only about 5mg per tablespoon.

1 Tbsp. low-sodium catsup = 16 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 4g carbohydrates, 3mg sodium, 0mg cholesterol

There is 1.7 micrograms (mcg) of Vitamin K in 1/4 cup of low-sodium ketchup, making it a Coumadin® (warfarin) safe ingredient.


 

Barbecue (BBQ) Chicken



Servings = 1 | Serving size =1 piece chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

Leftovers from this healthy recipe are delicious.

Serve with Roasted Potatoes or Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries or Cornbread Muffins

AND

Serve with Roasted Beets or Parmesan Squash. or Herbed Zucchini or Green Beans in Walnut Vinaigrette or Cole Slaw or Healthy Caesar Salad

1 cup low-sodium ketchup
1/4 cup apricot jelly
1/4 cup dark brown sugar
1/2 cup cider vinegar
1 Tbsp Worcestershire sauce
2 tsp water
1/8 tsp hot sauce
1/8 tsp garlic powder
1/2 tsp dry mustard
1 tsp chili powder
1 tsp paprika
1 tsp ground black pepper
1 piece per serving chicken (breast, thigh, or drumstick) (skin removed)

Mix all ingredients, except the chicken, in a blender and chill overnight.

Heat grill to medium heat (approx. 350°F).

Dip chicken pieces in barbecue sauce and place on grill. Turn frequently spreading the rest of the sauce on the chicken as it cooks.

Nutrition Facts

Serving size = 1/4 cup sauce

Servings = 8

.

Amount Per Serving

Calories 217 Calories from Fat 15
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 2%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 68mg 23%
Sodium 126mg 5%
Total Carbohydrates 21g 7%
    Dietary Fiber 0g 2%
    Sugars 18g  
Protein 28g  
Vitamin A 10% Vitamin C 13%
Calcium 3% Iron 8%
Vitamin K 2 mcg Potassium 482 mg
Magnesium 43 mg