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Spicy Southern Barbecued Chicken Recipe

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

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 C chicken stock or broth, skim fat from top

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




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Ray Burton is a 15 year veteran weight loss coach who specializes in helping busy moms and parents maximize their results.