8 Chicken breast halves or
-legs with thighs
Lemon-Pepper Barbecue Sauce:
1/4 c Onion; chopped
1 1/2 ts Vegetable oil
1 cl Garlic; crushed
8 oz Tomato sauce
1 tb Brown sugar
1 ts Dried basil
1 ts Dry mustard
1/4 ts Paprika
1/4 ts Coarse ground black pepper
1/8 ts Cayenne pepper
1/8 ts Ground allspice
1 Lemon; grated zest only
2 tb Lemon juice
1 tb Cider vinegar
Preheat oven to 350 degrees F. Strip skin from chicken and discard.
Trim off fat. Coat each piece of chicken with about 2 tablespoons
Lemon-Pepper Barbecue Sauce. Arrange in single layer in baking pan.
Bake 45 minutes to 1 hour, or until juices run clear when thickest
part is pierced.
Per serving (chicken breast): 171 calories, 27 g protein, 5 g carbs
4 g fat, 73 mg cholesterol, 235 mg sodium.
Per serving (chicken leg and attached thigh): 336 calories,
40 g protein, 7 g carbs, 16 g fat, 138 mg cholesterol,
476 mg sodium.
Lemon-Pepper Barbecue Sauce:
Use this as a basting sauce and/or marinade for skinless chicken
pieces or for lean pork roasts and chops.
In small heavy saucepan over medium heat, cook onion in oil until
softened, stirring often. Stir in garlic and cook a minute longer.
Stir in tomato sauce, brown sugar, basil, mustard, paprika, black
and cayenne peppers, allspice, lemon zest, lemon juice and vinegar.
Bring to a simmer over lowest heat setting and cook, covered,
15 minutes. Cool to room temperature for use right away, or
refrigerate in glass or plastic container for up to 2 weeks.
Makes 1 cup (Enough to cover 8 chicken pieces)
Per 2 tb serving: 29 calories, 1 g protein, 5 g carbs, 1 g fat,
0 cholesterol, 172 mg sodium.
Francis Price writing in the Oregonian's FOODday, 1/12/93.
