Stephen Ceideburg 8 Chicken breast halves or
-legs with thighs Lemon-Pepper Barbecue Sauce: 1/4 c Chopped onion
1 1/2 ts Vegetable oil
1 Clove garlic, crushed
8 oz Tomato sauce
1 tb Brown sugar
1 t Dried basil
1 t 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. 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 grams protein, 5 grams carbohydrate, 4 grams fat, 73 milligrams cholesterol, 235 milligrams sodium. Per serving (chicken leg and attached thigh): 336 calories, 40 grams protein, 7 grams carbohydrate, 16 grams fat, 138 milligrams cholesterol, 476 milligrams sodium. LEMON-PEPPER BARBECUE SAUCE Makes 1 cup (Enough to cover 8 chicken pieces) Use this as a basting sauce and/or marinade for skinless chicken pieces or for lean pork roasts and chops. Lemon Pepper Barbecue Sauce 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.
Per 2-tablespoon serving: 29 calories, 1 gram protein, 5 gram carbohydrate, 1 grams fat, 0 cholesterol, 172
milligrams sodium. Francis Price writing in the Oregonian’s FOODday, 1/12/93.
Posted by Stephen Ceideburg