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Delicious Oven Barbecued Chicken Recipe

Delicious Oven Barbecued Chicken Recipe

A friend made this moist chicken for us when we had our first child. I pared down the recipe to make it lower in fat and calories. It is now a family favorite, and even the kids ask for it. —Marge Wagner of Roselle, Illinois
TOTAL TIME: Prep: 20 min. Bake: 45 min. YIELD:6 servings

Ingredients

  • 6 bone-in chicken breast halves (8 ounces each)
  • 1/3 cup chopped onion
  • 3/4 cup ketchup
  • 1/2 cup water
  • 1/3 cup white vinegar
  • 3 tablespoons brown sugar
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon ground mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  • 1. In a nonstick skillet coated with cooking spray, brown chicken over medium heat. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
  • 2. Recoat skillet with cooking spray; cook onion over medium heat until tender. Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Pour over chicken.
  • 3. Bake, uncovered, at 350° for 45-55 minutes or until chicken juices run clear and a meat thermometer reads 170°. Yield: 6 servings.

Nutritional Facts

1 chicken breast half equals 241 calories, 4 g fat (1 g saturated fat), 90 mg cholesterol, 563 mg sodium, 17 g carbohydrate, 1 g fiber, 34 g protein. Diabetic Exchanges: 4 lean meat, 1 starch.