Ingredients
Barbecue sauce
- 1 10 3/4-ounce (301 g) can tomato puree
- 1/2 onion, 3 ounces (90 g) chopped fine
- 3 tablespoons (45 ml) French style whole-grain mustard
- 3 tablespoons (45 ml) fresh lemon juice
- sugar substitute equivalent of 2 tablespoons sugar, or to taste
- 1 tablespoon (15 ml) Worcestershire sauce
- 1 to 2 tablespoons (15 to 30 ml) hot sauce (optional)
- 1/4 teaspoon (1.25 ml) ground allspice
- 1/4 teaspoon (1.25 ml) ground ginger
- 1/3 cup (160 ml) water
- freshly ground pepper
- 6 chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed
- olive oil cooking spray
Prepare the coals in the barbecue or light the grill.
Making the sauce: place the tomato puree in a deep sauce pan. Add onions and let it simmer slowly, covered, for 5 minutes. Uncover and add mustard, lemon juice, sugar substitute, worcestershire sauce, pepper sauce (if needed), allspice, ginger, and water. Let it simmer slowly for about 10 minutes until the sauce gets thickened. Add the pepper as desired. Makes about 2 cups of sauce that can be frozen/refrigerated for up to 4 days, or served warm immediately.
When you are ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife.
To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.
Per serving (with 2 tablespoons sauce): 170 calories (10% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 246 mg sodium
Diabetic exchanges: 4 very lean protein
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