07-21-2009, 11:19 PM
Join Date: Jul 2008
Location: Sunny Southern California
Baked Barbecue Chicken (Phase 1)
Here's the Baked Barbecue Chicken Recipe from the Q & E Cookbook (page 206):
Prep Time: 10 minutes Cook Time: 25 minutes
Enjoy tangy barbecue any time of the year with this simple oven-baked dish. Serve it with Eggless Caesar Salad (page 110) or in Phase 2 or 3 with Moroccan Cabbage and Carrot Slaw (page 121).
4 (6-ounce0 boneless, skinnless chicken breasts
Heat oven to 350*F.
1 teaspoon extra-virgin olive oil
1/2 cup South Beach Barbecue Sauce (see recipe above)
Salt and freshly ground black pepper
Season chicken on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until browned, 2 minutes per side.
Place chicken, in a single layer, in an ovenproof baking dish and spoon sauce evenly over the top. Bake until chicken is cooked through and sauce is bubbling, 18 to 20 minutes.
Makes 4 servings
Nutrition at a Glance
Per serving: 200 calories, 3.5g fat, 5g saturated fat, 40g protein, 2g carbohydrate, 0g dietary fiber, 200mg sodium
"All of the things I really like to do are either immoral, illegal or fattening."