Sunday, August 27, 2006

Healthy Barbeque Chicken

Barbeque chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion,thinly sliced
3 tbsp vinegar
3 tbsp Worcestershire sauce
2 tbsp brown sugar
to taste black pepper
1 tbsp hot pepper flakes
1 tbsp chili powder
1 c chicken stock or broth, fat skimmed from top.

Place chicken in 13- by 9- by 2 inch pan. Arrange onions over top. Mix together vinegar, Worchestershir sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. Pour mixture over chicken and bake at 350 F for 1 hour or until done. While cooking, baste occasionally.

Calories: 176
Total Fat: 6 g
Saturated fat: 2g
Cholesterol: 68 mg
Sodium: 240 mg
Total fiber: 1g
Protein: 24 g
Carbohydrates: 7g
Potassium: 360 mg