We checked out some recipes advocated as healthy by the government in various booklets and Web sites. We wanted to see if flavor was sacrificed to make the recipes healthy.
For this one, cayenne pepper gave the sauce some heat, and despite the honey and molasses, it wasn't overly sweet. We thought this tasted very good, but there wasn't enough meat for 6 traditional servings, so we've changed it to use boneless chicken pieces and adjusted the cooking time. Even so, this recipe yields 3-ounce portions of cooked chicken, which meets the government standard but might seem skimpy.
- 5 tablespoons tomato paste
- 1 tablespoon ketchup
- 2 teaspoons honey
- 1 teaspoon molasses
- 1 teaspoon Worcestershire sauce
- 4 teaspoons white vinegar
- 3/4 teaspoon cayenne pepper
- 1/8 teaspoon freshly ground black pepper
- 1/4 teaspoon onion powder
- 2 cloves garlic, minced
- 1/8 teaspoon grated ginger root
- 1 1/2 pounds boneless, skinless chicken thighs and breasts
In a small pan over medium-low heat, combine all ingredients except the chicken and cook for 15 minutes. Remove from heat and let cool.
Wash chicken pieces and pat dry with paper towels. Place the chicken on a large platter and coat evenly with half the sauce. Cover with plastic wrap and refrigerate for 1 hour.
Preheat broiler. Line a broiler pan with aluminum foil and place the chicken on the pan. Broil 4 to 5 minutes on each side.
Reduce the oven heat to 350 degrees and spoon the remaining sauce over the chicken. Cover and continue baking for 10 minutes. Remove thighs; bake breasts 10 more minutes. Serve hot or cold.
Adapted from "Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute."
Tested by John Allen.
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