Friday, August 7, 2009

Barbecued Chicken With Grilled Onion

SOURCE: Richard Simmons NL

(For the unfamiliar, the Foodmover windows are the same as Diabetic Exchanges so the windows=your exchanges)

Barbequed Chicken With Grilled Onion
Serves 4
1 pound thin, boneless, skinless chicken cutlets
1 Tb minced garlic
4 Tb barbeque sauce
2 Tb fat-free Italian dressing
2 Tb lite soy sauce
1 large Spanish onion, sliced
2 ears of corn, cut in half
I Can`t Believe It`s Not Butter pump spray
1 bag salad greens
1 cup cherry tomatoes
fat-free dressing
Methods/steps
  1. Mix together garlic, barbeque sauce, fat-free Italian dressing, and soy sauce.
  2. Place chicken in zip lock bag with marinade mixture and refrigerate for several hours.
  3. Grill chicken and onion, until onions soften with grill marks on outside and chicken is cooked through.
  4. While chicken is cooking, boil corn, and mix cherry tomatoes with salad greens.
  5. Serve each person 1 piece of chicken and 1 ear of corn with butter spray and salad on the side.
Additional Tips:

This recipe works great with lean beef and pork as well. If you are on a reduced sodium diet, omit the soy sauce and reduce the barbeque sauce a little.

Nutritional Information:
213 Calories, 23.5 gm Protein, 26.4 gm Carbohydrate, 2.2 gm Fat, 49 mg Cholesterol, 832 mg Sodium

FoodMover windows to close:
3 Protein 1 Starch 1 ½ Vegetable ½ Fruit

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