Dutch Oven Diabetic Meals
Barbecue Sauce 1 - 10 3/4-ounce can tomato puree 1/2 onion, 3 ounces chopped fine 3 tablespoons French style whole-grain mustard 3 tablespoons fresh lemon juice sugar substitute equivalent of 2 tablespoons sugar, or to taste 1 tablespoon Worcestershire sauce 1 to 2 tablespoons hot sauce (optional) 1/4 teaspoon ground allspice 1/4 teaspoon ground ginger 1/3 cup water freshly ground pepper 6 chicken breasts, 6 ounces (each) bone in or out, fat and skin removed olive oil cooking spray Makes 6 servings Directions: 1. Prepare the coals in the barbecue or light the grill. 2. To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately. 3. When 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. 4. 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 Donna's Version: In your 12" regular dutch oven mix all the Barbecue Sauce according to the instructions above and then when you have that all done put in your chicken breasts. Cover with the sauce and bake until done. You will need 15 briquetts on the top and 10 on the bottom of your dutch oven. Wait for the smell or when you see steam coming out from under the lid you are ready to serve.
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