Fri, Sep-08-06, 04:55
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Plan: Muscle Centric
Stats: 238/153/160
BF:
Progress: 109%
Location: UK
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Baked Barbecue Chicken with South Beach Barbecue Sauce
This recipe is featured in the Have a Taste! 10 Delicious South Beach Diet™ Quick & Easy Recipes! feature on the South Beach Diet Website
Quote:
Baked Barbecue Chicken
Phase I
Prep time: 10 minutes
Cook time: 25 minutes
4 servings
Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon extra-virgin olive oil
1⁄2 cup South Beach Barbecue Sauce
Salt and freshly ground black pepper
Instructions
Heat oven to 350°F.
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.
Nutritional Information:
200 calories
3.5 g fat
.5 g saturated fat
40 g protein
2 g carbohydrate
0 g dietary fiber
290 mg sodium
http://www.southbeachdiet.com/publi...bbq_chicken.asp
South Beach Barbecue Sauce
Phase I
Prep time: 10 minutes
4 Servings
Ingredients
1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon garlic powder
Instructions
Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container.
Refrigerate until ready to use.
Nutritional Information:
25 calories
0 g fat
0 g saturated fat
1 g protein
5 g carbohydrate
1 g dietary fiber
0 mg cholesterol
380 mg sodium
http://www.southbeachdiet.com/publi...e_bbq_sauce.asp
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