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Boneless; skinless chicken breast halves (4 ounces each)
INSTRUCTIONS
by Prevention Magazine, http://www.healthyideas.com
Before After Calories 317 159 Fat (g.) 10 2 % Calories from Fat 28% 11%
Cholesterol (mg.) 69 46
In a small saucepan, combine the apple juice concentrate, ketchup, brown
sugar, vinegar, thyme and hot- pepper sauce. Cook, stirring, over medium
heat until the sugar completely dissolves. Remove from the heat and cool to
room temperature. Place the chicken in a single layer in a 13-by-9-inch
baking pan. Pour about half of the cooled ketchup mixture over the chicken,
turning once to coat both sides. Cover and refrigerate both the chicken and
the remaining ketchup mixture for 4 to 24 hours. Coat a grill rack with
nonstick spray. Then light the grill according the manufacturer's
directions. Check the temperature for grilling; the temperature should be
medium-hot (see the Test Kitchen Tip below). Place the rack on the grill.
Remove the chicken from the ketchup mixture; discard whatever ketchup
mixture remains in the baking pan. Coat the chicken pieces with nonstick
spray and brush them with some of the remaining ketchup mixture. Place the
chicken on the rack and grill, uncovered, for 8 minutes. Turn the chicken
over and brush with the remaining ketchup mixture. Grill for 7 to 10
minutes, or until the chicken is tender and cooked through. Discard any
remaining ketchup mixture.
TEST KITCHEN TIP: When grilling, here's how to test the temperature of the
coals: Place your hand 4 inches over the heat source. Count the number of
seconds that the palm of your hand can withstand the heat before you have
to remove your hand. For a hot temperature, that should be 2 seconds. For a
medium-hot temperature, it should be 3 seconds. Medium heat would be 4
seconds, and low would be 5 seconds.
To broil the chicken instead of grilling it, coat the rack of a broiling
pan with nonstick spray. Remove the chicken from the ketchup mixture;
discard whatever ketchup mixture remains in the baking pan. Coat the
chicken pieces with nonstick spray and brush them with some of the
remaining ketchup mixture. Place the chicken on the rack. Broil 4 inches
from the heat for 5 minutes. Turn the chicken over and brush again with the
remaining ketchup mixture. Broil for 4 to 6 minutes, or until the chicken
is tender and cooked through. Discard any remaining ketchup mixture.
Makes 6 servings. Posted to Digest eat-lf.v097.n184 by "Tina D. Bell"
<tdbell@altair.csustan.edu> on Jul 20, 1997
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