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Lunch: Oven- Barbecued Chicken
Who doesn?t like barbecued chicken? A serving of this recipe will go great with a side of greens and some rice. The best part? This dish will only cost you $0.50 per serving.
This recipe includes superfoods such as:
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1/4 cup white vinegar
¼ cup water
1 tablespoon corn oil
1/2 cup ketchup
3 tablespoons Worcestershire sauce
2 tablespoons finely diced onion
2 tablespoons brown sugar (light or dark)
1/8 teaspoon garlic powder
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon coarse ground black pepper
4, 6-ounce boneless, skinless chicken breasts
Cooking spray
Instructions
Preheat oven to 350? F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.
Place chicken in a 9x13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.
Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).
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Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 150 kcal | ||
| Fat 4 g | ||
| Carbohydrate 9 g | ||
| Protein 19 g | ||
| Cholesterol 50 mg | ||
| Saturated Fat 0.5 g | ||
| Sodium 370 mg | ||
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