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Grilled Chicken With Speedy BBQ Sauce

Prep: 15 minutes, Cook: 20 minutes.

Andrea's wine pick: All you need for zesty barbecue is an equally zesty, spicy red blend of grenache, syrah, and mourvédre. Look for Rosemount Estate Epicurean Collection GSM from Australia, $24.99.

Ingredients

  • 1 tablespoon olive oil
  • 1/2 finely chopped red onion
  • 1/2 green bell pepper, finely chopped
  • 1 1/2 cups barbecue sauce
  • 4 (5-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Preheat grill.

2. Warm the oil in a medium saucepan over medium-low heat. Add the onion and green pepper; cook 5 minutes, stirring, until softened. Stir in barbecue sauce. Cook for 3 minutes to warm through and blend flavors, stirring often.

3. Season chicken with salt and pepper. Combine the chicken and 1 cup of the sauce in a large zip-top plastic bag; flip to coat. Marinate in the refrigerator for 10 minutes or up to 2 hours.

4. Remove the chicken from the marinade; discard remaining marinade and bag. Place the chicken on an oiled grill over medium-hot coals; cook 12 minutes, turning once. Serve chicken with the remaining barbecue sauce.

Yield & Time

Makes 4 servings (serving size: 1 chicken breast with 1/4 cup sauce)

Nutritional Info

  • CALORIES 191
  • FAT 5g (sat 1g, mono 2g, poly 1g)
  • PROTEIN 29g
  • CARBOHYDRATE 5g
  • FIBER 1g
  • CHOLESTEROL 78mg
  • IRON 1mg
  • SODIUM 366mg
  • CALCIUM 22mg

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Health, JUNE 2006