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Barbecued Chicken in Lettuce Wraps

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Spices that add taste to heart healthy Barbecued Chicken in Lettuce Wraps include ketchup, honey, molasses, Worcestershire sauce, vinegar, cayenne pepper, onion, ginger and garlic.

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Sunday, February 18, 2018

Ingredients:

5 Tbsp (3 oz) tomato paste

1 tsp ketchup

2 tsp honey

1 tsp molasses

1 tsp Worcestershire sauce

4 tsp white vinegar

3 /4 tsp cayenne pepper

1 /8 tsp black pepper

1 /4 tsp onion powder

2 cloves garlic, minced

1 /8 tsp ginger, grated

1 1 /2 lbs chicken (breasts, drumsticks), skinless

1 head of Romaine Lettuce

Preparation:

1. Combine all ingredients except chicken in saucepan. Simmer for 15 minutes. 2. Place chicken in pan and brush with 1 /2 of sauce mixture. 3. Cover, marinate in refrigerator for 1 hour. 4. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices. 5. Turn down oven to 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

2. Cool chicken pull from bone and shred add any extra sauce from pan to chicken. Wash and separate lettuce leaves, serve ¼ cup BBQ Chicken on lettuce leaves.

Yield: 6 servings

Nutrients:

Serving size: 1 /2 breast or 2 small drumsticks, 1/4 cup shredded chicken.

Each serving provides: Calories: 176 Total fat: 4 g Saturated fat: less than 1 g Cholesterol: 81 mg Sodium: 199 mg Total fiber: 1 g Protein: 27 g Carbohydrates: 7 g Potassium: 392 g.

Source: NIH Publication No. 05-5227 Originally Printed February 2003 Revised January 2005

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