All American Barbecued Chicken

This recipe keeps all of the flavor of traditional barbecued chicken, with less than 30 percent of the calories from fat. The secret is removing the skin from the chicken breasts. You can buy skinless chicken breasts if you are willing to pay quite a bit more, but it's easy to pull off the skin yourself.

Ingredients:

1/2 cup fat-free low-sodium chicken broth
1 medium onion, finely chopped
2 garlic cloves, finely chopped
1 tablespoon dry mustrard
1/4 teaspoon celery seeds
1/4 teaspoon cayenne pepper
1 bay leaf, broken in half
1 cup bottled chili sauce
1 cup beer or ginger ale
2 tablespoons molasses
1 tablespoon cider vinegar
1 tablespoon Worcestershire sauce
Salt and pepper to taste
vegetable oil spray
8 chicken breast halves (2 to 2 1/2 pounds), fat and skin removed
2 teaspoons vegetable oil

In a medium saucepan, bring the broth, onion, and garlic to a simmer. Cover the pan and simmer over medium-low heat until the onion and garlic are softened, about 5 minutes. Stir in the mustard, celery seeds, cayenne, and bay leaf. Then add the chil sauce, beer, molasses, vinegar, and Worcestershire. Simmer over medium-low heat, uncovered, until slightly thickened, about 30 minutes. Discard the bay leaf. Season to taste with salt and pepper.

Prepare a medium-hot barbecue fire. Lightly oil the grill rack or coat with nonstick vegetable oil spray. Rub the chicken with the 2 teaspoons of oil, then season lightly with salt and pepper.

Grill the chicken, meat side down, for 3 minutes. Turn with a spatula and grill 3 minutes more. Brush chicken with sauce. Grill brushing and turning two or three times more, until the chicken is white throughout, 14 to 20 minutes. (The chicken should cook for 20 to 25 minutes total.)

Boil and remaining sauce for 3 minutes, then serve along side the chicken.

Yield: 8 servings

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All American Barbecued Chicken