Baked Barbecue Chicken—Spicy Southern Style

Baked Barbecued Chicken—Spicy Southern Style

(Makes 6 servings)

• 5 tablespoons tomato paste
• 1 teaspoon ketchup
• 2 teaspoons honey
• 1 teaspoon molasses
• 1 teaspoon Worcestershire sauce
• 4 teaspoons white vinegar
• 3/4 teaspoon cayenne pepper
• 1/8 teaspoon black pepper
• 1/4 teaspoon onion powder
• 2 cloves garlic, minced
• 1/8 teaspoon ginger, grated
• 1 1/2 pounds chicken (breasts, drumsticks), skinless

Combine all ingredients except chicken in saucepan. Simmer for 15 minutes. Wash chicken and pat dry. Place on large platter and brush with half of sauce mixture. Cover with plastic wrap and marinate in refrigerator for 1 hour. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices. Turn oven to 350 F and add remaining sauce to chicken. Cover chicken with aluminum foil and bake for 30 minutes.

Nutrition Facts

Serving size: 1/2 breast or 2 small drumsticks
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 mg

Recipe from the National Heart, Lung, and Blood Institute.

Baked Barbecue Chicken—Spicy Southern Style The Saturday Evening Post

Zucchini Stir-Fry

Zucchini Stir-Fry

(Makes 5 servings)

• 1/2 pound zucchini, sliced
• 1/2 pound yellow squash, cut in pieces
• 1/2 pound broccoli florets
• 1/2 pound cauliflower florets
• 1/2 pound snow peas
• 1/2 cup sesame oil
• 1 tablespoon garlic
• 1/2 teaspoon ginger, freshly grated
• 1 pimiento, chopped and squeezed

Bring large pot of water to boil. Blanch each of first five ingredients separately for 1 minute. Drain each and place immediately in ice water. Heat oil in pan until hot. Add garlic and ginger and saute for 1 minute and 30 seconds. Add vegetables and toss ingredients until hot. Add chopped pimiento.

Nutrition Facts

Per serving: about 2 cups
Calories: 289
Fat: 22.9 g
Cholesterol: 0 mg
Sodium: 20 mg
Carbohydrate: 14.9 g
Protein: 5.6 g

Variations: Substitute carrots for snow peas, if desired. If including onions, add to pan with garlic and ginger. [Nutrition facts do not account for variations.]

This recipe is from The Saturday Evening Post Antioxidant Cookbook by Cory SerVaas, M.D. © 1995 The Saturday Evening Post Society. All rights reserved. To order a copy of this book, visit store.sepstore.org/cookbooks.html.

Zucchini Stir-Fry The Saturday Evening Post