Tuesday, August 16, 2011
Today's recipe is a bit of a departure. It's not a totally skinny recipe, but not too bad and you have to splurge sometimes. I take a good sized, meaty chicken breast. I dry it with paper towels and place in an oven safe casserole dish. Buy a large chicken breast that is whole - don't but the ones that have been split. You want a thick breast that will keep in the juices.
Here are the good parts - I leave the skin on, apply sea salt and then cover with barbecue sauce. We're talking a good, heaping 4 tablespoons of the sauce. You want a thick layer because this will act as a seal to lock in the juices. Now for the good news: the barbecue sauce in a bottle has zero fat and 60 calories per serving. (A serving is 2 tablespoons.) I roast at 375 degrees for 45 minutes. The thick layer of barbecue sauce keeps the chicken really moist. I place in the oven and set the timer for 25 minutes. At 25 minutes I place the vegetables for roasting in the same oven and cook for an additional 20 minutes.
When finished and resting I put the winter squash in the microwave and cook for about 3 minutes. The squash and brussell sprouts, tomato, garlic and lemon are all fat free. So, the worst offense here is the skin on the chicken.
1 whole chicken breast
4 - 6 tablespoons barbecue sauce
2 teaspoons coarse sea salt
1/2 package frozen winter squash
(See prior posts for roasted vegetable recipe)
Dry the chicken breast with a paper towel.
Cover with the sea salt
Apply a generous layer of the barbecue sauce
Place in a pre-heated 375 degree oven
Roast for 25 minutes
Add the pan with the vegetables for roasting and cook another 20 minutes
Let rest and microwave winter squash for 3 minutes