Here is a quick, healthy lunch idea!
First, marinate about 3-4 chicken breasts in 1/4 cup dressing for at least an hour.
Use an olive oil based dressing (Good Seasons or Paul Newman's are some ideas)
If you have a George Foreman Grill, preheat to medium high, then spray with cooking spray and place on grill for 15 minutes for thin cuts or 20 minutes for thicker
If you do not have a George Foreman you can either grill outside or sauté for about 20 minutes until cooked through.
Slice them up and add to salad or a sandwich or wrap or pita! Save the leftovers for tomorrow's lunch!
Remember the safe internal cooking temperature for chicken is 165 degrees.
Great Oven or Grill BBQ Chicken recipe
Don’t buy BBQ sauce from a jar! This is easy and SO much better!
Ida’s Barbecue Sauce
(from Cookin’ With Queen Ida 1990 Prima Publishing)
Make this bbq sauce- it is truly worth it! Makes 1 1/2 cups
¼ cup olive or vegetable oil
1 ½ cups chopped onion
4 tsp. minced fresh garlic (about 4 large cloves)
1 cup tomato sauce
1 cup water
¼ cup ketchup
1 tbsp. red wine vinegar
1 tbsp. brown sugar
¾ tsp. salt
¾ tsp. cayenne (or to taste)
½ tsp. dry mustard
¼ tsp. black pepper
1/8 tsp. nutmeg
Heat the oil in a saucepan (preferably stainless steel or
enamel-coated). Add onion and garlic and
cook over low heat, stirring occasionally, until softened (about 5
minutes). Blend in tomato sauce, the
water, ketchup, and vinegar. Continue
cooking slowly until mixture bubbles.
Add remaining ingredients and simmer 10-15 minutes, stirring frequently. Taste carefully and correct seasonings. Sauce may be used as is, or it may be strained
or pureed to form a smooth sauce, if preferred. (I made it as is)
Preheat oven to 350 degrees.
Then, get a 13 x 9 x 2 inch baking dish.
Spray with nonstick cooking spray.
Place 3-4 chicken breasts cut up in dish (feeds about 4 people). Spoon most of the sauce over them (save some
for basting). Cook for 1 hour and 15
minutes until chicken is tender. Periodically check on the chicken while cooking and add some BBQ sauce to baste. Serve
with potato or rice and vegetable and you are done!
What are some tips on making this meal work? While you are simmering the marinade, preheat
Or, you could make the BBQ sauce the day before and marinate
in advance. Any marination in advance
will always make the meat taste better. You could also put the chicken on the grill, then top it with the sauce and continue to cook and baste until cooked through. Enjoy!!!!