Low Fat Kansas BBQ Chicken

Low Fat Kansas BBQ Chicken

This low fat BBQ chicken is called "Kansas Style" (or, if you want to make it sound more refined: "Coq a la Kansas"). ;-)

I was looking for a low fat BBQ recipe other than your normal snaggers ("sausages") for our ANZAC day commemorations, and I came across this delicious American variation of our down under chicken BBQ.

The barbecue sauce in this recipe is quite exceptional. I even varied the recipe a bit, and made my own Kansas City Chicken BBQ Kebabs (by dicing the chicken and putting the chicken cubes in wooden skewers!).

What I loved about it was the fact that it took only a few minutes to prepare. Try it. You'll love it!


Ingredients:

2 tsps paprika

2 tsps crushed garlic

2 tsps chilli powder

1 tsp salt

Ground pepper to taste

1 1/2 kg chicken breast (skinned)

1 cup ketchup

5 tsps molasses

1 Tbs dark brown sugar

1 1/2 Worcestershire sauce (try saying that quickly after having a couple of beers!)

1 1/4 tsp dry mustard

Nutritional Information:

Serves 6

Fat: 6 g

Cal: 226

KJ: 949

WW: 5 Points


This is what you do:

Cover the grill rack with foil, and spray cannola oil. Then, put the rack about 8 inches (20 cms) away from the heat source.

Mix the paprika, 1 tsp of crushed garlic, 2 tsps of chilli powder, salt and pepper in a bowl.

Dice the chicken and toss into the spices mix. Let the chicken stand for about 15 minutes.

In the meantime, mix the ketchup, molasses, brown sugar, Worcestershire sauce, mustard and the ret of the garlic and chilli powder.

Skew the chicken cubes into the kebab/wooden skewers. (Tip: you should soak the wooden skewers in water for about 1 hour before using them. That way they won't burn when grilling the chicken.).

Barbecue the chicken in the grill for about 20 minutes. Turn over and broil for another 20 minutes.

Brush the chicken with the sauce and broil for another 10 minutes. Remove from the grill, and serve with your favourite salad (I love having it with low fat coleslow).

Source: Best of Weigth Watchers Magazine


Find more deliciuos Weight Watchers' BBQ (and other) Recipes in Weight Watchers Take-Out Tonight! : 150+ Restaurant Favorites to Make at Home--All 8 POINTS or Less.


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