Become a digitalPLUS subscriber. 99¢ for 4 weeks.

Dean Brothers BBQ Chicken in a new light


We're takin' it to the grill! My boys have a downright delicious BBQ chicken recipe, but
I'm gonna lighten it up just a little bit. I use lean chicken breast meat, and opt for a lowsodium
ketchup. This really helps cut down the calories, fat, and sodium.

The Deen Bros. BBQ Chicken in a new light
Adapted from Paula’s original The Deen Bros. BBQ Chicken recipe

Makes: 4 servings
Prep Time: 5 minutes
Cook Time: 30-35 minutes
Difficulty: Easy

1/2 cup low-sodium ketchup
1/4 cup packed dark brown sugar
2 tablespoons orange juice
1 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard powder
1/4 teaspoon cayenne pepper
1/4 teaspoon liquid smoke
2 (1-pound) bone-in chicken breasts, cut crosswise in half

Preheat the grill to medium-low or prepare a medium-low fire (or preheat the oven to

Whisk together ketchup, brown sugar, orange juice, Worcestershire, dry mustard,
cayenne, and liquid smoke in a small bowl.

To grill the chicken: Spray the grill rack with cooking spray. Place chicken on the rack
and grill, turning occasionally, 15 minutes. Baste chicken with the sauce and continue
cooking, turning and basting as needed, until the chicken is nicely glazed and cooked
through, 10 – 15 minutes longer. Remove the skin before eating.

To bake the chicken: Line a medium baking pan with foil and lightly spray with cooking
spray. Place chicken in the pan and pour the sauce over the chicken. Cover loosely
with foil and bake for 15 minutes. Remove the foil and cook, basting the chicken with
the sauce occasionally, until the chicken is nicely glazed and cooked through, 15 – 20
minutes longer. Remove the skin before eating.

Per serving (1 piece): 260 calories, 4 g fat (1 g saturated, 0 g trans), 90 mg cholesterol,
105 mg sodium, 22 g carbohydrate, 0 g fiber, 34 g protein.   Making it lighter
• Used lean bone-in chicken breast instead of whole chicken and removed the
skin before eating to save saturated fat and calories (and keep portion size
moderate and consistent).
• Swapped low-sodium ketchup for regular ketchup, cutting sodium

What’s the difference?

The Deen Bros. BBQ Chicken in a new light cuts out 710 calories, 56 g fat (16 g
saturated fat), 210 mg cholesterol, and 865 mg sodium from the original. Material reviewed by Diabetes Care and Education, a dietetic
practice group of the Academy of Nutrition and Dietetics

A good balance of the right foods, along with regular exercise and your prescribed
medications, can help you feel better and stay healthier. As with any meal, remember to
pay attention to portion size and enjoy every dish as part of your overall meal plan. You
may need more or less carbohydrates each day depending on how you manage your
diabetes. Work with your health care team to determine a meal plan that works for you.

Diabetes in a New Light

Copyright © 2014, The Baltimore Sun