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BBQ Chicken Thighs

Ingredients

  • 1/4 cup All-purpose flour
  • 1 tsp. Mrs. Dash “extra spicy” herb seasoning
  • 4 skinless chicken thighs
  • 2 tsp. melted margarine
  • cooking spray
  • BBQ Sauce:
  • 2 tsp. chopped onion
  • 1 clove chopped garlic
  • 2 tbsp. ketchup
  • 2 tbsp. lemon juice
  • 2 tbsp. Worcestershire sauce
  • 1 tbsp. packed brown sugar
  • 1 tbsp. spicy brown mustard
  • 2 tbsp. water

Key Nutritional Value

Protein 15g

Carbohydrate 13g

Fat 8g

Cholesterol 49mg

Sodium 94mg

Potassium 210mg

Phosphorus 111mg

Directions

    • Combine flour and Mrs. Dash herb seasoning in a paper bag. Add chicken thighs and shake to coat.
    • Place chicken thighs on grill and drizzle with margarine. Broil 3-4 inches from heat until almost done.
    • Make the BBQ sauce and pour over chicken (after about 25 minutes) and continue grilling until done.

    BBQ sauce preparation (prepare in advance):

    Spray non-stick pan with cooking spray and saute’ the onion and garlic.  Remove from heat and stir in remaining ingredients. Return pan to heat and bring mixture to a boil.  Lower heat and simmer for 3 minutes.  Stir frequently to prevent sticking.