Dr. Ian Smith's Recipe from 'Shred Diet' Cookbook

OLD-SCHOOL BARBECUE CHICKEN

I have always loved barbecue chicken. It brings back some of my favorite childhood memories of sitting in Aunt Chris's backyard watching the adults make quick work over the brick-encased grill. I offer this recipe to you because it is not only ridiculously tasty, but it develops maximum flavors with few ingredients. The trick is to use the barbecue sauce without letting it burn. A big problem when grilling chicken with barbecue sauce is that the sugar in the sauce tends to caramelize and quickly burns-leading to a less-than-perfect flavor and unhealthy char. By baking the chicken, as in this recipe, the sauce turns into a wonderful glaze on the meat.

SERVES 4
Four 6-ounce skinless, boneless chicken-breast halves
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup all-purpose flour
1/4 cup extra-virgin olive oil 1/2 cup barbecue sauce

1.            Preheat the oven to 375 degrees F.
2.            Lightly season the chicken breasts with the salt and pepper. Add the flour to a 1-gallon resealable plastic bag. Add the chicken and shake well until it is completely coated.
3.            Heat the olive oil in a large skillet over high heat. Brown the chicken on each side, cooking about 2 to 3 minutes per side.
4.            Transfer the chicken to a nonstick baking sheet. Blot the top of each breast dry. Baste with barbecue sauce.
5.            Bake the chicken for 10 minutes, or until the sauce is thickened on the surface of the breasts.

Nutritional information Per Serving: 460 cal., 18 g fat, 4 g sat. fat, 40 g carb., 28 g protein, 425 mg sodium, 16 g sugar, 1 g fiber.

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