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Try Chicken Basted With Tangy Sauce

Charlotte Balcomb Lane Knight-Ridder/Tribune

Honey Mustard Grilled Chicken is a delicious variation on barbecued chicken, basted with a tangy, low-fat, golden sauce instead of the usual ketchup-based kind.

The sauce has a pungent, attention-grabbing flavor from plenty of mustard, balanced by the sweet taste of honey. A couple of tablespoons of fat-free mayonnaise gives the sauce a creamy consistency and helps it cling to the chicken during cooking.

Honey Mustard Grilled Chicken contains just five ingredients, including the chicken, and can be mixed in a matter of minutes. The whole dish contains slightly more than 4 grams of fat (13 percent of calories from fat) and can be doubled or tripled to feed a crowd. Kids and adults alike love the flavor.

A word of caution: The honey in the sauce can burn quickly if cooked over high heat. To prevent burning, cook the chicken over low heat, or gray coals if you are using charcoal.

If the weather doesn’t cooperate, you can also dip the chicken in the sauce and bake it in a 350-degree oven for 25 to 30 minutes.

Honey Mustard Grilled Chicken

4 (5-ounce) skinless, boneless chicken breasts, trimmed of all visible fat

1/3 cup Dijon-style mustard

3 tablespoons honey

2 tablespoons fat-free mayonnaise

1 teaspoon steak sauce

Wash the chicken breasts under cold running water and pat dry with paper towels.

In a large bowl, combine the mustard, honey, fat-free mayonnaise and steak sauce. Stir well to blend. Pour half of the honey mustard sauce into a microwave-safe dish and set aside.

Dip the chicken breasts into the remaining sauce and roll to coat completely. Cook over low heat on a barbecue grill, approximately 9 minutes per side, or until cooked through. Baste occasionally with excess sauce and watch carefully to prevent the chicken from burning.

When chicken is cooked, heat reserved sauce for 1 to 1-1/2 minutes in a microwave oven. Serve on the side with the chicken.

Yield: 4 servings.

Nutrition information per serving: 291 calories, 4.3 grams fat (13 percent fat calories), 45 grams protein, 18 grams carbohydrate, 109 milligrams cholesterol, 685 milligrams sodium.

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