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pumpkin seed recipe
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CHICKEN BBQ STYLE |
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Outdoor |
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1 C. diced red onions
1/4 C. tomato sauce
1 Tbsp. each Worcestershire sauce, red wine vinegar and molasses
2 tsp. each firmly packed brown sugar and Dijon-style mustard
1 tsp. each cornstarch and lemon juice
1 sm. garlic clove, sliced
1 bay leaf
Dash pepper
2 chicken cutlets (1/4 lb. each) |
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In 1 quart saucepan combine all ingredients except chicken, stirring to dissolve cornstarch. Cook over high heat, stirring constantly, until mixture comes to a boil. Reduce heat to low and let simmer, stirring occasionally, until mixture thickens slightly, about 1 minute. Remove and discard bay leaf. Transfer mixture to blender container and process on low speed until pureed. Arrange chicken on grill (or baking sheet); brush with half of the onion mixture and cook over hot coals (or in broiler), about 5 minutes. Turn chicken over; brush with remaining onion mixture and cook until chicken is cooked throughout, about 5 minutes longer. Each serving provides: 3 protein exchanges, 1 1/4 vegetable exchanges; 55 optional calories per serving; 227 calories; 28 g protein; 2 g fat; 24 g carbohydrate; 64 mg calcium; 496 mg sodium; 66 mg cholesterol; 1 g dietary fiber. |
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