Recipes for the South Beach Diet or Other Good Carb Diets

4 boneless skinless chicken breasts
2/3 cup low-sugar chili sauce
1/4 cup red-wine vinegar
1/4 cup water
3 tablespoons finely chopped yellow onion
3 tablespoons Worcestershire sauce
1 tablespoon canola oil
2 teaspoons dry mustard
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon hot pepper sauce

Preheat oven to 350. Spray a 13×19-inch baking pan with cooking spray. To prepare sauce, in a small saucepan, combine chili sauce, vinegar, water, onion, Worcestershire sauce, oil, mustard, salt, pepper, and hot pepper sauce. Bring mixture to a boil over medium heat. Reduce heat to low; simmer for 10 minutes.

Place chicken in prepared pan. Brush half of sauce over chicken. Bake, uncovered, until no longer pink and juices run clear when meat is pierced with tip of knife, about 45 minutes. Brush with remaining sauce every 15 minutes. Serve immediately.

Serves 4

Filed under: Poultry, Main Dishes, Phase 1