Barbecue—a perennial American favorite—refers to a method or apparatus for cooking, or to the application of a marinade, spicy sauce, or dry rub to the meat, poultry, or seafood being prepared.

Either way, the results can be high or low in fat and calories, depending on the ingredients in the sauce or marinade and the primary food being prepared. The following recipes are low in fat and easy to prepare.

The Barbecued Chicken features homemade barbecue sauce that can be made spicier or less spicy, as you prefer. The Barbecue Chicken Pizza is easy and quick and perfect for a weekday dinner when paired with a green salad.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Barbecue Chicken Pizza

2 t. olive oil
1 c. sliced onion
1/2 c. thin green or red pepper strips
1 c. cooked chicken, cut into small cubes
1/2 c. bottled barbecue sauce
1 ready-made 12-inch-diameter thin pizza crust
1 c. shredded part-skim, low-moisture mozzarella cheese

Preheat oven to 450 degrees. Heat oil in a frying pan and add onion and pepper strips. Fry over medium heat until soft, adding a little water instead of more oil if onion and pepper start to burn.

Add chicken and barbecue sauce. Cook through, then remove from heat. Place ready-made crust on a cookie sheet. Spread chicken, onion, and pepper mix evenly on crust. Top with mozzarella. Bake for 10 minutes, watching carefully that cheese doesn’t brown too much. Cut into eight wedges.

Per Serving
Calories	176
Fat	6 gm
Calories from fat	31%
Cholesterol	68 mg
Sodium	240 mg
Carbohydrates	7 gm

Barbecued Chicken

3 lbs. chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 T. vinegar
3 T . Worcestershire sauce
2 T. brown sugar Ground black pepper, to taste
1 T . hot pepper flakes, to taste
1 T . chili powder, to taste
1 c. chicken stock, fat skimmed from top

Preheat oven to 350 degrees. Place chicken in 13-by-9-by-2-inch pan and arrange the sliced onion on top.

Mix together remaining ingredients and pour over chicken; bake for one hour. Baste chicken occasionally. Serves eight.

Source: NHLBI: Keep the Beat Heart Healthy Recipes

Per Serving
Calories	220
Fat	7 gm
Calories from fat	29%
Cholesterol	23 mg
Sodium	469 mg
Carbohydrates	26 gm

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