BBQ is one of those foods that has always been a "forbidden" for me. I love the taste that BBQ sauce adds to meats, but I can't stop feeling guilty when I eat it because I have always believed it has sugar and is packed full of calories. It's true that when growing up I learned that plain is better, so I've avoided BBQ because I wanted to spend calories in other places without ever researching the true nutritional values for BBQ. It's one of those foods I've always just assumed were bad for you. I've also avoided coleslaw for the same reasons. I've never made them before, I've just "heard" they were bad for you. Baked beans? Forget about it... I'd sooner choose spaghetti for BBQ because I'm a sucker for pasta and I'd rather have fattening pasta rather than fattening BBQ. I'm glad I stumbled on this recipe because it's educated me as to deliciousness without too many calories and added variety to my diet by putting to rest my preconceived misconceptions about these kinds of foods.
The coleslaw part of the recipe is just step 1 and can be made up to 12 hours in advanced. The beans and chicken are made at about the same time. Be sure to be hungry, you won't feel like you are missing out on anything when you're finished eating.
Old Fashioned Texas Barbecued Chicken
GTLF: Grilling p 11
Serves 4, working time 20 minutes, total time 45 minutes
1/2 C plain non fat yogurt
2 tablespoons reduced fat mayonnaise
2 tablespoons cider vinegar
2 tsp. Dijon mustard
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 head cabbage, shredded
4 carrots, shredded
3 C no salt added tomato sauce
3 tablespoon firmly packed dark brown sugar
2 tablespoons grated fresh ginger
1 tablespoon red wine vinegar
2 cloves garlic, minced
two 15 oz. cans pinto beans, rinsed and drained.
4 whole chicken legs (about 2 pounds total) split and skinned
1. In a large bowl, combine the yogurt, mayonnaise, cider vinegar, mustard, salt, and pepper. Add the cabbage and carrots, tossing to combine. Cover the coleslaw and refrigerate until serving time.
2. Preheat the grill to a medium heat. When ready to cook, spray the rack, off the grill with non stick cooking spray.
3. In a small bowl, combine the tomato sacue, brown sugar, ginger, red wine vinegar, and garlic. Place 1 1/2 C of the tomato mixture in a medium saucepan, add the beans, and bring to a boil over medium heat. Cook until the beans are coated and the sauce is slightly thickened, about 15 minutes. Spoon the beans into a disposable foil pan and cover with foil.
4. Grill the chicken, covered, turning occasionally and basting with the remaining tomato sauce, for 20 minutes or until the chicken is cooked through. Meanwhile, place the beans on the side of the grill for 10 minutes, or until warmed through. Serve the chicken with the coleslaw and beans.
Nutritional Information: 9 g fat, 474 calories, 1.7 g sat. fat, 61 g carbohydrate, 40 g protein, 104 mg cholesterol, 957 mg sodium.
TIPS:
1. When making the beans, you'll want to cover them as they simmer because the liquid tends to pop and send out drops of liquid onto your cooking range. Also, I didn't have a disposable foil pan, so I used a cake pan that I lined with aluminum foil and covered with foil. This worked well for me and it made for easy clean up.
2. If you have enjoyed grilling inside the house because you have an awesome indoor electric grill like me, you might consider making this dish outside anyway. BBQ sauce is messy and will spit out as it cooks which can mean a messy floor and wall if you do it inside. Take this recipe outside if you'd appreciate an easier clean up.
3. GTLF explains that the coleslaw can be made up to 8 hours in advance to mature the flavors and allow the cabbage to become more tender.
4. You will find this meal to be very complete and filling. Be sure to be hungry when you sit down for this meal since you will feel very satisfied afterward.
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