Don’t barbecue plain chicken when you can spice it up with a simple, four-ingredient marinade.
cup red pepper sauce
teaspoons canola oil
teaspoon garlic powder
boneless skinless chicken breasts
cup blue cheese dressing
tablespoons crumbled blue cheese, if desired
tablespoon reduced-fat sour cream
medium stalks celery
In heavy-duty resealable food-storage plastic bag, stir pepper sauce, oil, garlic powder and salt. Add chicken, turning to coat with marinade; seal bag. Refrigerate at least 2 hours but no longer than 24 hours.
Heat gas or charcoal grill. Carefully brush grill rack with canola oil.
Remove chicken from bag. Place chicken on grill over medium-high heat. Cover grill; cook 10 to 12 minutes, turning after 5 minutes, until juice of chicken is clear when center of thickest part is cut (170°F).
Meanwhile, in small bowl, mix dressing, blue cheese and sour cream. Place grilled chicken on platter; serve with celery and dressing mixture.
Experiment with various brands of red pepper sauce to find your favorite. They differ in spiciness, sweetness, sourness and saltiness.
Try fat-free ranch dressing instead of the blue cheese dressing.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 3 1/2g,
- 3 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.