Wednesday, September 24, 2008

Lip Smackin' Bar-B-Q Chicken Bake

I found this delicious looking recipe over at Betty Crocker and I can't wait to try it! It's a Heart Smart recipe, which is great for those with PCOS.

Lip Smackin' Bar-B-Q Chicken Bake

Bisquick Heart Smart® recipe! Chicken breasts make a lip-smackin’ barbecue flavored dinner bake.

Prep Time:20 min
Start to Finish:50 min
Makes:6 servings

2/3 cup Bisquick Heart Smart® mix
2 tablespoons water
1 egg
1 1/2 cups shredded reduced-fat Cheddar cheese (6 oz)
2 teaspoons vegetable oil
3 boneless skinless chicken breasts, cut into 1/2-inch pieces
3/4 cup barbecue sauce

1. Heat oven to 400°F. Spray 9-inch pie pan or 9-inch square baking dish with cooking spray.
2. In small bowl, stir together Bisquick® mix, water and egg. Spread in bottom of pan; sprinkle with 1 1/4 cups of the cheese. In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil, stirring occasionally, until outsides turn white; drain. Stir in barbecue sauce; heat just until hot. Spoon over batter in pan to within 1/2 inch of edge.
3. Bake 22 to 25 minutes or until edge is dark golden brown. Sprinkle with remaining 1/4 cup cheese. Bake 1 to 3 minutes longer or until cheese melts; loosen from side of pan.
High Altitude (3500-6500 ft): No change.

Nutrition Information

1 Serving: Calories 240 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 760mg; Total Carbohydrate 23g (Dietary Fiber 0g, Sugars 12g); Protein 22g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 30%; Iron 10% Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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