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Grilled Chicken With Watermelon Barbecue Sauce
PREP TIME: 15 minutes
COOK TIME: 50 minutes
4 boneless, skinless chicken breast halves (5 ounces each) For sauce:
2 cups seedless watermelon, cubed
1 6-ounce can tomato paste
1/3 cup cider vinegar
1/3 cup brown sugar
1 tablespoon Worcestershire sauce
1 tablespoon molasses
1 tablespoon minced fresh garlic
1 tablespoon finely chopped onion
1/2 teaspoon salt
1/2 teaspoon minced fresh ginger
1 cup seedless watermelon, chopped
Purée watermelon in a blender. Place purée in a Dutch oven over medium heat and cook uncovered for 20 minutes, stirring occasionally. Mix in remaining ingredients (except for the cup of chopped watermelon) and simmer uncovered for 10 minutes. Stir in the chopped watermelon and cook for an additional 5 minutes.
Grill chicken for 5 minutes. Turn chicken and brush with barbecue sauce. Cook for 5 more minutes, then turn and brush with more sauce and cook an additional 5 minutes. Brush with remaining sauce. Serve with mashed sweet potatoes, if desired.
Nutritional information per serving (1 chicken breast and 1/2 cup sauce): 374 calories, 12% fat (5 g), 38% carbohydrate (36 g), 50% pro-tein (47 g), 2.5 g fiber, 3.7 mg iron, 74 mg calcium, 15 mcg folate, 19 mg vitamin C.
PREP TIME: 10 minutes
COOK TIME: None
1 cup seedless watermelon, cubed
1 cup frozen strawberries
1 kiwi, peeled and cubed
1/2 cup white grape juice
1/2 cup cold green tea, sweetened
1/2 cup ice cubes
Purée watermelon in a blender. Add remaining ingredients and blend well. Serve immediately.
Nutritional information per serving (10 ounces): 80 calories, 0 fat, 95% carbohydrate (19 g), 5% protein (1 g), 2 g fiber, 0.6 mg iron, 24 mg calcium, 17 mcg folate, 58 mg vitamin C.