It's that time of year! Get out your grills for a tasty and healthy dinner.

BBQ Chicken (8 servings)

3 Tablespoons cooking oil

1 large onion, chopped

2 cans (15 oz. each) tomato sauce

1 cup vinegar

2 chickens, quartered, skin removed

1/2 cup light molasses

1/4 cup Worcestershire, low sodium

1/3 cup packed brown sugar

3/4 teaspoon ground red pepper (cayenne)

1. In a 10 inch skillet, heat 2 tablespoons of oil over medium heat.
2. Add onion and cook until tender, about 10 minutes.
3. Stir in tomato sauce, vinegar, molasses, Worcestershire, brown sugar, and pepper.
4. Heat over high heat until boiling.
5. Reduce heat to medium-low and cook 45 minutes or until sauce thickens slightly.
6. Sauce can be stored in refrigerator for 2 weeks.
7. Reserve 1-1/2 cups sauce to serve with grilled chicken.
8. Lightly rub oil (1 tablespoon) on the chicken quarters.
9. Place chicken on grill over medium heat and cook 20 to 25 minutes, turning chicken once.
10. Generously brush chicken with some of the remaining BBQ sauce.
11. Cook 20 minutes longer, turning pieces often and brushing with sauce frequently.
12. Use a meat thermometer to check for doneness or until juices run clear when chicken is pierced with tip of knife.

NUTRITION FACTS (per serving)-calories 230~fat 6 g~calories from fat 50~sodium 600 mg~total carbohydrate 34 g~fiber 2 g

Questions? Contact Ann Oswalt, Community Worker - Food Stamp Nutrition Education Program at oswalt@uiuc.edu

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