Baked Barbecue Chicken

Prep time: 15 minutes
Cook time: 20 minutes

3	tablespoons vegetable oil
6	boneless, skinless chicken breasts
1 1/2	teaspoons coarse salt
1	teaspoon black pepper
1/2	yellow onion , chopped
1 1/2	teaspoon garlic, minced
1 1/2	cup ketchup
1 1/2	cup tomato sauce
1/3	cup maple syrup
3	tablespoons Dijon mustard
3	tablespoons Worcestershire sauce
1 1/2	teaspoon hot sauce

Preheat oven to 325 degrees

[1] Heat oil in skillet over medium heat. Sprinkle chicken with salt and pepper. Saute chicken in oil until browned on both sides. Remove chicken to a large casserole dish. Add onion to pan and saute until golden brown, about 5 minutes. Add garlic and cook for one more minute.

[2] Decrease heat to medium low. Slowly add ketchup, tomato sauce, maple syrup, mustard, Worcestershire and hot sauce, scraping bits up from bottom of pan. Simmer for 5 minutes. Pour over chicken in casserole dish. Bake for 20 minutes, until cooked through, basting twice during cooking time.

I am not a fan of cooking things in oil... my poor forearms!
The chicken was super moist, but I don't know if I'd go to the trouble of making this barbecue sauce again. Cristin said she really liked it, though.
I did not baste the chicken, since the sauce basically covered it in the casserole dish anyways.




per serving: 312 calories; 30 grams protein; 6 grams total fat; 2 grams fiber; 1 gram saturated fat; 38 grams carbohydrates; 68 mgs cholesterol; 2156 mgs sodium
6 weight watcher points