Going FOWL - Day 2

For dinner last night Heather and I tried another recipe that I adapted from a Clean Eating magazine recipe.  This was in their April/May 2011 issue and was titled Sweet Tomato BBQ Chicken with Slaw and Grilled Bread. 

Ingredients

Boneless Skinless Chicken Breast (1 person)

For Sauce
1/4 Tomato paste
3 TBSP Balsamic Vinegar
2 TBSP Maple Syrup (I use pure syrup)
2 TBSP Dijon Mustard
1 TSP Worcestershire sauce
1 clove garlic
1 TSP onion powder
Salt, Pepper and Red pepper flake to taste
2 TSP Extra Virgin Olive Oil

To make the sauce, whisk 1/2 cup of water with Tomato Sauce in small saucepan.  Begin bringing this to a boil while whisking in remaining ingredients except for Olive Oil.  Once boiling allow sauce to cook on Med heat for 5 minutes.  Remove from heat, stir in Olive Oil and then divide between 2 small bowls and refrigerate until completely cool.

For Slaw

3 Cups coleslaw with carrots
1 Cucumber peeled, seeded and diced
1 bell pepper diced, (color not important, although yellow or orange add great color.)
2 TBSP apple cider vinegar
1 TBSP Safflower Oil
1 TSP Honey
Salt, Pepper and Red Pepper Flakes to taste

Easy to prepare.  Combine all ingredients and refrigerate for at least 30 minutes.  (I used Cucumber and Orange Pepper because those were veggies I had in my fridge and needed to use.  I bet it would work with other fresh veggies too.)

For Bread

Whole Grain Baguette cut into slices
Olive Oil Cooking Spray
2 clove garlic cut in half
2 TSP EVOO
Dried Oregano

To prepare bread, heat grill or grill pan to medium high.  Lightly spray both sides of bread with cooking spray and grill both sides until golden brown.  Grill marks should be noticeable.  Remove bread from grill, rub with garlic cloves, brush with olive oil and sprinkle dried oregano on top.

To prepare Chicken

Salt and pepper chicken and place on preheated grill or grill pan for 3 minutes on side one.  Flip and top side 1 with BBQ sauce.  Cook 3 minutes and then flip again, topping side 2 with sauce.  Cook 2 minutes, flip again and add another layer of sauce to side 1.  Flip again, add sauce to side two and cook for an additional 2 minutes.  After this cook chicken until completely cooked or until internal temperature reaches 165-170 degrees.  Serve Chicken, Slaw and Bread together.
Picture:

Thoughts:  This meal was ok.  I think Heather and I enjoyed the Slaw and Bread more than we did the chicken.  Depending on how spicy you like your food will determine how much Red Pepper Flake you put in both the sauce and slaw.  The idea to split the BBQ into two containers was a good one because chances are you will have more than enough and having leftover homemade BBQ sauce can never be a bad thing.  Overall I give this a 6 out of 10.