Tropical BBQ Chicken

The delicious, slightly spicy sauce will win you over 

• 12 Servings
• Prep: 15 min. Cook: 5 hours

15 300 315

Ingredients

• 6 chicken leg quarters, skin removed
• 3/4 cup ketchup
• 1/2 cup orange juice
• 1/4 cup packed brown sugar
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 4 teaspoons minced fresh parsley
• 2 teaspoons Worcestershire sauce
• 1 teaspoon garlic salt
• 1/2 teaspoon pepper
• 2 tablespoons plus 2 teaspoons cornstarch
• 1/4 cup water

Directions

• With a sharp knife, cut leg quarters at the joints. Place chicken in a 4-qt. slow cooker. In a small bowl, combine the ketchup, orange juice, brown sugar, vinegar, oil, parsley, Worcestershire sauce, garlic salt and pepper; pour over chicken.
• Cover and cook on low for 5-6 hours or until a meat thermometer reads 180°.
• Remove chicken to a serving platter; keep warm. Skim fat from cooking juices; transfer 2 cups to a small saucepan. Bring liquid to a boil. Combine cornstarch and water until smooth. Gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with chicken. Yield: 12 servings.

Nutrition Facts: 1 serving equals 

179 calories, 

9 g fat (2 g saturated fat), 

45 mg cholesterol, 

392 mg sodium, 

12 g carbohydrate, 

trace fiber, 

13 g protein.  

Diabetic Exchanges: 

2 lean meat, 

1 starch, 

1 fat.

BBQ PORK TENDERLOIN

BBQ Pork Tenderloin

Ingredients:

3/4 lb pork tenderloin

BBQ Sauce:
1 cup tomato sauce
3 T worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda

Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan. Top with BBQ sauce and serve.SAUCE: Combine all ingredients and cook over low heat for 10 min.

Serves 2 (1/2 the pork and 1/4 cup BBQ sauce each) 
4.8 NET carbs, 
230 Calories, 
6 fat,
37 protein, 
1.5 g fiber, 

WW points 5

ZERO CARB BBQ PULLED PORK

Ingredients

14oz fat free unsalted beef broth
3lb country style pork ribs (boneless)
18oz calorie- and carb-free barbecue sauce (such as Walden Farms)
12low carb hamburger buns (optional)

Cooking Instructions

1 Pour can of beef broth into slow cooker, and add boneless pork ribs. Cook on High heat for 4 hours, or until meat shreds easily.
2 Remove meat, and shred with two forks. (It will seem that it's not working right away, but it will.)
3 Preheat oven to 350 degrees F.
4 Transfer the shredded pork to a Dutch oven or iron skillet, and stir in barbeque sauce.
5 Bake in the preheated oven for 30 minutes, or until heated through. Serve on low carb hamburger buns (15g each) or on top of broiled portobello mushrooms or crispy lettuce leaves, such as romaine.

(NOTE: Nutrition Facts do not include carbs in hamburger buns.)

Servings Per Recipe: 1

• Calories 244.4
• Total Carbs 0 g
• Dietary Fiber 0 g
• Sugars 0 g
• Total Fat 15.2 g
• Saturated Fat 5.4 g
• Unsaturated Fat 9.8 g
• Potassium 410.4 mg
• Protein 25.1 g
• Sodium 395.2 mg
• Dietary Exchanges
• 1 Fat
• 3 1/2 Meat