To flatten the chicken, simply remove the "filets" or tender strips on the underside of the breast (Freeze the filets for stirfries or chicken fingers). Place the remaining large piece of chicken between two pieces of waxed paper or parchment paper and pound until the chicken is about 1/2 inch 1 cm thick. The chicken will have a wonderful barbecued taste, but it will also cook very quickly without drying out or burning.
Makes 4 servings
1/4 cup ketchup (50 mL)
2 tbsp cider vinegar or rice vinigar (25 mL)
2 tbsp brown sugar (25 mL)
1 tbsp Dijon mustard (15 mL)
1 tbsp Worcestershire sauce (15 mL)
1/2 tsp ground cumin or chili powder (5 mL)
4 boneless skinless single chicken breasts, flattened (4oz/125g each)
1. In a large bowl, combine Ketchup, vinegar, brown sugar, mustard, Worcestershire and cumin
2. Add chicken, stir to coat with sauce and marinate for 30 minutes or up to overnight in refrigerator
3. Grill chicken for 3 to 5 minutes per side, or just until cooked through (chicken can also be cooked in non-stick or lightly oiled skillet)
PER SERVING
calories - 148
grams carbohydrate - 6
grams Fibre - trace
Grams total fat - 2
Grams saturated fat - trace
Grams Protein - 26
mg cholesterol - 70
mg sodium -211
mg potassium - 280
(mg - stands for milligram)
Canadian cook book - therefore has both imperial and metric measurements (ML = mililetre Mg = miligram g=gram)
