Dr. Ian Smith's Old-School Barbecue Chicken
Four 6-ounce skinless, boneless chicken-breast halves
1⁄4 teaspoon salt
1⁄ 8 teaspoon pepper
1 cup all-purpose flour
1⁄4 cup extra-virgin olive oil
1⁄2 cup barbecue sauce
. Preheat the oven to 375 degrees F.
2. Lightly season the chicken breasts with the salt and pepper. Add the flour to a 1-gallon resealable plastic bag. Add the chicken and shake well until it is completely coated.
3. Heat the olive oil in a large skillet over high heat. Brown the chicken on each side, cooking about 2 to 3 minutes per side.
4. Transfer the chicken to a nonstick baking sheet. Blot the top of each breast dry. Baste with barbecue sauce.
5. Bake the chicken for 10 minutes, or until the sauce is thickened on the surface of the breasts. Nutritional information Per Serving: 460 cal., 18 g fat, 4 g sat. fat, 40 g carb., 28 g protein, 425 mg sodium, 16 g sugar, 1 g fiber.