Recipes
Maple Glazed Barbecued Chicken
& Cajun Spiced Mashed Sweet Potatoes
Serves 6
Chicken:
Ingredients:
- 1 onion, roughly chopped
- 1 cup low carb ketchup (Heinz makes a good one)
- 1/4 cup Worcestershire sauce
- 1 teaspoon Dijon mustard
- 1 teaspoon hot sauce
- 1/2 cup cider vinegar
- 1/4 cup honey or stevia equivalent
- 6 boneless, skinless chicken breasts, about 4 to 6 ounces each
Directions:
- To make the barbecue sauce, place all of the ingredients except the chicken in a blender or food processor. Blend until thoroughly combined. Marinate the chicken in half of the sauce while you preheat the grill to medium-high. Remove the chicken from the marinade and place it on the hot grill. Brush the chicken occasionally with the remaining half of the sauce. (Discard the excess sauce that the raw chicken was marinating in.) Grill the chicken for about 4 to 6 minutes on each side, until it is cooked through. *You can also bake the chicken in the oven at 350 degrees for 25-30 minutes
Cajun-Spiced Mashed Sweet Potatoes:
Ingredients:
- 3 large sweet potatoes, peeled and cut into 2" pieces
- juice of 2 limes
- 1/4 cup milk or soymilk
- 1/4 cup water
- Cajun seasoning to taste
- salt to taste
Directions:
- Place the sweet potatoes in a pot and cover with cold water. Bring the potatoes to a boil over high heat. Reduce the heat and simmer about 20 to 30 minutes, until the potatoes are done. Check for doneness by piercing with a fork; there should be no resistance. Drain well. Mash the sweet potatoes with a potato masher or fork, or use a food mill. Add the lime juice and stir well. Add the milk and water then stir. Add Cajun seasoning, to taste.
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