Posted in Grilling, Poultry, Sauces, Side Dishes, Vegetables

Memorial Day Weekend BBQ – Part II

These recipes offer a delicious BBQ menu while keeping your management goals in check.  I have cooked these two recipes for friends before and know that they are worthy of compliments.  The baked beans can be assembled the day before and just baked in the oven the morning of your BBQ blowout.  The chicken marinates overnight so the only thing you need to do on party day is heat up the grill and watch them cook while enjoying great conversation with your friends.

Enjoy the BBQ!!

Sorry that there are no pictures, my camera ran out of battery…

BBQ Chicken Breasts

Serves 4

Prep time: 5 minutes + 1 hour to overnight marinating

Cook time: 15 minutes

Estimated values per serving:

Calories = 240                                              Fat = 2 grams


1 cup ketchup

2 tablespoons Worcestershire sauce

7 dashes Chipotle Tabasco sauce

2 tablespoons brown sugar

½ teaspoon liquid smoke

1 teaspoon instant coffee granules

1 teaspoon chili powder

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon pepper

4 skinless chicken breasts with bone


  1. In a large bowl combine ketchup, Worcestershire sauce, Tabasco sauce, brown sugar, liquid smoke, coffee, chili powder, onion powder, garlic powder and pepper. 
  2. Add chicken breast and let marinate for at least an hour or overnight. 
  3. Heat outdoor grill to 425o and add chicken. 
  4. Cook chicken for about 7 minutes on each side or until done.

NOTE: If you’d like to serve the left over BBQ marinade sauce on the side, heat in a small pot and bring to boiling before serving it on the side.

BBQ Baked Beans

Serves 6

Prep time: 5 minutes

Cook time: 2 hours

Estimated values per serving:

Calories = 210                                              Fat = 1 gram

Pre heat oven 350o


1 large can (28 ounces) can of 98% fat free baked beans

2 tablespoons molasses

1 tablespoon honey

¼ cup brown sugar

1 tablespoon Dijon mustard

½ teaspoon chipotle Tabasco sauce

1 small onion finely chopped

1 ounce bourbon

¼ teaspoon pepper

3 teaspoons garlic powder or 2 cloves fresh – minced


  1. Add all ingredients in a Dutch oven pot and mix gently. 
  2. Place in oven and cook for about 1 ½ hours then cook another ½ hour uncovered.
  3. Serve with beef, chicken or anything from the BBQ.