Here’s a wonderful chicken recipe that you can do easily and quickly at home. it’s lower in fat and sodium than other recipes. Try it today and you’ll love the taste!


  • 1 onion, yellow
  • 2 garlic cloves
  • 2 tablespoons chicken broth, fat-free, low-sodium
  • 2 cups tomato sauce, no added salt
  • 1/4 cup raisins
  • 3 tablespoons sugar
  • 4 teaspoons vinegar, apple cider
  • 1 teaspoon hot pepper sauce
  • 1 teaspoon mustard, any flavor
  • 1/2 teaspoon black pepper
  • 1 pound chicken thigh, skinless


  • Preheat oven to 425°F. Spray a baking pan with cooking spray.
  • Wash vegetables; cut bell peppers into thin strips; slice onion; and crush garlic.
  • In a medium saucepan, combine the bell peppers, onions, garlic, chicken stock and 2 tablespoons of water; bring to a boil over high heat.
  • Reduce heat to medium; cover and simmer, stirring frequently, for 5 minutes, or until vegetables are crisp-tender.
  • Stir in the tomato sauce, raisins, sugar, vinegar, hot sauce, mustard, and black pepper; increase heat to medium and return to a boil.
  • Place the chicken pieces in the prepared baking pan. Spoon the sauce over the chicken and turn chicken to coat.
  • Bake chicken, turning pieces and basting occasionally with the sauce, for 20 to 25 minutes, or until chicken is cooked through and tender.
  • Serve barbecued chicken with cornbread and reduced-fat coleslaw, if desired.

Serves: 4

Prep Time: 10 minutes

Total Time: 30 minutes

Nutritional Information

Calories 270
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 95 mg
Sodium 180 mg
Total Carbohydrate 33 g
Dietary Fiber 4 g
Sugars 19 g
Protein 25 g
Vitamin A 45%
Vitamin C 140%
Calcium 4%
Iron 15%

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