Jerk Chicken

This is a great low fat dish...does take some prep work, but good!

1 cup sliced onion
1/4 cup fresh lemon juice
1/4 cup bottled jerk sauce
1/4 tsp salt
1/4 tsp pepper
3 garlic cloves, chopped
4 bone-in chicken breast halves, skinned (about 1 1/2 pounds)
4 chicken thighs, skinned (about 1 pound)
1/2 cup chicken broth
1/4 cup bottled jerk sauce
3 tbsp ketchup
1 tbsp hot sauce

1. Combine first 6 ingredients in a large zip top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 8 hours or overnight, turning occasionally. Remove chicken from bag and discard marinade.
2. Prepare grill.
3. Combine broth, 1/4 cup jerk sauce, ketchup and hot sauce.
4. Place chicken on grill rack coated with cooking spray. grill 20 minutes or until done, turning and basting frequently with broth mixture.

Ashlee side note: I don't use bone-in meat very often. The kids have a hard time with it and I don't like picking the meat off the bones much myself. So, I just use 2 1/2 pounds of chicken tenders. Makes it like having a bunch of chicken strips instead of those humongous chicken breasts. If you are concerned about it being too hot for the kids, just eliminate the hot sauce in the basting sauce. You can always pour some on your own after plating it. And this chicken is so low fat! Makes it even better! Only 5.4 grams of fat and 6 grams of carbs...and 42 grams of protein! This recipe serves 6...so you figure out how many pieces of chicken you get per serving. Honestly, as low fat as it is....eat up!