This grilled chicken with a pineapple-laced barbecue sauce and a tropical Caesar salad can be on the table in less than an hour.
A barbecue sauce with sugar can burn and blacken the food. The secret is to use the sauce as a glaze, painting the food during the last few minutes of cooking. I serve the remaining sauce on the side.
HAWAIIAN BARBECUED CHICKEN
Makes 2 servings
2, 6-ounce boneless, skinless chicken breasts
1/4 cup pasta sauce
2 tablespoons pineapple juice (from pineapple cubes)
2 teaspoons Dijon mustard
2 teaspoons sugar
Vegetable oil spray
Salt and freshly ground black pepper
2 Hawaiian rolls (1 ounce each)
Place chicken between 2 layers of plastic or parchment paper and flatten with a meat bat or the bottom of a heavy skillet. Mix pasta sauce, pineapple juice, mustard and sugar together to make a sauce. Heat a grill to medium-high and spray the grates with vegetable oil spray. Sear chicken 2 minutes. Turn and sear second side 2 minutes. Add salt and pepper to taste to the cooked side.
Move chicken to a cooler area of the grill and spoon 1 tablespoon sauce over each piece. Cover with a lid or, if the grill does not have a cover, place foil over the chicken. Cook 2 minutes. A meat thermometer should read 170 degrees.
Cut rolls open and spray with vegetable oil spray. Place on grill for 1 to 2 minutes.
Remove chicken to 2 plates and serve remaining sauce and rolls on the side.
Nutrition per serving: 334 calories (23 percent from fat), 8.4 g fat (1.7 g saturated, 3.3 g monounsaturated), 109 mg cholesterol, 38.9 g protein, 23.5 g carbohydrates, 1.7 g fiber, 438 mg sodium.
PINEAPPLE CAESAR SALAD
2 cups pineapple cubes (if large, cut in half)
4 cups Romaine lettuce, torn into bite-size pieces
1/4 cup snipped chives
2 tablespoons bottled Caesar dressing
2 tablespoons grated Parmesan cheese
Place pineapple cubes and lettuce in a salad bowl. Add chives and dressing. Toss well.
Sprinkle the top with Parmesan cheese. Makes 2 servings.
Nutrition per serving: 196 calories (50 percent from fat), 10.9 g fat (2.3 g saturated, 2.5 g monounsaturated), 10 mg cholesterol, 4.2 g protein, 23.3 g carbohydrates, 4.2 g fiber, 264 mg sodium.