Grill-To-Skillet Glazed Chicken Breast (Low Fat)

Ingredients

• 3-4 tablespoons oil
• 1 medium onion, finely chopped
• 1-2 tablespoon fresh minced garlic
• 10 tablespoons ketchup (double use 1-1/4 cup)
• 6 tablespoons honey (double use 1/2 cup plus 2 tablespoons)
• 6 tablespoons brown sugar (double use 1/2 cup plus 2 tablespoons)
• 1/4 cup apple cider vinegar (double use 1/2 cup)
• 2 tablespoons worcestershire sauce (double use 1/4 cup)
• 1 tablespoon prepared yellow mustard (double use 2 tablespoons)
• 1 teaspoon seasoning salt (or to taste)
• 1/2 teaspoon paprika (double use 1 teaspoon)
• 1 teaspoon freshly grated black pepper (or use 1/4 teaspoon fine black pepper, or to taste)
• 1 pinch cayenne (optional or to taste)
• 4 boneless skinless chicken breasts
• salt and black pepper

Directions

1. 1

   Heat oil in a large skillet (or a medium saucepan) over medium heat.

2. 2

   Add in onion and saute for about 3 minutes.

3. 3

   Add in garlic and saute for 1-2 minutes.

4. 4

   Stir in ketchup, honey, brown sugar, cider vinegar, Worcestershire sauce, mustard, seasoned salt, paprika and black pepper; bring to a simmer over medium heat, then reduce to low and simmer uncovered for about 20 minutes.

5. 5

   Season with salt to taste, and cayenne (if using).

6. 6

   Remove from heat and allow to cool.

7. 7

   Dip the chicken into the sauce and turn to coat.

8. 8

   Season the chicken with salt and black pepper if desired then place on the grill for about 10-15 minutes, turning once during cooking.

9. 9

   Transfer the chicken to the skillet and simmer in sauce over medium heat for 5-6 minutes on each side.