Garlic powder and onion powder are common ingredients in Cajun-style cooking, where they are traditional components of the spice rub used for "blackened" food. In this recipe, they are used to season a spicy chili-sauce mixture that is spread on the chicken before broiling.

1/3 cup chili sauce
2 teaspoons Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon thyme
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
4 skinless, boneless chicken breast halves (5 ounces each)

1 Preheat the broiler. Spray a broiler pan with nonstick cooking spray.

2 In a small bowl, combine the chili sauce, Worcestershire sauce, garlic powder, onion powder, thyme, black pepper, and cayenne.

3 Place the chicken on the broiler pan. Brush the chicken with half of the chili sauce mixture. Broil 4 to 6 inches from the heat for 4 minutes.

4 Turn the chicken over and brush evenly with the remaining chili sauce mixture. Broil for 4 minutes longer, or until the chicken is cooked. Makes 4 servings

Cajun-Style Tofu Make the chili sauce mixture in step 1. Omit the chicken. Cut a 15-ounce block of extra-firm tofu in half horizontally. Brush one side of the tofu with half the chili sauce mixture and broil 4 minutes. Turn the tofu over, brush with the remaining chili sauce and broil 4 minutes until heated through and crisp on top.

Nutrition Facts

per serving: calories 218, total fat 4.2g, saturated fat 1.2g, cholesterol 96mg, dietary fiber 1g, carbohydrate 7g, protein 36g, sodium 414mg

good source of: niacin, selenium, vitamin B6

F.Y.I.

A richly savory condiment based on vinegar, molasses, garlic, anchovies, tamarind, and onion, Worcestershire sauce takes its name from Worcester, England, where it was first bottled. Worcestershire is frequently served with meat—as a table condiment—but it adds an interesting sweet-savory note to sauces and marinades (or, as in this case, a spice rub). If the bottle is kept tightly capped, this potent condiment will keep almost indefinitely at room temperature.

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum—a benefit for your arthritic hands. However, some foods—like canned beans—can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 13 Sep 2011

Last Modified: 23 Jan 2014