Barbecue Sauce:

1 large onion, minced
8 oz. low-sodium canned tomato sauce
1/4 cup freshly squeezed lemon juice
3 T. Worcestershire sauce
2 T. white vinegar
2 T. sugar
11/2 tsp. dry mustard
1/4 tsp. salt
1 cup water
1/2 tsp. liquid smoke

2 tsp. canola oil
2 garlic cloves, pressed or minced
6 boned and skinless chicken breast halves, all visible fat removed (11/2 pounds)

To make the sauce, put the onion in a saucepan and cook, covered, over low heat until it is soft and translucent, adding a little water if necessary to prevent scorching. Add all the remaining sauce ingredients, except the liquid smoke, and bring to a boil. Reduce the heat to low and cook, covered, for 30 minutes. Remove from the heat, stir in the liquid smoke, and set aside. Preheat the oven to 350°F. Heat the oil and garlic in a large ovenproof skillet over medium heat just until the garlic starts to sizzle. Add the chicken breasts and cook, turning, until both sides are browned. Spoon the sauce over the browned chicken breasts, cover, and bake for 30 minutes, or until done.

Makes 6 3oz. servings. 208 calories.