4 chicken breast halves
4 tbsp. ketchup
2 tbsp. lemon juice or cider vinegar
2 tsp. Worcestershire sauce
4 tbsp. water or fruit juice
2 tsp. dried onion flakes
1/4 tsp. ground allspice

Bake the chicken (skin removed) uncovered and unseasoned for 25 to 30 minutes at 350 degrees. Drain and discard the melted fat. Stir remaining ingredients together and pour over chicken. Bake an additional 20 to 25 minutes basting often with the pan liquid, until chicken is tender and coated with sauce. Makes 4 servings, each under 190 calories.