Spicy BBQ Chicken Breast
June 21st marks the first day of summer and for many – for us at least – that means barbecue season. All month long, we’re sharing favorite summer barbecue dishes, lightened up. Fill your plate with lean proteins, whole grains, and plenty of greens to eat well and feel well all summer long.
Let’s start with the main event: Spicy BBQ Chicken Breast.
Homemade barbecue sauce helps us keep the flavor high while keeping the sugar low. Place Spicy BBQ Chicken Breast at the center of your plate instead of the traditional hamburger and slash, on average, 100 calories, 7 grams of fat, and almost 200 mg of sodium.
Spicy BBQ Chicken Breast
Our recipe for Spicy BBQ Chicken Breast start with homemade barbecue sauce, which helps us keep the flavor high while keeping the sugar low. Place it at the center of your plate for a lean, low carbohydrate, high protein option at every barbecue this summer.
Serving size: 1 breast, Makes 6 servings
Ingredients
| 1/8 tsp Ginger, Fresh, Grated |
| 1/8 tsp Black Pepper |
| ½ cup Tomato Paste |
| 1 tsp Ketchup |
| 1 ½ tsp Honey |
| 1 tsp Dark Molasses |
| 1 tsp Worcestershire Sauce |
| 1 tbsp White Vinegar |
| ¾ tsp Cayenne Pepper |
| 1 ½ tsp fresh Garlic, Minced |
| 6, 4 oz. pieces Chicken Breast, Boneless, Skinless |
Instructions
1. Prepare the Spicy BBQ Sauce: Combine ginger, black pepper, tomato paste, ketchup, honey, molasses, Worcestershire sauce, vinegar, cayenne pepper and garlic in a saucepan. Simmer for 20 minutes, cool to room temperature, and set aside.
2. Pour half of the BBQ sauce over chicken. Marinate for at least 1 hour, or overnight, in the refrigerator.
3. Preheat oven to 350ºF. Place chicken on a parchment lined sheet pan and bake until chicken reaches 165ºF.
4. Heat remaining BBQ sauce in a sauce pan until warm. Top each piece of chicken with 4 tablespoons of sauce.
Nutrition Info (per serving): Cal: 160, Total Fat: 3g, Sat Fat: 1g, Sodium: 120mg, Carbs: 6g, Protein: 26g, Sugar: 4g, Fiber: 1g
Stay tuned for more recipes to accompany our Spicy BBQ Chicken Breast.
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