Spicy Southern Barbecued Chicken

This dish offers a high-protein, lower-sodium alternative to traditional barbecue chicken by using a homemade sauce sweetened naturally with honey and molasses.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 5 tablespoons low-sodium tomato paste · 77 kcal in the whole recipe
• 1 teaspoon ketchup · 5 kcal in the whole recipe
• 2 teaspoons honey · 40 kcal in the whole recipe
• 1 teaspoon molasses · 19 kcal in the whole recipe
• 1 teaspoon Worcestershire sauce · 4 kcal in the whole recipe
• 4 teaspoons white vinegar · 4 kcal in the whole recipe
• 3/4 teaspoon cayenne pepper
• 1/8 teaspoon ground black pepper
• 1/4 teaspoon onion powder
• 2 garlic cloves, minced · 6 kcal in the whole recipe
• 1/8 teaspoon grated ginger
• 1 1/2 pounds skinless chicken breast · 669 kcal in the whole recipe

Method

1. In a small saucepan, combine the tomato paste, ketchup, honey, molasses, Worcestershire sauce, vinegar, cayenne, black pepper, onion powder, garlic, and ginger. Simmer over low heat for 15 minutes to blend the flavors.

   

2. Place the chicken on a large platter and brush with half of the prepared barbecue sauce. Cover and marinate in the refrigerator for 1 hour.

   

3. Preheat your broiler. Place the marinated chicken on a foil-lined baking sheet and broil for 10 minutes on each side to seal in the juices.

   

4. Remove the chicken from the broiler, brush with the remaining barbecue sauce, and cover the baking sheet tightly with aluminum foil.

   

5. Bake at 350°F (175°C) for 30 minutes until the chicken is tender and fully cooked.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.