BBQ Chicken

Gluten Free. Low Sugar. Dairy Free. Soy Free. 

BBQ chicken seems like an essential component to a fabulous 4th of July celebration. Paired with some baked beans and coleslaw or a seasonal garden salad and baked or grilled sweet potato wedges...perfection!

This simple BBQ marinade is low in sugar compared to most BBQ sauces so that you can enjoy some without feeling too guilty. Just be sure to use organic, no sugar added ketchup or a can or organic tomato sauce. 

Try this with our Simple Coleslaw and Baked Black-Strap Beans and let me know what you think.

BBQ Chicken: (PRINT RECIPE)
Serves 4

Ingredients:
1/2 cup organic ketchup or organic tomato sauce
2 tablespoons apple cider vinegar
3 tablespoons Dijon mustard
3 cloves garlic, minced
2 tablespoons coconut sugar or raw honey
1/4 cup blackstrap molasses
1 teaspoon lemon juice
1 ½ pounds organic, free range chicken (breast, drumstick, etc, your choice)
½ teaspoon chili powder
¼ teaspoon cayenne (optional)
½ teaspoon garlic granules
¼ teaspoon salt
½ teaspoon pepper
Cooking spray

Directions:

1. Combine all ingredients except chicken in a bowl and mix until thoroughly combined. Divide mixture into two equal parts; reserve half in an airtight container for later.
2. Place chicken in a zip lock bag and pour remaining sauce over it, seal and turn to coat well. Then place in the refrigerator for at least 1 hour and up to 12 hours (if you want to marinade it during the day).
3. To cook chicken in oven: preheat oven to 350 degrees. Then heat a skillet over medium-high heat and spray thoroughly with cooking spray. Remove chicken from marinade and place in skillet, cook 2-3 minutes each side, just to sear the meat.
4. Coat a 9 x 13 baking disk well with cooking spray, place the seared chicken and ½ of reserved sauce mixture and toss to coat. Bake for 35 to 45 minutes, basting with the sauce every 15 minutes until chicken is done (meat thermometer should read 165 degrees).
5. To cook chicken on the grill:  Heat grill to medium. Lightly oil grates; place chicken on grill. Cover grill; cook, turning frequently, until chicken registers 165 degrees on an instant-read thermometer, about 10 to 15 minutes. Uncover grill; continue cooking, basting frequently with reserved sauce, until chicken is glazed thoroughly, 3 to 4 minutes more. 

LEFTOVER IDEA: use your leftover chicken to make BBQ chicken chopped salad, BBQ chicken lettuce wraps, or BBQ chicken & hummus quesadillas (hummus replaces the cheese).   YUM!

Enjoy your holiday weekend with friends and family!
~Billie