Heart-Healthy Barbecue Chicken
Treat yourself to bold, smoky flavors with this Heart-Healthy Barbecue Chicken recipe, a lighter take on a backyard favorite that doesn’t skimp on taste. Crafted with boneless, skinless chicken breasts and slathered in a tangy homemade sauce made from low-sodium tomato paste, balsamic vinegar, honey, and aromatic spices like smoked paprika and garlic powder, this dish is perfect for healthy eating without sacrificing indulgence. Quick to prepare and grilled to perfection, it becomes irresistibly juicy with a final basting of sweet and savory barbecue sauce. Garnished with fresh parsley and easy to pair with nutrient-rich sides like quinoa salad or steamed vegetables, this heart-smart meal is ideal for weeknights, family gatherings, or summer cookouts. Plus, it’s naturally low in sodium, making it perfect for those seeking a health-conscious twist to classic barbecue chicken.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 6 tablespoons low-sodium tomato paste
- 2 tablespoons balsamic vinegar
- 2 tablespoons honey
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 2 tablespoons water
- 2 tablespoons fresh parsley, chopped
Instructions
In a mixing bowl, combine the tomato paste, balsamic vinegar, honey, smoked paprika, onion powder, garlic powder, and black pepper. Stir in the water to create a smooth sauce.
Place the chicken breasts in a shallow dish and pour half of the sauce over the chicken, turning to coat evenly. Reserve the remaining sauce for basting and serving.
Let the chicken marinate in the sauce for at least 10 minutes at room temperature or up to overnight in the refrigerator for more intense flavor.
Preheat your grill or grill pan over medium-high heat and brush with olive oil to prevent sticking.
Place the chicken breasts on the grill and cook for 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
About 2 minutes before the chicken is done, brush each piece with the reserved sauce for added flavor and moisture.
Remove the chicken from the grill and let it rest for 5 minutes to allow the juices to redistribute.
Serve the barbecue chicken hot, garnished with freshly chopped parsley. Pair with your favorite heart-healthy sides such as a quinoa salad or steamed vegetables.
Nutrition Facts
Calories |
1551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 566 mg | 25% | |
| Total Carbohydrate | 67.6 g | 25% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 54.0 g | ||
| Protein | 222.1 g | 444% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 178 mg | 14% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2931 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
