Heart-Healthy BBQ Chicken
Delight in the smoky, tangy goodness of *Heart-Healthy BBQ Chicken*, a guilt-free twist on a barbecue classic that's as nourishing as it is flavorful. This recipe features lean, boneless, skinless chicken breasts brushed with a seasoned olive oil blend and grilled to juicy perfection. The star of the dish is its homemade, low-sodium BBQ sauce—crafted with ingredients like honey, Dijon mustard, apple cider vinegar, and a hint of liquid smoke—that balances sweetness with tang while keeping your heart in mind. Ready in just 35 minutes, this dish is ideal for weeknight dinners or casual summer gatherings. Serve it with a sprinkle of fresh parsley for a vibrant, wholesome touch. Low in sodium, packed with protein, and irresistibly delicious, this healthy BBQ chicken recipe proves that eating well can still bring bold flavors to the table.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 cup low-sodium ketchup
- 0.25 cup apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 0.5 teaspoon liquid smoke
- 2 tablespoons fresh parsley for garnish
Instructions
Preheat your grill to medium-high heat.
In a small bowl, mix together olive oil, garlic powder, onion powder, paprika, and ground black pepper.
Brush the chicken breasts with the seasoned olive oil mixture on both sides.
In a separate medium saucepan over medium heat, combine low-sodium ketchup, apple cider vinegar, honey, Dijon mustard, Worcestershire sauce, and liquid smoke. Stir the mixture until well combined and heated through, about 5 minutes. Remove from heat.
Place the chicken breasts on the grill and cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the juices run clear.
During the last few minutes of cooking, brush the chicken with the prepared BBQ sauce, allowing it to caramelize slightly.
Remove the chicken from the grill and let it rest for 5 minutes. Slice and serve garnished with fresh parsley.
Serve with additional BBQ sauce on the side if desired.
Nutrition Facts
Calories |
1847 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1163 mg | 51% | |
| Total Carbohydrate | 107.3 g | 39% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 83.7 g | ||
| Protein | 217.2 g | 434% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 126 mg | 10% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2095 mg | 45% | |
*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.
