Heart-Healthy Grilled Chicken with Barbecue Sauce
Discover a guilt-free way to savor barbecue with our heart-healthy grilled chicken recipe, featuring tender, smoky chicken breasts coated in a vibrant, homemade barbecue sauce. Crafted with low-sodium ketchup, apple cider vinegar, a touch of honey, and fragrant spices like smoked paprika and dried thyme, this recipe is big on flavor while keeping sodium in check. Marinated for maximum succulence and grilled to juicy perfection, the chicken is basted with reserved sauce for an irresistible charred glaze. Ideal for busy weeknights or backyard gatherings, this nutritious dish pairs beautifully with crisp green salads or steamed vegetables. Ready in under an hour, it’s a wholesome choice for barbecue lovers looking to prioritize heart health without sacrificing taste.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 0.5 cup low-sodium ketchup
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon Worcestershire sauce
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon dried thyme
- 0.25 teaspoon liquid smoke (optional)
Instructions
In a medium-sized bowl, whisk together olive oil, low-sodium ketchup, apple cider vinegar, honey, Worcestershire sauce, smoked paprika, garlic powder, onion powder, ground black pepper, dried thyme, and optional liquid smoke to form the barbecue sauce.
Reserve 1/4 cup of the prepared barbecue sauce for basting later.
Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the remaining barbecue sauce over the chicken, ensuring it is well-coated. Seal the bag or cover the dish and marinate in the refrigerator for at least 1 hour, or up to 8 hours for more flavor.
Preheat the grill to medium-high heat. Lightly oil the grill grate to prevent sticking.
Remove the chicken from the marinade, allowing excess to drip off. Discard the used marinade.
Place the marinated chicken breasts on the preheated grill. Cook for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C), basting with the reserved barbecue sauce during the last few minutes of grilling.
Remove the grilled chicken from the grill, let rest for a few minutes before serving to let the juices redistribute within the meat.
Serve the heart-healthy grilled chicken warm, with your favorite sides such as a green salad or steamed vegetables.
Nutrition Facts
Calories |
1622 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.5 g | 69% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 635 mg | 28% | |
| Total Carbohydrate | 56.5 g | 21% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 41.7 g | ||
| Protein | 217.1 g | 434% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 113 mg | 9% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1977 mg | 42% | |
*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.
