Low Fat BBQ Chicken Thighs
Savor the smoky, tangy flavors of these Low Fat BBQ Chicken Thighs, a perfect guilt-free grilling option for your next meal. Made with boneless, skinless chicken thighs and a homemade BBQ sauce crafted from low-sodium soy sauce, honey, apple cider vinegar, tomato paste, and a medley of bold spices like smoked paprika and liquid smoke, this recipe balances rich flavor with a health-conscious twist. Marinated to perfection and expertly basted on the grill, these juicy, tender chicken thighs offer the signature barbecue taste you crave without the extra fat. Quick to prepare and ideal for weeknight dinners or weekend cookouts, they pair beautifully with your favorite low-fat sides for a wholesome, satisfying meal. Keywords: low-fat BBQ chicken, grilled chicken thighs, healthy barbecue recipe, low-sodium BBQ sauce.
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Recipe Information
Ingredients
- 6 pieces boneless, skinless chicken thighs
- 0.25 cup low-sodium soy sauce
- 2 tablespoons honey
- 2 tablespoons apple cider vinegar
- 3 tablespoons tomato paste
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon liquid smoke
- 0.25 cup water
- olive oil spray
Instructions
In a medium bowl, combine the soy sauce, honey, apple cider vinegar, tomato paste, garlic powder, onion powder, smoked paprika, black pepper, liquid smoke, and water. Whisk together until well blended to create a low-fat BBQ sauce.
Place the chicken thighs in a large resealable plastic bag or shallow dish. Pour the BBQ sauce over the chicken, ensuring each piece is well covered. Seal the bag or cover the dish and refrigerate for at least 1 hour, or up to overnight, to marinate.
Preheat your grill to medium-high heat.
Remove the chicken from the marinade, allowing any excess to drip off but do not discard the marinade.
Spray the grill grates lightly with olive oil spray to prevent sticking.
Place the chicken thighs on the grill and cook for about 6-7 minutes per side, basting occasionally with reserved marinade, until the chicken is fully cooked and has reached an internal temperature of 165°F (74°C).
Remove from the grill and let the chicken rest for 5 minutes before serving to allow the juices to redistribute.
Serve the BBQ chicken thighs hot, with your favorite low-fat side dishes.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 157 mg | 52% | |
| Sodium | 685 mg | 30% | |
| Total Carbohydrate | 13.4 g | 5% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 10.4 g | ||
| Protein | 40.7 g | 81% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 39 mg | 3% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 534 mg | 11% | |
*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.
