Low Fat Classic Chicken BBQ
Discover the smoky, tangy goodness of this **Low Fat Classic Chicken BBQ**, a healthier twist on a timeless favorite. Featuring tender, boneless, skinless chicken breasts marinated in a flavorful blend of low-sodium soy sauce, zesty lemon juice, sweet honey, and Dijon mustard, this recipe is elevated with a dash of smoked paprika, garlic, and onion powders for a satisfying barbecue essence without the extra fat. The chicken is gently pounded for even cooking, ensuring it's juicy and perfectly grilled in just 20 minutes. Ideal for anyone craving a lighter meal, this dish is easy to prepare, packed with protein, and pairs beautifully with fresh salads or steamed vegetables. Whether you're hosting a summer cookout or meal-prepping for the week, this low-fat BBQ chicken will be your new go-to for healthy grilling inspiration.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Lemon juice
- 2 tablespoons Honey
- 1 tablespoon Dijon mustard
- 1 teaspoon Smoked paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Ground cumin
- Olive oil spray
Instructions
Begin by preparing the marinade. In a medium-sized bowl, combine low-sodium soy sauce, lemon juice, honey, Dijon mustard, smoked paprika, garlic powder, onion powder, ground black pepper, and ground cumin. Whisk them together until the mixture is smooth and uniformly blended.
Place the chicken breasts between two sheets of plastic wrap or wax paper. Using a meat mallet or rolling pin, gently pound each breast to an even thickness, about 1/2 inch, to ensure even cooking.
Add the pounded chicken breasts to the bowl, making sure each piece is thoroughly coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for more flavor absorption.
Preheat a grill or grill pan over medium-high heat. Lightly spray the grill grates or grill pan with olive oil spray to prevent sticking.
Remove the chicken from the marinade and let any excess drip off. Arrange the chicken breasts on the hot grill or grill pan, cooking for about 8-10 minutes on each side, or until the internal temperature reaches 165°F (74°C).
Once cooked, remove the chicken from the heat and let it rest for a few minutes before slicing. This allows the juices to redistribute throughout the meat, keeping it moist.
Serve the low-fat BBQ chicken with your choice of sides, such as a fresh salad or steamed vegetables, and enjoy your healthy, delicious meal!
Nutrition Facts
Calories |
1367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1870 mg | 81% | |
| Total Carbohydrate | 45.3 g | 16% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 35.5 g | ||
| Protein | 221.5 g | 443% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 115 mg | 9% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1970 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.
