Low Fat Grilled Chicken with Barbecue Sauce
Elevate your weeknight dinner with this delicious and healthy Low Fat Grilled Chicken with Barbecue Sauce recipe! Tender, juicy chicken breasts are lightly seasoned and perfectly grilled, then slathered in a homemade low-fat barbecue sauce bursting with smoky, tangy, and slightly sweet flavors. Crafted with wholesome ingredients like tomato paste, apple cider vinegar, and honey, this sauce is a guilt-free alternative to store-bought versions—but just as flavorful. The quick preparation and simple grilling technique make it ideal for a nutritious meal that's ready in under 40 minutes. Perfectly balanced and packed with protein, this low-fat recipe is sure to please health-conscious eaters and barbecue lovers alike!
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 1 cup low-sodium chicken broth
- 0.5 cup tomato paste
- 0.25 cup apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon Worcestershire sauce
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 tablespoon olive oil
Instructions
Begin by preparing the low-fat barbecue sauce. In a medium saucepan over medium heat, combine the chicken broth, tomato paste, apple cider vinegar, honey, and Worcestershire sauce.
Stir in the smoked paprika, garlic powder, onion powder, black pepper, and salt. Allow the mixture to come to a simmer while stirring occasionally. Reduce the heat to low and let it cook for about 10 minutes until slightly thickened. Remove from heat and let it cool.
While the sauce is cooling, prepare the chicken breasts by lightly pounding them to an even thickness using a meat mallet.
Brush each chicken breast lightly with olive oil, then season with a pinch of salt and pepper.
Preheat a grill or grill pan over medium-high heat. When hot, place the chicken breasts on the grill.
Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the juices run clear.
In the last 2 minutes of grilling each side, generously brush the chicken with the prepared barbecue sauce to allow it to caramelize slightly.
Remove the chicken from the grill and let it rest for a few minutes before serving.
Serve the grilled chicken with extra barbecue sauce on the side and enjoy your low-fat meal!
Nutrition Facts
Calories |
1578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2062 mg | 90% | |
| Total Carbohydrate | 70.3 g | 26% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 53.6 g | ||
| Protein | 224.8 g | 450% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 172 mg | 13% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 3429 mg | 73% | |
*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.
