Soy-Free BBQ Chicken Thighs
Savor the smoky, tangy, and slightly sweet flavors of Soy-Free BBQ Chicken Thighs, a wholesome twist on a classic favorite. Perfect for those with soy allergies or dietary restrictions, this recipe uses pantry staples like apple cider vinegar, honey, and tomato paste to create a luscious homemade barbecue sauce without a drop of soy. Juicy boneless, skinless chicken thighs are seasoned with a delightful blend of spices, seared to golden perfection, and then oven-baked with the sauce until tender and flavorful. With its 15-minute prep time and customizable heat level thanks to optional cayenne, this dish is as quick as it is versatile. Serve these succulent chicken thighs with side dishes like mashed potatoes or grilled vegetables for a crowd-pleasing meal that's sure to satisfy. Whether you're hosting a dinner party or looking for a weeknight dinner idea, this soy-free BBQ recipe is a must-try!
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Recipe Information
Ingredients
- 8 pieces Boneless, skinless chicken thighs
- 2 teaspoons Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 0.25 cup Apple cider vinegar
- 0.25 cup Honey
- 0.5 cup Tomato paste
- 2 tablespoons Brown sugar
- 1 teaspoon Liquid smoke
- 1 teaspoon Ground mustard
- 1 teaspoon Chili powder
- 0.25 teaspoon Cayenne pepper (optional for heat)
Instructions
Preheat oven to 400°F (200°C).
In a small bowl, mix together paprika, garlic powder, onion powder, salt, and black pepper.
Rub the spice mix evenly over the chicken thighs.
Heat olive oil in a large oven-proof skillet over medium-high heat. Add the chicken thighs and sear them for about 2-3 minutes on each side until golden brown.
In a medium saucepan, combine apple cider vinegar, honey, tomato paste, brown sugar, liquid smoke, ground mustard, chili powder, and optional cayenne pepper.
Bring to a simmer over medium heat, stirring occasionally, for about 5 minutes until the sauce thickens slightly.
Pour the prepared sauce over the seared chicken thighs in the skillet, ensuring each piece is well coated.
Transfer the skillet to the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Remove the chicken from the oven and let it rest for about 5 minutes before serving.
Serve the soy-free BBQ chicken thighs with your favorite side dishes like mashed potatoes or grilled vegetables.
Nutrition Facts
Calories |
601 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 210 mg | 70% | |
| Sodium | 661 mg | 29% | |
| Total Carbohydrate | 30.0 g | 11% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 26.3 g | ||
| Protein | 53.8 g | 108% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 57 mg | 4% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 785 mg | 17% | |
*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.
