Healthyish Barbecued Chicken

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Who doesn't love the smoky, tangy flavor of barbecued chicken?

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Healthyish Barbecued Chicken
Servings
4

Method

  1. Heat olive oil in a small saucepan over medium heat until it is hot.

  2. Cook the garlic, turning occasionally, until it becomes golden brown all over. This should take about 4-5 minutes.

  3. Add the tomato paste to the saucepan and cook, stirring constantly and scraping the bottom of the pot, until the paste darkens. This should take about 3-4 minutes.

  4. Add the maple syrup, soy sauce, Worcestershire sauce, vinegar, and Sriracha to the saucepan.

  5. Bring the mixture to a boil, then reduce the heat to medium-low and let it simmer for about 1 minute to allow the flavors to meld.

  6. Remove the saucepan from heat. Transfer about half of the barbecue sauce to a heatproof bowl and reserve it for serving later.

  7. Prepare a grill for medium-high indirect heat. If using a charcoal grill, bank the coals on one side of the grill. If using a gas grill, leave one or two burners off.

  8. Oil the grill grates.

  9. Generously season the chicken with salt.

  10. Grill the chicken over direct heat, turning every minute, until it is browned on all sides. This should take about 5-6 minutes.

  11. Move the chicken over indirect heat and continue grilling, keeping the grill covered as much as possible. Turn the chicken every 5 minutes or so.

  12. Use an instant

About this recipe

Who doesn't love the smoky, tangy flavor of barbecued chicken? It's a classic American dish that's perfect for summer cookouts and backyard gatherings. But sometimes, traditional barbecued chicken can be heavy on the calories and unhealthy ingredients. That's where "healthyish" barbecued chicken comes in - it's a lighter, more nutritious version of the classic dish that still packs a punch in terms of flavor and satisfaction.

What Makes Healthyish Barbecued Chicken Different?

Healthyish barbecued chicken takes the traditional recipe and gives it a healthy twist. Instead of using sugary BBQ sauces and high-fat marinades, this version focuses on using fresh, natural ingredients that are lighter in calories and fat. By making a few simple swaps and adjustments, you can enjoy the delicious taste of barbecued chicken without feeling guilty.

The Marinade

A good marinade is key to infusing the chicken with flavor and keeping it moist. Instead of using store-bought marinades that are often loaded with sugar and unhealthy additives, opt for homemade marinades using ingredients like lemon juice, olive oil, garlic, and herbs. These fresh ingredients add a burst of flavor without the excess calories.

The BBQ Sauce

Traditional BBQ sauces are often high in sugar and can quickly derail your healthy eating goals. But fear not! You can still enjoy a delicious BBQ flavor without the added sugar. Make your own BBQ sauce using ingredients like tomato paste, apple cider vinegar, Worcestershire sauce, and spices. This homemade sauce will give you that smoky, tangy taste you love, without the guilt.

The Cooking Method

When it comes to cooking healthyish barbecued chicken, the method is just as important as the ingredients. Instead of grilling the chicken directly over high heat, which can lead to charring and the formation of harmful compounds, try indirect grilling. This involves placing the chicken on the cooler side of the grill and cooking it slowly over a lower heat. This method allows the chicken to cook through evenly without excessive charring.

The Sides

No barbecued chicken is complete without some delicious sides. But instead of reaching for the usual heavy options like potato salad or coleslaw, opt for lighter alternatives. Fresh salads, grilled vegetables, and whole grain side dishes are all great choices that complement the healthyish barbecued chicken perfectly.

In Conclusion

With healthyish barbecued chicken, you can enjoy the flavors of a classic dish without sacrificing your health and wellness goals. By using fresh ingredients, homemade marinades and sauces, and a healthier cooking method, you can indulge in the smoky, tangy taste of barbecued chicken guilt-free. So fire up the grill, gather your friends and family, and savor every bite of this nutritious and delicious dish.

Frequently asked questions

Can I use boneless chicken for healthyish barbecued chicken?

Absolutely! Boneless chicken breasts or thighs work well for this recipe. Just make sure to adjust the cooking time accordingly.

Can I make the marinade ahead of time?

Yes, you can prepare the marinade in advance and store it in the refrigerator until you're ready to use it. This will allow the flavors to meld together and make the chicken even more flavorful.

Can I use a gas grill instead of a charcoal grill?

Yes, you can use a gas grill for healthyish barbecued chicken. Just make sure to adjust the heat settings accordingly and follow the indirect grilling method.

How long should I marinate the chicken?

It's best to marinate the chicken for at least 1 hour, but you can marinate it overnight for even more flavor.

Can I use a different type of meat instead of chicken?

Yes, you can use the same healthyish marinade and BBQ sauce for other types of meat, such as pork or shrimp. Adjust the cooking times accordingly.

Can I make healthyish barbecued chicken in the oven?

Yes, you can bake the chicken in the oven instead of grilling it. Just follow the same marinade and BBQ sauce recipes, then bake the chicken at 375°F for about 25-30 minutes or until cooked through.

Can I use bottled BBQ sauce instead of making my own?

While homemade BBQ sauce is healthier and tastier, you can use a store-bought sauce if you're short on time. Just look for one with lower sugar and sodium content.

Can I freeze the leftover healthyish barbecued chicken?

Yes, you can freeze the cooked chicken in an airtight container for up to 3 months. Just make sure to thaw it in the refrigerator before reheating.

AprilCook, recipe developer and the heart of Chefwiz. More about April

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