Low Fat Barbecue Chicken Legs
Savor the smoky, sweet, and tangy flavors of Low Fat Barbecue Chicken Legs—a healthier twist on a classic favorite! These tender, oven-baked chicken legs are marinated in a flavorful homemade barbecue sauce made with low-sodium soy sauce, honey, and a perfect blend of spices like smoked paprika and cayenne pepper. With just 15 minutes of prep and no need for a grill, this recipe is as easy as it is delicious. The low-fat cooking method keeps the dish lighter without sacrificing taste, making it an ideal choice for a guilt-free family dinner or a crowd-pleasing summer cookout. Pair these juicy chicken legs with a crisp salad, roasted vegetables, or your favorite healthy sides for a complete meal bursting with flavor. Perfect for meal prep or weeknight cravings, this recipe is sure to become a go-to staple!
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Ingredients
- 8 pieces chicken legs
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 3 tablespoons tomato paste
- 0.5 cup water
- 0 as needed non-stick cooking spray
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
In a medium bowl, whisk together the soy sauce, apple cider vinegar, honey, smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper, and tomato paste. Gradually add the water and mix until you have a smooth barbecue sauce.
Step 3
Place the chicken legs in a large bowl or zip-top bag. Pour half of the barbecue sauce over the legs, ensuring they are well coated. Reserve the remaining sauce for later.
Step 4
Allow the chicken to marinate for at least 10 minutes. If you have more time, you can marinate for up to 2 hours in the refrigerator for a deeper flavor.
Step 5
Spray a large baking dish or rimmed baking sheet with non-stick cooking spray to prevent sticking.
Step 6
Arrange the marinated chicken legs on the baking dish, making sure they are evenly spaced.
Step 7
Place the baking dish in the preheated oven and bake for 35 minutes.
Step 8
After 35 minutes, remove the chicken from the oven and brush with the reserved barbecue sauce.
Step 9
Return the chicken to the oven and bake for an additional 10 minutes, or until the chicken is fully cooked and the internal temperature reaches 165°F (74°C).
Step 10
Once cooked, take the chicken out of the oven and let it rest for 5 minutes.
Step 11
Serve the low fat barbecue chicken legs with your favorite side dishes and enjoy!
Nutrition Facts
| Serving size | (1480.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1879.8 |
| Total Fat 105.6g | 0% |
| Saturated Fat 29.5g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 907.0mg | 0% |
| Sodium 1928.3mg | 0% |
| Total Carbohydrate 52.6g | 0% |
| Dietary Fiber 3.9g | 0% |
| Total Sugars 40.9g | |
| Protein 175.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 137.9mg | 0% |
| Iron 12.9mg | 0% |
| Potassium 2457.2mg | 0% |
Source of Calories