Low Fat Grilled Chicken with Barbecue Sauce
Transform weeknight dinners with this flavorful and guilt-free Low Fat Grilled Chicken with Barbecue Sauce! Tender, juicy chicken breasts are grilled to perfection and slathered with a homemade, low-fat barbecue sauce made from wholesome ingredients like low-sodium chicken broth, tomato paste, and apple cider vinegar. A touch of honey adds natural sweetness, while smoked paprika, garlic powder, and onion powder deliver a smoky, savory kick. This quick 40-minute recipe is perfect for health-conscious eaters, as it’s both low in fat and high in flavor. Serve with a side of grilled vegetables or a fresh salad for a delicious, satisfying meal that doesn’t compromise on taste or nutrition. Perfect for summer BBQs or a cozy dinner indoors, this dish is sure to become a family favorite!
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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
Directions
Step 1
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.
Step 2
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.
Step 3
While the sauce is cooling, prepare the chicken breasts by lightly pounding them to an even thickness using a meat mallet.
Step 4
Brush each chicken breast lightly with olive oil, then season with a pinch of salt and pepper.
Step 5
Preheat a grill or grill pan over medium-high heat. When hot, place the chicken breasts on the grill.
Step 6
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.
Step 7
In the last 2 minutes of grilling each side, generously brush the chicken with the prepared barbecue sauce to allow it to caramelize slightly.
Step 8
Remove the chicken from the grill and let it rest for a few minutes before serving.
Step 9
Serve the grilled chicken with extra barbecue sauce on the side and enjoy your low-fat meal!
Nutrition Facts
| Serving size | (1211.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1578.5 |
| Total Fat 40.6g | 0% |
| Saturated Fat 9.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2061.8mg | 0% |
| Total Carbohydrate 70.3g | 0% |
| Dietary Fiber 7.2g | 0% |
| Total Sugars 53.6g | |
| Protein 224.8g | 0% |
| Vitamin D 34.8IU | 0% |
| Calcium 171.8mg | 0% |
| Iron 12.5mg | 0% |
| Potassium 3428.6mg | 0% |
Source of Calories