Low Sodium BBQ Chicken Legs
Satisfy your barbecue cravings without the extra sodium with these tender and flavorful Low Sodium BBQ Chicken Legs! Perfectly seasoned with a smoky, spice-infused dry rub and topped with a homemade low-sodium BBQ sauce made from tomato paste, apple cider vinegar, honey, and a hint of liquid smoke, these oven-baked chicken legs are juicy and irresistibly caramelized. With just 15 minutes of prep and an hour of cooking, this healthy, heart-friendly dish is ideal for a family dinner or backyard gathering. Serve them with your favorite low-sodium sides, such as steamed veggies or a crisp garden salad, for a complete and nourishing meal. Whether you're watching your salt intake or just looking for a lighter barbecue option, this recipe delivers bold, savory flavors that everyone will love!
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Ingredients
- 8 pieces Chicken legs
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 tablespoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
- 2 tablespoons Brown sugar
- 6 ounces Tomato paste (no salt added)
- 3 tablespoons Apple cider vinegar
- 2 tablespoons Honey
- 0.5 teaspoon Liquid smoke
- 0.25 cup Water
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with foil or parchment paper.
Step 2
In a small bowl, mix together garlic powder, onion powder, smoked paprika, black pepper, ground cumin, and brown sugar. This will be your dry rub.
Step 3
Pat the chicken legs dry with paper towels and place them in a large bowl. Drizzle olive oil over the chicken and toss to coat.
Step 4
Sprinkle the dry rub over the chicken legs evenly and massage the mixture into the chicken to ensure it sticks to the skin.
Step 5
Place the chicken legs onto the prepared baking sheet, skin side up.
Step 6
Bake the chicken legs in the oven for 45 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
Step 7
While the chicken is baking, prepare the low sodium BBQ sauce. In a saucepan over medium heat, combine tomato paste, apple cider vinegar, honey, liquid smoke, and water. Stir well.
Step 8
Bring the sauce to a gentle simmer and let it cook for about 10 minutes, stirring occasionally. Adjust the sweetness if necessary by adding a bit more honey.
Step 9
Once the chicken legs are done baking, remove them from the oven and brush a generous layer of the BBQ sauce on each chicken leg.
Step 10
Return the chicken legs to the oven and broil on low for an additional 5 minutes, or until the BBQ sauce caramelizes slightly.
Step 11
Remove the chicken from the oven and let it rest for a few minutes before serving.
Step 12
Serve the chicken legs hot, accompanied by your favorite low-sodium sides such as steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (1579.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2310.9 |
| Total Fat 134.9g | 0% |
| Saturated Fat 33.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 907.0mg | 0% |
| Sodium 964.8mg | 0% |
| Total Carbohydrate 97.8g | 0% |
| Dietary Fiber 11.2g | 0% |
| Total Sugars 77.6g | |
| Protein 177.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 225.2mg | 0% |
| Iron 17.1mg | 0% |
| Potassium 3598.3mg | 0% |
Source of Calories