All-American BBQ Chicken Breast
From EatingWell: July/August 2014
In this healthy chicken breast recipe, bottled barbecue sauce—often loaded with sodium and high-fructose corn syrup—is replaced with a homemade barbecue sauce recipe. Use the barbecue sauce to baste the chicken breast while cooking—but if you want to also serve the barbecue sauce at the table, separate some before grilling to avoid cross-contamination.
- 3/4 cup ketchup
- 3/4 cup beer, preferably porter
- 1/2 cup molasses
- 2 tablespoons orange juice
- 2 tablespoons cider vinegar
- 1 tablespoon Worcestershire sauce
- 2 teaspoons Dijon mustard
- 1/2 teaspoon onion powder
- 2 teaspoons hot sauce, or to taste
- 4 (8-ounce) boneless, skinless chicken breasts, trimmed
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- To prepare barbecue sauce: Combine ketchup, beer, molasses, orange juice, vinegar, Worcestershire, mustard and onion powder in a medium heavy saucepan; bring to a simmer over medium-high heat, stirring. Reduce heat to maintain a simmer and cook, stirring frequently, until reduced to about 1 1/2 cups, 20 to 25 minutes. Stir in hot sauce.
- To prepare chicken: Preheat a gas grill to medium or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
- Cut each chicken breast in half crosswise and combine with oil in a medium bowl. Season with salt and pepper.
- Oil the grill rack (see Tip). Grill the chicken, with the lid closed, until lightly browned on the bottom, about 4 minutes. Brush with about 1/2 cup barbecue sauce, close the lid and grill for 4 minutes more. Turn the chicken over, brush another 1/2 cup of the barbecue sauce on the second side, close the lid once more and continue grilling until an instant-read thermometer inserted into the thickest portion of the chicken registers 165°F, 1 to 2 minutes. Serve the chicken with more barbecue sauce on the side, if desired.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate barbecue sauce for up to 1 week.
- Once the grill is heated, oil a folded paper towel, hold it with tongs and rub it over the hot rack right before placing the chicken on the grill.
Per serving: 221 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 16 g carbohydrates; 13 g added sugars; 14 g total sugars; 23 g protein; 0 g fiber; 551 mg sodium; 464 mg potassium.
Carbohydrate Servings: 1
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- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Main Ingredient
- July/August 2014