My son loves BBQ Chicken and I wanted to find a way to keep it as regular part of the menu. Store bought sauces are loaded with sugars and other ingredients, so I know finding a homemade recipe would be the best way to go. This is a result of trial and error with a couple BBQ sauces. The sauce is something you can make ahead during your prep and keep in the fridge for later in the week. You can also use it with pork or any other protein you want to use BBQ sauce with. I oven baked this chicken, but feel free to grill it!
6 chicken breasts (I use thin cut)
3 tablespoons lemon juice
2 tablespoons olive oil
½ teaspoon smoked paprika
½ teaspoon garlic powder
Sea salt & pepper
1 ½ cup BBQ Sauce (recipe follows)
Combine olive oil, smoked paprika, lemon juice, and garlic powder in a bowl and pour over chicken. Let chicken marinade for an hour in the fridge. Preheat oven to 400 degrees. Remove chicken from bowl and place on a baking sheet. Season lightly with sea salt and pepper. Bake for 15 minutes and brush a layer of BBQ sauce on the chicken. Return to the oven and repeat brushing with BBQ sauce every 5 minutes until the chicken is cooked through, about 15 to 20 minutes longer.
21 Day Fix: 1 Chicken breast = 1 ½ RED, ½ Purple, 2 teaspoons
1 tablespoon olive oil
2 teaspoons onion powder
1 teaspoon garlic powder
1 -8 ounce can tomato sauce
1/4 cup honey
1/4 cup balsamic vinegar
2 teaspoons Dijon mustard
1/2 teaspoon cayenne pepper (add more for more heat)
1 ½ teaspoons chili powder
1 teaspoon sea salt
1 teaspoon pepper
In a medium sauce pan add all the ingredients and simmer on medium low for about 45 minutes. You want to make sure to cook the sauce so the flavors with combine. I actually cooked mine a little over an hour, but 45 minutes will do. Allow to cool to room temperature and store in the refrigerator until ready to use. Store in a container with tight fitting lid.
21 Day Fix – Use purple container to measure