Skinny Good Chicken with Homemade Barbecue Sauce Recipe

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Everybody loves barbecued chicken. And, when it comes to great chicken flavor, thighs are king! Pound for pound chicken thighs have a much richer flavor than breasts and are more economical. I’m using bone-in thighs and removing the fattening skin before cooking. First baking, smothered in my homemade barbecue sauce and later finishing on the grill or in the broiler. This chicken is fantastic! My homemade sauce is slightly sweet and tangy with a bit of a kick. One delicious, barbecued thigh has 197 calories, 4 grams of fat and 5 Weight Watchers POINTS PLUS.

Prep time:
Cook time:
Servings: 12 servings
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Ingredients

Cost per serving $0.44 view details
  • Ingredients for Homemade Kicking Barbecue Sauce:
  • 1 jar ( 24 oz) pasta sauce, I like Classico Tomato Basil Pasta Sauce
  • 1 cup onion, chopped fine
  • ½ cup brown sugar, packed
  • ⅓ cup honey
  • ⅓ cup apple cider vinegar
  • 3 tablespoons Worcestershire sauce
  • 2 tablespoons spicy brown mustard-prepared">mustard or yellow mustard-prepared">mustard (don’t use Dijon)
  • 1 tablespoon chili pepper sauce, I like Trader Joe’s brand or Tabasco sauce
  • Ingredients for Chicken:
  • 12 bone-in chicken thighs (about 3-3½ pounds)

Directions

  1. Preheat oven to 350 degrees.
  2. In a medium saucepan, combine all sauce ingredients and cook over medium heat, stirring often for about 20-25 minutes, until sauce is thickened.
  3. While sauce is heating, remove all skin from chicken thighs. Place thighs in a 13 x 9 inch Pyrex dish or pan lined with foil.
  4. Set aside 2 cups barbecue sauce for later. Pour remaining sauce over chicken. Cover with foil and bake for 45 minutes.
  5. To finish off the chicken, broil or cook on the grill.
  6. To broil: Place chicken on a foil lined baking sheet. Cover chicken with half the remaining sauce. Broil for about 5 minutes until chicken is caramelized. Turn over, spread with remaining sauce and broil for about 5 more minutes until caramelized.
  7. To grill: Prepare grill to cook at medium heat. Brush chicken with barbecue sauce and cook until caramelized, about 5 minutes. Turn chicken over, brush with more sauce and cook about 5 more minutes until caramelized.
  8. Makes 12 pieces (each thigh, about 3-4 ounces of chicken)

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Nutrition Facts

Amount Per Serving %DV
Serving Size 85g
Recipe makes 12 servings
Calories 94  
Calories from Fat 15 16%
Total Fat 1.65g 2%
Saturated Fat 0.41g 2%
Trans Fat 0.0g  
Cholesterol 1mg 0%
Sodium 313mg 13%
Potassium 248mg 7%
Total Carbs 18.88g 5%
Dietary Fiber 1.8g 6%
Sugars 14.86g 10%
Protein 1.28g 2%
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Comments

  • ShaleeDP
    June 13, 2013
    That is nice. Healthy and tasty dish to enjoy.
    1 reply
  • Skinny Kitchen with Nancy Fox
    May 23, 2013
    SKINNY FACTS: for 1 thigh (each thigh, about 3-4 ounces of chicken)
    197 calories, 4g fat, 17g protein, 23g carbs, 1g fiber, 332mg sodium, 20g sugar

    Weight Watchers (old points) 4
    Weight Watchers POINTS PLUS 5

    For more skinny recipes, please join me at: http://www.skinnykitchen.com

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