Recipe: BBQ Glazed Chicken

What grill-out is complete without BBQ Chicken? Unfortunately, typical recipes are full of molasses, brown sugar, ketchup, and other ingredients guaranteed to drive your blood glucose sky-high and put you at risk for health issues. No more!

Now you can enjoy this family favorite without worrying about your waistline or your sugar impact. Here are three irresistible recipes that come together to make the best barbecued chicken you’ve ever had! Even better, the dry rub and barbecue sauce are both awesome multitaskers that work just as well with steak, fish, or brushed on burgers.

You’re on your way to an amazing Backyard BBQ! You’ve got BBQ Glazed Chicken – try Tex-Mex Burgers with Avocado Salsa, vibrant Cucumber and Radish Salad, and fruity Blueberry Sorbet to finish off your summertime feast.

Backyard BBQ Glazed Chicken

  

July 20, 2016

No summertime BBQ is complete without this delicious chicken, dry-rubbed with a spice blend, then slathered with tangy BBQ sauce. Keep an extra batch of the rub and sauce on hand because you won’t want to grill without it!

Be sure to check out the additional recipes for the BBQ Spice Rub & All-Purpose Finger-Lickin'-Good BBQ Sauce!

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 4

Ingredients

1 1/2 lbs Skinless chicken - 2 organic free-range, bone-in breast halves

1 tbsp Malaysian red palm fruit oil

1 tbsp BBQ Spice Rub

1/4 cup All-Purpose Finger-Lickin’-Good BBQ Sauce, plus more for serving

Directions

1Preheat a grill for indirect medium heat. Brush the chicken with the oil, and then pat the spice rub evenly over the chicken to coat.

2Place chicken on the grill, away from the heat source, and cook, flesh side up, for 15 Minutes.

3Turn the chicken over and grill for an additional 10 Minutes.

4Turn the chicken again, brush with half the barbecue sauce, and cook for 5 Minutes. Turn and brush with the remaining sauce.

5Turn and brush with the remaining sauce. Grill until an instant-read meat thermometer inserted into the thickest portion of the breast registers 165°F, 5 to 6 minutes longer.

6Remove the chicken from the grill and place on a work surface and let rest for 5 Minutes. Cut each breast in half crosswise, and serve with additional sauce if desired.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out the Backyard BBQ Menu and Guide for links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go to jjvirgin.com/recipes.

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Nutrition Facts

Serving Size1
Calories222
Sodium248 mg
Protein35 grams
Total Fat7 grams
Total Carbohydrates2 grams
Dietary Fiber0 grams

BBQ Spice Rub

  

July 20, 2016

This smoky blend is perfect for grilled meat, poultry, or fish. It also makes a great seasoning for baked sweet potatoes or slow-roasted almonds or walnuts.

Pairs well with All-Purpose Finger-Lickin'-Good BBQ Sauce.

 

  • Prep: 5 mins
  • Yields: Approximately 6 tablespoons

Ingredients

2 tbsp smoked paprika

1 tbsp chili powder

2 tsp ground cumin

1 tsp garlic powder

1 tsp sea salt

1/2 tsp freshly ground black pepper

Directions

1Combine all the ingredients in a small bowl and mix well. Double or triple the recipe and keep the rub in a sealed jar in your spice cabinet.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out the Backyard BBQ Menu and Guide for links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go to jjvirgin.com/recipes.

00:00

Nutrition Facts

Serving Size1 tablespoon
Calories19
Sodium390 mg
Protein0 grams
Total Fat0 grams
Saturated Fat0 grams
Total Carbohydrates4 grams
Dietary Fiber1 gram

All-Purpose Finger-Lickin'-Good BBQ Sauce

  

July 20, 2016

Smoked paprika lends a distinctive smoky flavor to this scrumptious BBQ sauce. And unlike store-bought BBQ sauce, you’re getting juicy flavor without all the extra sugar and chemical additives… Pairs well with BBQ Spice Rub.

  • Prep: 5 mins
  • Cook: 20 mins
  • Yields: 3 cups

Ingredients

28 oz. can organic crushed tomatoes and their juice

1/2 cup cider vinegar

3 tbsp chili powder

2 tbsp smoked paprika

2 tbsp monk fruit extract

2 tsp coconut aminos

1 tsp ground cumin

1 tsp garlic powder

1/2 tsp ground allspice

3/4 tsp sea salt

3/4 tsp ground black pepper

Directions

1Combine the tomatoes, vinegar, chili powder, paprika, monk fruit extract, coconut aminos, cumin, garlic powder, and allspice in a medium saucepan and bring to a simmer over medium heat.

2Cook, stirring occasionally, until the sauce is very thick, 20 to 22 minutes.

3Remove from the heat and season with the salt and pepper.

4Refrigerate for up to 3 weeks or freeze.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out the Backyard BBQ Menu and Guide for links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go to jjvirgin.com/recipes.

00:00

Nutrition Facts

Serving Size3 tablespoons
Calories2
Sodium273 mg
Protein1 gram
Total Fat0 gram
Saturated Fat0 gram
Total Carbohydrates6 grams
Dietary Fiber1 gram

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