If you love the great taste of sweet, tangy barbeque sauce slathered on chicken (or anything else) you’ll love this amazing recipe which offers all of the traditional barbeque flavor with 75 percent less sugar and a fraction of the sodium of commercially prepared brands that can easily derail an otherwise healthy meal. (Note: Because you will use only half the sauce for this recipe, you will have leftover barbeque sauce that will keep for several weeks stored in a covered container in the refrigerator.)
Makes 6 servings
1 (12-ounce) can sugar-free root beer*
1 cup reduced-sugar ketchup
2 tablespoons apple cider vinegar
2 tablespoons molasses
2 tablespoons Worcestershire sauce
2 teaspoons liquid smoke
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon paprika
*Sweetened with sucralose like Hansen’s is best
21/2 to 3 pounds skinless chicken breasts and thighs
1. To make the sauce, whisk together all the sauce ingredients (through the paprika) in a medium saucepan. Bring to a simmer and cook for 20 minutes, or until thick enough to coat the back of a spoon.
2. Brown the chicken pieces in a large skillet coated with cooking spray over medium-high heat. Transfer the chicken to a baking dish and coat with 3/4 cup of the barbeque sauce. Bake for 45 to 55 minutes at 350°F, or until the chicken is completely cooked through. Add additional sauce to taste!
Marlene Says: Most barbecue sauces average 12 to 16 grams of carbohydrate (with 9 to 12 of them coming from sugar) per typical 2 tablespoon serving. To reduce the amount of sugar, make your own, or look for a reduced-sugar brand like KC Masterpiece Classic Blend.
Nutrition Information Per Serving (1/6 recipe)
Calories 200 : Carbohydrate 4g (Sugars 3g) : Total Fat 7g (Sat Fat 2) : Protein 29 : Cholesterol 90 gms : Sodium 420 mg
Food Exchanges: 4 Lean Meat
Carbohydrate Choices: 1/2
Weight Watcher Point Comparison: 4