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Skinny Chicken With Barbecue Sauce

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.

skinny-chicken-barbecue-sauce
Prep Time: 30 minutes
Cook Time: 55 minutes


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 or yellow 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)


Instructions

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.

Makes 12 pieces (each thigh, about 3-4 ounces of chicken)


Food Fact

Chicken used to be considered a luxury meat.  It’s now so reasonable that it’s an everyday food for most people. Using bone-in chicken has more flavor than boneless.


Healthy Benefit

Chicken is a great source of protein, niacin and iron.  It’s also a useful source of B vitamins. Most of the fat is in the skin which can be easily removed.  Although chicken breasts are leaner than thighs, once you remove the skin a typical thigh has 100 calories and 3 grams of fat.


Weight Watcher
s (old points) 4

Weight Watchers POINTS PLUS 5

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

FAT FACTS: for 1 thigh with skin:
306 calories, 15g fat, 17g protein, 27g carbs, 2g fiber, 401mg sodium, 22g sugar

Find more great recipes from Nancy Fox on her website, Skinny Kitchen

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called <a href="http://www.skinnykitchen.com">Skinny Kitchen</a>. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

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