February 10, 2021
BBQ Chicken Breasts
Cook chicken breasts in your favorite way and then top with a flavorful BBQ sauce and finish with a quick broil.
Servings: 6
Calories: 298kcal
Ingredients
- 3 pounds chicken breast boneless, skinless
- salt and pepper to taste
BBQ Sauce
- 1/2 tablespoon avocado oil
- 1/2 yellow onion grated
- 1/2 tablespoons sweet paprika
- 1 teaspoon smoked paprika
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 teaspoon coriander ground
- 1/4 teaspoon celery seeds crushed
- 3/4 cups keto-friendly ketchup such as Alternasweets or use 1/3 cup tomato paste and 1/2 cup monk fruit, golden with a few tablespoons water to thin the paste
- 1 tablespoon mustard
- 1/4 cup monk fruit golden or stevia glycerite, to taste
- 2 tablespoons Worcestershire sauce make sure it’s gluten-free
- 1/4 cup apple cider vinegar
- 1/2 teaspoon liquid smoke
Instructions
- Cook the chicken breasts either poached, sous vide, grilled, or pan seared.
- While the chicken cooks, make the sauce. Add half a tablespoon of avocado oil to a small pot and when hot, add the onion. When the onion is softened and fragrant, about 5 minutes. Add all remaining ingredients then bring to a boil then reduce heat and simmer, uncovered until the sauce thickens. Taste and adjust seasoning with more salt, pepper, monk fruit, and vinegar to taste.
- After the chicken is cooked, brush with the BBQ sauce and put them under the broiler for 2-5 minutes, until the sauce bubbles and caramelizes. Rest for at least 5 minutes before serving with the remaining sauce.
Notes
Sauce makes 6 servings.
Nutrition Facts
BBQ Chicken Breasts
Amount per Serving
Calories
298
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Cholesterol
145
mg
48
%
Sodium
743
mg
32
%
Potassium
951
mg
27
%
Carbohydrates
6
g
2
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
49
g
98
%
Vitamin A
627
IU
13
%
Vitamin C
4
mg
5
%
Calcium
29
mg
3
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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