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Collection: Dinners - Meat
Recipe By: Mel
SUGAR-FREE BARBECUE CHICKEN
Ingredients
- For the chicken:
- 2–3 lbs chicken (thighs, drumsticks, or breasts)
- 1 tbsp olive oil
- Salt & pepper
- For the sugar-free BBQ sauce:
- 1 cup tomato paste (or no-sugar-added tomato sauce)
- 2 tbsp apple cider vinegar
- 1 tbsp yellow mustard
- 1–2 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp black pepper
- ½–1 tsp chili powder (optional)
- 1–2 tbsp Worcestershire sauce (check label for low/no sugar) or use 1-2tbsp soy sauce with 1-2 tsp lemon juice instead
- ½–1 cup water (to thin)
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Directions
Make the BBQ sauce:
- Add everything to a saucepan
- Simmer on low for 10–15 minutes until thickened
- Taste and adjust (more vinegar = tangier, more paprika = smokier)
- Pat chicken dry
- Rub with olive oil, salt, and pepper
- Bake at 400°F for 25–35 minutes (depending on cut)
- Brush with BBQ sauce
- Return to oven for 10–15 minutes until caramelized
Grill method:
- Grill over medium heat until nearly done
- Brush with sauce in last 5–10 minutes (prevents burning)
- Turn and baste a couple times
Pro Tips:
- Don’t sauce too early → it can burn without sugar buffering it
- Use thighs or drumsticks → more forgiving and juicy
- Finish under broiler (2–3 min) for that sticky BBQ texture
- Add a little butter to the sauce for richness
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