BBQ Chicken & Asian Slaw

This BBQ Chicken served with Asian Slaw has the perfect balance of savory, spicy and sweet flavors. It’s healthy, delicious, easy to make and is sure to be a crowd pleaser!

BBQ Chicken
Ingredients

1 ½ lb. chicken breast, cut into 8-12 pieces
½ t Salt
¼ t Pepper
For the BBQ Sauce
1 t olive oil
¼ cup onion, finely minced or 1 tsp. onion powder
½ t garlic powder
3 T apple cider vinegar
3 T no-sugar ketchup
3 T tomato paste
1 T Worcestershire sauce
1 T Dijon or coarse mustard
¼ cup water
¼ t hot sauce
½ t smoked paprika
½ t chipotle powder
1/8 t cinnamon

Preparation
1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 3 to 4 minutes, or add onion powder and garlic powder and sauté for 1 minute to toast the spices.
2. Add the remaining ingredients, bring to a boil uncovered. Lower the heat and simmer for 15-25 minutes.
3. Preheat grill or broiler.
4. Prepare chicken breast by seasoning with salt and pepper.
5. When BBQ sauce is ready, divide in half. Baste the chicken with half the BBQ sauce.
6. Broil (4 inches from the heat) or grill the chicken, turning once for 8-10 minutes per side and cooking until it reaches 165 degrees, using a thermometer.
7. Transfer the chicken to a serving platter, and serve with remaining half of the BBQ sauce.

6 Servings
Nutrition per serving
Calories: 180
Fat: 5g
Sodium: 420mg
Carbohydrates: 4g
Protein: 26g

Recipe adapted from Diabetes Forecast.

 

Asian Slaw
Ingredients
2 cups red cabbage, shredded
2 cups green cabbage, shredded
½ small red onion, thinly sliced
½ cup chopped dill pickles
¼ cup dill pickle juice
1 jalapeno, thinly sliced

Preparation
1. Combine all ingredients together.
2. Serve alongside BBQ chicken.

6 Servings
Nutrition per serving
Calories: 20
Fat: 0g
Sodium: 105mg
Carbohydrates: 4g
Protein: 0g

Interested in learning to cook recipes like this? Our Culinary Medicine Program holds regular cooking classes. Find out more information and sign up for our cooking classes HERE.

Anschutz Health and Wellness Center