Healthy Recipe: Easy BBQ Chicken


1 ½ lbs. Chicken breasts cut into 8-12 pieces
To taste Salt and Pepper
Easy BBQ Sauce (see below)

¾ cup Low-sodium Ketchup
¼ cup Brown sugar
3 Tbsp White wine vinegar
2 Tbsp Onion, minced
2 Tbsp Dijon mustard
¼ tsp Hot sauce
¼ tsp Black pepper
3 Tbsp Scallions, chopped
1 ½ tsp Lime zest
1 ½ tsp Lime juice, freshly squeezed


1. Gather all equipment and ingredients.
2. Prepare a medium-hot grill or preheat the broiler. If using the broiler, line a rimmed baking sheet with aluminum foil.
3. In a small bowl, whisk together the ketchup, brown sugar, vinegar, onion, mustard, hot sauce, and black pepper. Stir in the scallions, lime zest, and lime juice.
4. Put 1/2 of the BBQ sauce in a small bowl, for drizzling and serving. Reserve.
5. Season the chicken with salt and pepper, to taste. Baste the chicken with the remaining sauce. Put the chicken on the grill or, if broiling, put it on the prepared baking sheet. Grill or broil, 4 inches from the heat, turning once, for 10 minutes per side.
6. Transfer the chicken to a serving platter, drizzle with some of the reserved sauce, and serve with lime wedges and the remaining reserved sauce.

Recipe adapted from Paula Deen:


Yield: 6 servings
Calories: 208
Total fat (g): 3
Protein (g): 26
Total Carbohydrate (g): 18
Total sugars (g): 16
Dietary fiber (g): 0
Sodium (mg): 154

Anschutz Health and Wellness Center