Recipe: BBQ Glazed Chicken (2024)

Recipe: BBQ Glazed Chicken (1)

by JJ Virgin on July 21, 2016

Whatgrill-out is complete without BBQ Chicken? Unfortunately, typical recipes are full of molasses, brown sugar, ketchup, and other ingredients guaranteed to drive your blood glucose sky-high and put you at risk for health issues. No more!

Now you can enjoy this family favorite without worrying about your waistline or your sugar impact. Here arethree irresistible recipes that come together to make the best barbecued chicken you’ve ever had! Even better, the dry rub and barbecue sauce are both awesome multitaskers that work just as well with steak, fish, or brushed on burgers.

You’re on your way to an amazing Backyard BBQ! You’ve got BBQ Glazed Chicken – tryTex-Mex Burgers with Avocado Salsa,vibrant Cucumber and Radish Salad, and fruity Blueberry Sorbet to finish off your summertime feast.

Recipe: BBQ Glazed Chicken (2)

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Recipe: BBQ Glazed Chicken (3)

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July 21, 2016

No summertime BBQ is complete without this delicious chicken, dry-rubbed with a spice blend, then slathered with tangy BBQ sauce. Keep an extra batch of the rub and sauce on hand because you won’t want to grill without it!

Be sure to check out the additional recipes for the BBQ Spice Rub & All-Purpose Finger-Lickin'-Good BBQ Sauce!

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 4

Ingredients

1 1/2 lbs Skinless chicken - 2 organic free-range, bone-in breast halves

1 tbsp Malaysian red palm fruit oil

1 tbsp BBQ Spice Rub

1/4 cup All-Purpose Finger-Lickin’-Good BBQ Sauce, plus more for serving

Directions

1Preheat a grill for indirect medium heat. Brush the chicken with the oil, and then pat the spice rub evenly over the chicken to coat.

2Place chicken on the grill, away from the heat source, and cook, flesh side up, for 15 Minutes.

3Turn the chicken over and grill for an additional 10 Minutes.

4Turn the chicken again, brush with half the barbecue sauce, and cook for 5 Minutes.

5Turn and brush with the remaining sauce. Grill until an instant-read meat thermometer inserted into the thickest portion of the breast registers 165°F, 5 to 6 minutes longer.

6Remove the chicken from the grill and place on a work surface and let rest for 5 Minutes. Cut each breast in half crosswise, and serve with additional sauce if desired.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out the Backyard BBQ Menu and Guide for links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go to jjvirgin.com/recipes.

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Nutrition Facts

Serving Size1

Calories222

Sodium248 mg

Protein35 grams

Total Fat7 grams

Total Carbohydrates2 grams

Dietary Fiber0 grams


Recipe: BBQ Glazed Chicken (4)

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Recipe: BBQ Glazed Chicken (5)

July 21, 2016

This smoky blend is perfect for grilled meat, poultry, or fish. It also makes a great seasoning for baked sweet potatoes or slow-roasted almonds or walnuts.

Pairs well with All-Purpose Finger-Lickin'-Good BBQ Sauce.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 5 mins
  • Yields: Approximately 6 tablespoons

Ingredients

2 tbsp smoked paprika

1 tbsp chili powder

2 tsp ground cumin

1 tsp garlic powder

1 tsp sea salt

1/2 tsp freshly ground black pepper

Directions

1Combine all the ingredients in a small bowl and mix well. Double or triple the recipe and keep the rub in a sealed jar in your spice cabinet.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out theBackyard BBQ Menu and Guidefor links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go tojjvirgin.com/recipes.

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Nutrition Facts

Serving Size1 tablespoon

Calories19

Sodium390 mg

Protein0 grams

Total Fat0 grams

Saturated Fat0 grams

Total Carbohydrates4 grams

Dietary Fiber1 gram


Recipe: BBQ Glazed Chicken (6)

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Recipe: BBQ Glazed Chicken (7)

July 21, 2016

Smoked paprika lends a distinctive smoky flavor to this scrumptious BBQ sauce. And unlike store-bought BBQ sauce, you’re getting juicy flavor without all the extra sugar and chemical additives… Pairs well with BBQ Spice Rub.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

  • Prep: 5 mins
  • Cook: 20 mins
  • Yields: 3 cups

Ingredients

28 oz. can organic crushed tomatoes and their juice

1/2 cup cider vinegar

3 tbsp chili powder

2 tbsp smoked paprika

2 tbsp monk fruit extract

2 tsp coconut aminos

1 tsp ground cumin

1 tsp garlic powder

1/2 tsp ground allspice

3/4 tsp sea salt

3/4 tsp ground black pepper

Directions

1Combine the tomatoes, vinegar, chili powder, paprika, monk fruit extract, coconut aminos, cumin, garlic powder, and allspice in a medium saucepan and bring to a simmer over medium heat.

2Cook, stirring occasionally, until the sauce is very thick, 20 to 22 minutes, 20

3Remove from the heat and season with the salt and pepper.

4Refrigerate for up to 3 weeks or freeze.

This recipe is part of the Backyard BBQ menu, with BBQ Glazed Chicken, Tex-Mex Burgers with Avocado Salsa, Cucumber & Radish Salad, and Blueberry Sorbet. Check out theBackyard BBQ Menu and Guidefor links to all the recipes, plus more handy tips and activities for the best backyard BBQ ever!

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

For more healthy, tasty recipes go tojjvirgin.com/recipes.

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Nutrition Facts

Serving Size3 tablespoons

Calories2

Sodium273 mg

Protein1 gram

Total Fat0 gram

Saturated Fat0 gram

Total Carbohydrates6 grams

Dietary Fiber1 gram

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Recipe: BBQ Glazed Chicken (2024)

FAQs

Do you put barbecue sauce on chicken before or after baking? ›

Barbecue sauce typically contains sugar that will brown faster than the meat. This can make it difficult to tell when the chicken is done. To ensure you don't pull the chicken off too soon, add the BBQ sauce when you're nearly done cooking the meat.

How to get barbecue sauce to stick to chicken? ›

Whether you're working with breasts, thighs, drumsticks, or wings, pat the meat dry. This is especially important for skin-on chicken or marinated pieces, as this can help sauce to stay put. Applying a rub can also be useful, much like working with a thicker sauce.

How do I make BBQ chicken without drying it out? ›

Brine Before Grilling to Prevent Dry, Rubbery Chicken

Brining is simply submerging the chicken in a salt-water solution before grilling.

How to use barbecue glaze? ›

Glaze Your Food (Carefully!)

If you keep control of the timing you can use barbecue sauce to create a beautiful glaze for your food. Here are a few tips: brush the sauce onto the food and let it sit undisturbed for a few minutes. After that, keep a close eye on it and your tongs in hand.

Do you put BBQ sauce on both sides of chicken? ›

Place the chicken breasts into a 9x13-inch baking dish, and pour the sauce over the chicken. Turn the chicken pieces over in the sauce to coat both sides. Bake in the preheated oven until the chicken is no longer pink and the juices run clear, about 40 minutes.

How do you get glaze to stick to chicken? ›

Baste, baste, baste!

Basting is the key to that sticky golden surface! Start basting at 30 minutes. At first, the pan juices will be watery but towards the end of the cook time will reduce and thicken. This is when you can really get a nice thick glaze on the chicken!

How to get barbecue sauce to caramelize? ›

But you still want your sauce to come into contact with some heat so it can caramelize with the exterior of the meat to create that crispy crust everyone dreams of. To accomplish this, simply use a BBQ basting brush to apply the sauce toward the end of the cook (aim to have it on for about 10 minutes).

How do you add bottled BBQ sauce? ›

Spices: With big bold flavors, the subtly of spices in bottled sauces tends to get lost. Adding garlic or onion powder are standard flavors for barbecue, but get a little creative and try out different chile powders, peppers, cumin, or dried herbs to add body to the sauce.

What is the secret to tender chicken? ›

The best tenderizer though, is a salted yogurt marinade. The salt has the same effect as in a regular brine, but the lactic acid in the yogurt further tenderizes the meat. A 15-minute marinade with one cup of yogurt and one teaspoon of salt makes for the most tender chicken breasts imaginable.

How do you keep chicken super moist? ›

  1. Don't overcook them; they dry out.
  2. Use a meat thermometer to ensure they reach 165°F (75°C) but not beyond.
  3. Marinate or brine them beforehand to add moisture.
  4. Cover them with foil while baking to keep moisture in.
  5. Let them rest after cooking; this helps juices redistribute.
Mar 21, 2023

Is it better to grill chicken at 350 or 400? ›

The ideal grill temperature range for chicken is between 350 and 450 degrees Fahrenheit. This range is narrowed down by whether you're grilling chicken breasts, thighs, or drumsticks.

What can I put on chicken so it doesn't dry out? ›

Brine. Like a marinade, a brine helps chicken breast soak up as much moisture as possible before cooking.

Why is BBQ chicken so dry? ›

The Role of Temperature and Cooking Time

When you cook chicken at a high temperature, the muscle fibers of the chicken contract rapidly, causing moisture loss. However, if you cook your chicken too low and slow, the fibers will break down, resulting in a mushy, dry texture.

Do you put BBQ sauce on during or after cooking? ›

Focus on searing the meat and then cooking it until it reaches a safe inside temperature at the thickest part. Sauces are best applied near the end of cooking to prevent burning. Only baste it with sauce during the final five minutes of cooking. The taste will blow you away without any burned mess on your grill.

Do you put oven or BBQ first? ›

Cook meat in the oven first

If you're expecting lots of people, this can also speed serving time up. Cooking meat in the oven first can also help you avoid other issues, such as with the BBQ coals not being hot enough or having too much food on the grill.

Do I cook chicken before adding sauce? ›

It is recommended to brown the chicken first before adding it to the sauce. Browning the chicken adds flavor and helps it retain moisture during the cooking process. You can pan-sear the chicken in a little oil until it develops a golden brown crust before transferring it to the sauce.

Should you cook chicken before barbecue? ›

Yes. Precooking food partially in the microwave, oven, or stove is a good way of reducing grilling time.

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