BBQ Marinated Grilled Chicken

http://greenlitebites.com/2012/08/09/bbq-marinated-grilled-chicken/
20120809_BBQ_chicken5

I cooked something besides burgers or fish sticks! YAY! It’s been crazy in these parts. The Husband now plays tennis in the evening, I’ve been playing catch-up after my BlogHer Vacation in NY and frankly, I’ve been uninspired in the kitchen.

Today I decided to put an end to the cooking drought and defrost some chicken. I wasn’t quite sure what I was going to do with them I just knew I wanted to cook.

I decided to grill because it’s been awhile. I thought about smothering the chicken with BBQ sauce but where’s the fun in that? Instead I made a BBQ sauce marinade giving the chicken all the BBQ flavor with less sugar laden sauce.

BBQ Marinated Grilled Chicken - meal

It worked like a charm! Everyone liked it except Little Bean. He’s at that funny age (16 months) where meat is hit or miss. Sometimes he surprises me but tonight it just wasn’t in the cards. The Husband and Little Guy, on the other hand, both loved it! I didn’t even have to coax the 7 year old and The Husband had nothing but good things to say.

BBQ Marinated Grilled ChickenIt ended up to be a great meal, cooked up fast and not only reduces calories in typical BBQ chicken but stretches a buck too. I love thinning store bought sauces with vinegar. I’ve had the same jar of BBQ sauce all summer!

Here’s what I did…

  • 2 tbsp store bought BBQ sauce (36g)
  • 2 tbsp Worcestershire Sauce
  • 1 tbsp Honey (21g)
  • 1 tbsp Apple Cider vinegar
  • 2 large boneless chicken breasts totally about 2 lbs

Mix all ingredients except the chicken to make the marinade. Set aside.

Pound the chicken breast thin. I do this by covering my counter with plastic wrap, laying the breast down and then covering with another layer of plastic.

BBQ Marinated Grilled Chicken - pounding

Pound away! These were so large I had more luck with my frying pan than the mallet.

BBQ Marinated Grilled Chicken - thin

Once the chicken is between 1/4 and 1/2 in thick (or less) cut into “tender” size pieces. Put the cut chicken and BBQ marinade in a large ziplock bag.

BBQ Marinated Grilled Chicken - marinate

Side Note: Notice the background. Somebody was fishing in the spice cabinet again. ;)

Let sit for at least 30 minutes.

Preheat the grill on high and rub it a little oil to prevent sticking. Grill the chicken 2-3 minutes a side based on how thin you pounded.

BBQ Marinated Grilled Chicken - grill

I served with roasted fresh cauliflower, a large baked potato we all split and some super quick cabbage salad (recipe coming soon.)

Update: Recipe for Simple Red Cabbage Slaw with Chia Seeds is now up! Click here.

Approx Nutritional Information per serving
Servings Amt per Serving
5 Just under 4oz of the chicken
(side items not included)
Calories Fat Fiber WWPs
240 5g 0g old: 5 new: 6
Sugar Sat Fat Carbs Protein
6g 1g 7g 40g
9 comments »»
Posted in: 5 WWP, 6 WWPP, Dinner Ideas, Grill Ideas, Toddler Approved
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8 Comments and 1 Replies

  1. sandra phillips

    Thanks Roni! This looked so good! Glad to see you are motivated again, you make everythign look so tasty! have a great weekend!

  2. sandra phillips

    Thanks Roni! This looked so good! Glad to see you are motivated again, you make everything look so tasty! have a great weekend!

  3. Barbara

    looks great.
    When my kids were small, they didn’t like meat either.
    so I can them Ranch dressing (little amount) and they dip the chicken in that and they ate.

  4. Kathleen

    Roni,

    I am sorry if you have this posted somewhere but I can’t fnd it. How/ What do you coat your vegetables with when you grill them? I love the idea of grilling them along side the meat. I usually use the oven but this is more effecitve.

    Thanks- Kathleen

  5. Kathleen

    O.k. now I just found the Roasted Vegetable post. So for the cauliflower, single veggie roasting, would you only use 1 tsp of olive oil? I think I over do it on the oil when I roast my veggies.

    Thanks again, Kathleen

  6. roni

    Actually, I usually just use a pit of non-stick cooking on the bottom of the pan and then a bit on top and sprinkle with some kosher salt. It works like a charm!

  7. Jessica

    Can I put in a request for a grilling video? I am grill-challenged and I am sure I am over complicating it like how often to stir the veggies, how do you know when to flip the chicken, etc. Maybe you could teach me. After all, your video taught me to make an omelet :)

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