Smoky Barbecue Chicken for a Healthy Diet

A flavorful, protein-packed meal perfect for a light and satisfying dinner.

Cook Time: 60 minutes

Serves: 4

This smoky barbecue chicken is a delicious, lean, and protein-rich dish—ideal for anyone following a healthy diet. By controlling the type and amount of barbecue sauce, you can enjoy all the flavor without the extra calories. Pair it with grilled vegetables or a fresh salad for added fiber and fullness.

🍗 Ingredients

• 4 boneless, skinless chicken breasts

• 1 tablespoon olive oil

• 1 tablespoon smoked paprika

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon coarse salt (kosher)

• ½ teaspoon black pepper

• ¼ teaspoon chili powder

• ¼ cup low-sugar (diet) barbecue sauce

👩‍🍳 Directions

1. Prepare the dry rub: In a small bowl, mix together the smoked paprika, garlic powder, onion powder, salt, black pepper, and chili powder.

2. Pat dry the chicken: After washing, pat the chicken breasts completely dry with paper towels.

3. Season the chicken: Brush the chicken with olive oil, then coat evenly with the dry rub, pressing gently to help the spices adhere.

4. Marinate: For best flavor, refrigerate the chicken for at least 30 minutes—or for several hours if you have time.

5. Preheat the oven: Set the oven to 190°C (375°F).

6. Bake: Place the chicken breasts on a baking sheet lined with parchment paper and bake for 20–25 minutes, or until the internal temperature reaches 70°C (160°F).

7. Add the sauce: Remove the tray from the oven, brush the chicken generously with the low-sugar barbecue sauce, and return it to the oven for another 5–10 minutes until the glaze becomes golden and slightly caramelized.

8. Rest and serve: Cover the chicken with foil and let it rest for 5 minutes before serving.

Serve warm with grilled vegetables or a fresh green salad for a balanced, wholesome meal.