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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00:00

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 glaze chicken before or after cooking? ›

If you're pan-searing or sautéing chicken, you can drizzle the glaze over the chicken in the final moments of cooking. The heat will help the glaze caramelize and create a beautiful glaze coating.

Do you cook the chicken before putting the BBQ sauce on? ›

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 do you get barbecue sauce to stick to chicken? ›

Set your oven to broil and apply a thin coat of sauce to the meat; make sure you cover it completely but don't glob it on. Now put the meat on a rack beneath the broiler and wait until you see the sauce starting to bubble (should be no more than 1-2 minutes if you've applied enough sauce and your oven is hot enough).

When should I add the glaze? ›

The glaze should not be applied until the final hour to 30 minutes, in order to avoid burning the sugars. What you're going to do with the glaze ingredients is just combine most of them into a paste, and then apply it to the ham. After that, the heat in your oven will take care of everything.

What makes BBQ juicy? ›

Cook chicken on low, beef and pork on high.

You might be noticing a trend here: the right temperature is key to mastering your grill. For chicken that's juicy on the inside and crispy on the outside, cook it slow and low. Meanwhile, pork and beef should be cooked on high for a smoky, charred result.

How long to cook chicken breast on BBQ? ›

Place your chicken breasts on your preheated grill, and close the lid. It's important to keep the lid of your grill closed while your chicken is cooking so that no heat escapes. Cook your chicken breast on the grill for 6-8 minutes on one side. After 6-8 minutes flip your chicken breast and cook for 6-8 minutes more.

Why is my BBQ chicken dry? ›

But I often hear complaints about grilled chicken, mainly boneless, skinless breasts because they are easily overcooked and turn dry. Any lean cut of poultry or meat will tend to dry out during grilling. The darker meat, chicken drumsticks and thighs have more fat to keep them moist so these are more forgiving.

How do you use BBQ 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 chicken before or after baking? ›

You want to cook your meat until it is almost completely cooked, brush on a coating of barbecue sauce, and then grill, roast or broil the meat until the sauce has become lightly caramelized and glazes the meat.

How long should chicken sit in BBQ sauce? ›

The key to the most flavorful BBQ chicken:

It's all in the marinade. Marinating the chicken in your BBQ sauce before grilling infuses every bite with flavor. At least two hours will do the trick, though the longer the chicken gets cozy with the marinade, the better it will be.

How to caramelize BBQ sauce on chicken? ›

When your chicken has reached the desired temp, baste with a thin layer of sauce and allow to set while the chicken continues to cook. Flip and repeat applying several coats of bbq sauce until you have a shiny glaze with bits of caramelization.

Can I put BBQ sauce on raw chicken? ›

Yes, you can put BBQ sauce on raw chicken; however, most barbecue chicken recipes add the sauce in the later stages of cooking for several reasons. Browning chicken simply seasoned with salt and pepper or a dry rub as a first step gives it a crispy, flavorful surface.

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

Steps to BBQ Saucing Chicken

You want to baste the chicken with just enough sauce to cover it, but not too much that it is drenched in BBQ sauce. Coat one side and then allow the chicken to cook for 4 to 5 minutes before turning the meat over and coating the other side. Choose a thick sauce.

Do you glaze before or after oven? ›

You can apply the glaze before baking, the last 5-10 minutes of baking or even after it's right out of the oven. Whenever you decide to apply the glaze you will need a soft brush. I like the silicone pastry brushes because they are soft but can be washed in the dishwasher.

Is it better to season chicken before or during cooking? ›

Yes, you should always season your chicken before cooking when it's raw. You can even do this up to 24 hours before if you have the time. Why? Because leaving the seasoning on your chicken overnight in the fridge will help it start to trap moisture in the chicken, which will make it nice and juicy once cooked.

What goes first when coating chicken? ›

First, the raw chicken is lightly coated in flour, which absorbs excess moisture and helps the next layer adhere. Second, the chicken is dipped in beaten egg. And third, the cutlet is coated in fresh breadcrumbs, which cling evenly to both sides thanks to the coating of egg.

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