With this Low-carb Oven BBQ Chicken, you can enjoy a great BBQ taste without the grill and the carbs!
Being a busy mom, easy meals are a must. We love our one-pot Pakistani Kima (beef curry), Shepherd's Pie, Healthy Hamburger Helper, and Chili Mac. One other meal we just love is this Oven Barbecued Chicken. (sorry about the poor photo....I'll try to get a new one of these days.)
Well, it is still pretty cold here in West Michigan, and as of two days ago there were still about 7 inches of snow on the ground. Not quite grilling weather yet. But that didn't stop me from following through on satisfying a craving for barbecued chicken.
We have been trying to add more animal proteins to our family diets since my diagnosis with adrenal burnout and copper overload. I will be posting more on this in the near future, but suffice it to say that I think that these are today's epidemics.
As such, we have been eating more eggs, red meat, chicken and a bit of fish (please read my post on Mercury in Fish to see why it is only a "bit".)
Oven BBQ Chicken with Our Favorite Family BBQ Sauce
One of our favorite recipes is one that I just found and recreate this past week -- OVEN BARBECUED CHICKEN!!
Everyone loved it so much (and I had made 2 whole chickens) that even after all of those leftovers, I did a repeat performance last night.
One of the neat things about this recipe is it put my new-found chicken cutting talents to the test. I recently went to a demonstration by Tilling to Table at a local chapter meeting of the Weston A. Price Foundation, where I learned how to deal with a whole pastured chicken. Well, I am embarrassed to say that until I saw it done, I had never cut up a whole chicken in my life. So now in two weeks, I have cut up 5!
As I have mentioned before, our family is off of almost all forms of sugar, so I used alternative (as healthy as possible) sweeteners for the sauce.
The recipe for the sauce is a modified version of one from the recipe forums on Whole Approach.
Recipe Notes for Oven BBQ Chicken
- You can use Bragg's liquid aminos if avoiding tamari.
- Here's how to make your own chili powder.
- Substitute lemon juice for apple cider vinegar if not tolerated.
- 1/4 teaspoon organic garlic powder can be used instead of a clove of garlic.
- You can substitute 1/2 teaspoon dried minced onion for the fresh onion.
- 1/8 teapsoon organic ground ginger can be substituted for a small chunk of ginger.
- You can substitute any healthy sweetener for the xylitol, but you may need to use a different amount if using a liquid sweetener so read this post on substituting sweeteners. If using stevia as your sweetener, use 1/16 teaspoon.
Oven Barbecued Chicken
- In a small saucepan, whisk the water into the tomato paste.
- Add other ingredients and cook over low heat for about 5 minutes.
- Spoon and spread evenly over chicken.
- Bake at 350 degrees (375 if you prefer more of a "grilled" effect) for 50 minutes or until internal temperature reaches at least 180 degrees. My family prefers the chicken more well-done so I cooked it a bit longer.
- One batch of the sauce is sufficient for one whole chicken weighing approximately 4 pounds, with perhaps a bit left over.
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
So go fire up your....uh...oven and have some great barbecue chicken anytime of year!
Here are some other favorite meals of ours:
Do you have a favorite chicken recipe to share?