Fun Food Friday- BBQ Chicken

Oven-BBQ Chicken

Boneless, skinless chicken breast is my preference for chicken, but it is of course the most expensive kind of chicken and sometimes the Dutch in me wins out, like when Chicken Thighs are $.99 a pound (and chicken breast is $3.29). So when those times roll around, I make this absolutely delicious BBQ chicken. And since I pull the skin off and use whole wheat flour as the coating, it all fits into my healthy diet :). This sauce probably would taste really good on chicken breast too, just have never tried it.



Ingredients: Chicken Thighs, Whole Wheat Flour (White flour works too), Paprika, Onion, Chili Powder, Ketchup, Salt, Pepper, Vinegar, Worcestershire Sauce

In a bowl mix together 1/2 cup whole wheat flour...

1 tsp paprika...

1/2 tsp salt...

and 1/8 tsp pepper. Stir together

Grease a 9x13 pan with some olive oil

Dredge the chicken in the flour mixture

Place the chicken skin side down (of course I pulled the skin off :)). Place in a 350 degree over for 30 minutes.

While the chicken is baking mix together 1/2 cup ketchup...

1/2 medium onion, chopped...

2 TBS water...

1 TBS vinegar...

1 TBS Worcestershire sauce...

1/2 tsp chili powder...

1/2 tsp salt...

 

and 1/4 tsp pepper

Whisk together until sauce forms

 

After the chicken has been cooking for 30 minutes, take it out of the over and pour sauce over the chicken and rub it to cover

Then flip the chicken over...

And pour sauce on the other side, making sure it coats the whole piece of chicken. Put back in the over and bake for 30 more minutes.

That's one good looking plate of chicken :)

 

 

Not too sure about it...

 

Going in for more :)

 

 

Even my picky Micah liked it

He just wanted his milk (Actually, I think he ate a whole piece by himself :))

 



 Oven-BBQ Chicken

Chicken Thighs (I pull of the skin to make it a bit healthier)

1/2 cup whole wheat flour (or all-purpose flour)

1 tsp paprika

1/2 tsp salt

1/8 tsp pepper

1/2 cup ketchup

1/2 medium onion, chopped

2 TBS water

1 TBS white vinegar

1 TBS Worcestershire sauce

1/2 tsp chili powder

1/2 tsp salt

1/4 tsp pepper

 

Combine the flour, paprika, salt and pepper. Dredge the chicken in the flour mixture. Grease the bottom of a 9x13 pan with olive oil. Place the chicken in the pan, skin side down. Bake uncovered for 30 minutes. Combine the ketchup and the remaining 7 ingredients, whisk together until combined. Remove the chicken from the oven. Pour sauce over chicken, turn chicken, and pour the remaining sauce on the chicken. Return to the oven and bake for 30 more minutes.