Low-Fat Barbecued Chicken
A flavorful low-fat barbecue chicken featuring tangy pineapple and Worcestershire sauce, perfect for quick grilling or baking, ideal for health-conscious family meals.
Ingredients
Instructions
- In a saucepan, combine Worcestershire sauce, water, catsup, pineapple juice, brown sugar substitute, and pepper.
- Bring to a boil; reduce heat and simmer for 10 minutes.
- Combine the sauce and melted margarine in a shallow baking dish.
- Marinate the chicken for 15 minutes, turning occasionally to coat all sides.
- Grill or broil about 3 minutes on each side or bake at 350°F for 15 minutes.
Tips & Substitutions
To enhance the flavor, consider adding minced garlic or onion powder to the marinade. If you prefer a kick, a dash of hot sauce can be included. For a sweeter touch, opt for real brown sugar instead of a substitute. If you're short on time, marinating the chicken for just 5 minutes can still yield decent flavor. Pair with a side of Super Potato Salad for a refreshing meal.
Serving Suggestions
Serve the barbecued chicken with a side of grilled vegetables or a fresh salad for a balanced meal. It pairs well with Cheesy Chicken-Corn Chowder as a comforting addition. For a complete barbecue experience, consider serving with corn on the cob and your favorite dipping sauces for extra flavor.
Storage & Reheating
Store any leftover barbecued chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F for about 10 minutes or until heated through. Alternatively, you can microwave it in short bursts, covered, to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Barbecued Chicken contains roughly 169 calories, with 2g protein, 14g carbohydrates, and 13g fat. It is an excellent source of vitamin C (81% of the Daily Value), and a good source of dietary fiber.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use bone-in chicken instead of boneless?
Yes, bone-in chicken can be used, but you'll need to adjust the cooking time. Bone-in pieces will require about 20-25 minutes on the grill or in the oven at 350°F to ensure they are fully cooked. Always check the internal temperature to reach 165°F.
What can I substitute for pineapple juice?
If you don't have pineapple juice, orange juice or apple juice can be good substitutes, adding a different sweetness to the sauce. For a more tropical flavor, you could also use coconut water. Adjust the sweetness of the sauce accordingly since these juices vary in sugar content.
Is this recipe suitable for meal prep?
Absolutely! This low-fat barbecued chicken is perfect for meal prep. Cook a larger batch, let it cool, and store in individual portions. It can be added to salads, wraps, or served with grains throughout the week, ensuring you have quick, healthy meals ready.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).