BBQ Chicken

Maybe it comes from my southern momma, maybe not, but I LOVE barbecue. Ribs, chicken, burgers, veggies, fish, shrimp – you name it, I am there. But unlike my southern momma, I live in a place where snow and/or cold hampers our outdoor grilling part of the year. I am not easily thwarted, but still I prefer not having to stand outside in a parka trying to get our charcoal grill lit. So here you go. An easy low sodium chicken recipe, full of BBQ deliciousness and amazingly tender meat, but with all of the convenience of oven baking. You can enjoy it as is, or try spooning it over rice or baked potatoes for a truly satisfying salt free meal year round.

Serves 4.

SODIUM CONTENT: 169.9 mg per serving


2 8-oz. cans no-salt-added tomato sauce
1/2 c. finely diced onion (half sm/med onion)
2 t. minced garic (2 cloves)
2 T. apple cider vinegar
1 T. vegetable oil
2 T. Grandma’s original unsulphered molasses (available at many supermarkets and online)
1 T. honey
1 t. Liquid Smoke
1 1/2 t. ground cumin
1 t. ground paprika
1/2 t. freshly ground black pepper
1/4 t. ground cayenne pepper

2.5 lbs. boneless, skinless chicken, cut into 1 to 2-inch pieces (thighs or breasts work well here)


Preheat oven to 350 degrees.

Combine sauce ingredients in a saucepan and simmer over medium-low heat for 10 minutes. Place chicken in a 2 1/2-quart oven-proof dish. Pour sauce over top and stir to combine. Cover pan with lid or aluminum foil and place on middle rack in oven. Bake 1 hour. Remove from oven and serve immediately, garnished with cilantro if desired.

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