Baked BBQ Chicken

Posted by on Nov 11, 2012 | Comments Off on Baked BBQ Chicken

2 lbs chicken (on bone  – legs, thighs, wings, breasts, or boneless breasts – whatever you have)
garlic pepper (see notes below)
6 oz (3/4 cup) high quality BBQ-sauce

For skinless breasts or cutlets:

  • Place chicken in a 9×13 pyrex and sprinkle both sides generously with garlic pepper.
  • Coat both sides of the chicken with BBQ sauce (simply pour into the pyrex and toss).
  • Bake in the oven at 375 for 20 – 30 mins until cooked through.

For bone in / skin on chicken parts:

  • Melt some butter in a large skillet.
  • Add chicken parts and roll in melted butter to coat on all sides.
  • Sprinkle with garlic pepper on both sides.
  • Brown chicken on both sides (roughly 5 – 7 minutes per side).
  • Add BBQ sauce and toss to coat.
  • Bake in the oven at 375 for about 30 mins.

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SIDE NOTES:

~  Easy and Good!  Prepare one or two simple side dishes while the chicken is cooking and enjoy  =)

~  This time, I had boneless chicken strips on hand, so that’s what I used.  With smaller chicken pieces like this, baking for 20 – 25 minutes is all that’s needed.  If you have larger cutlets or a whole cut up chicken, you will likely need a longer bake time – but begin checking at 25 minutes to avoid drying out the chicken.

~  For the garlic pepper, simply mix together 4 tsps garlic powder, 2 tsps black pepper, and 1/2 TBSP dried parsley flakes, and store in an empty spice shaker.

~  If you’d like to try a HOMEMADE BBQ SAUCE, simply melt the coconut oil (or butter or ghee) and mix together all of the following ingredients (this yields the exact amount needed for this recipe – 3/4 cup):

  • 1/4 cup high quality ketchup
  • 3 TBSP natural sugar of choice (or 18 drops liquid stevia)
  • 2 TBSP apple cider vinegar
  • 2 TBSP coconut oil, butter, or ghee, melted
  • 1 TBSP lemon juice
  • 1/2 TBSP Worcestershire sauce
  • 1 to 1 & 1/2 tsps pure salt (to taste)
  • 1 tsp high quality mustard
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp red pepper flakes
I like to QUADRUPLE THE SAUCE and freeze the extra 3 portions in separate, small, glass, mason jars for future use.  Preparing ahead like this makes an easy recipe even easier – while you remain in control of the ingredients in your condiments!
  • 1 cup high quality ketchup
  • 3/4 cups natural sugar of choice (or 72 drops liquid stevia)
  • 1/2 cup apple cider vinegar
  • 1/2 cup coconut oil, butter, or ghee, melted
  • 1/4 cup lemon juice
  • 2 TBSPs Worcestershire sauce
  • 4 to 6 tsps pure salt (to taste)
  • 4 tsp high quality mustard
  • 4 tsp chili powder (I use 3 tsp regular chili powder and 1 tsp chipotle powder)
  • 4 tsp paprika
  • 2 tsps red pepper flakes

 For those with various food restrictions, this recipe falls into the following categories:

Dairy Free, Gluten Free, Egg Free, Nut Free, Sugar Free, Grain Free, Vegan, Raw

If eating gluten and/or sugar free, be careful choosing a BBQ sauce or simply make your own.  Click HERE  for instructions on how to make a gluten and sugar free BBQ sauce. 

Recipe adapted from http://divascancook.com/2012/05/baked-bbq-chicken-recipe-easy-barbecue-oven.html


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