A homemade barbecue sauce comes together quickly and is a great way to control sodium and added sugar.
Ingredients
- 1 cup unsalted ketchup
- 2½ Tbsp light brown sugar
- 1 Tbsp apple cider vinegar
- ½ tsp black pepper
- ½ tsp dry mustard
- ¼ tsp onion powder
- ¼ tsp garlic powder
- 1½ lb skinless, boneless chicken thighs (about 8)
- Cooking spray
- ½ tsp kosher salt
- 2 cups refrigerated prepared mashed potatoes (such as Simply Potatoes)
How to Make It
- Combine first 7 ingredients, stirring with a whisk. Place ½ cup ketchup mixture in a small bowl. Add chicken to remaining ketchup mixture; toss. Let stand 5 minutes.
- Heat a grill pan over medium-high. Coat pan with cooking spray. Remove chicken from ketchup mixture; discard ketchup mixture. Add chicken to pan; grill 5 minutes on each side or until done, brushing occasionally with reserved ½ cup ketchup mixture. Remove chicken from pan; sprinkle with salt.
- Heat potatoes according to package directions. Serve with chicken.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 439 kcal Calories from Fat: 99 kcal |
|
% Daily Value*
|
| Total Fat 11 g 31% |
Saturated Fat 4 g 20% |
Trans Fat 0.0 g |
Sodium 592 mg 10% |
carbohydrates 48 g 37% |
Dietary Fiber 2 g 5% |
Sugars 19 g 21% |
Protein 36 g 72% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |