Oven-baked barbecue chicken at 176 calories. Lean chicken parts slow-baked in a tangy, spiced sauce.
This Barbecue Chicken delivers everything you love about a good barbecue without the grill. Lean chicken parts bake low and slow in a bold sauce of Worcestershire, vinegar, brown sugar, chilli powder, and chicken stock that bastes and caramelizes around the meat over the course of an hour. At just 176 calories and with 24 grams of protein per serving, it is one of the most nutritionally efficient chicken recipes on the site.
Recipe Info
Serves: 8 | Prep Time: 10 minutes | Cook Time: 1 hour | Calories per serving: ~176
Nutrition per Serving (Estimated)
Protein: 24g | Fat: 6g | Carbohydrates: 7g | Fiber: 1g
Ingredients
- 1.4kg / 3 lb chicken parts (breasts, drumsticks, and thighs), skin and visible fat removed
- 1 large onion, thinly sliced
- 3 tablespoons white wine vinegar
- 3 tablespoons Worcestershire sauce
- 2 tablespoons brown sugar
- Freshly ground black pepper, to taste
- 1 tablespoon hot pepper flakes
- 1 tablespoon chilli powder
- 250ml / 1 cup chicken stock or broth, fat skimmed
Instructions
- Arrange the chicken. Preheat the oven to 180C / 350F. Place the chicken parts in a single layer in a 33cm x 23cm / 13 x 9-inch baking dish. Arrange the sliced onions over the top.
- Make the barbecue sauce. In a bowl, whisk together the vinegar, Worcestershire sauce, brown sugar, black pepper, hot pepper flakes, chilli powder, and chicken stock until the sugar has dissolved and everything is well combined.
- Bake and baste. Pour the sauce evenly over the chicken and onions. Bake for 1 hour until the chicken is cooked through, basting with the pan sauce every 20 minutes. The sauce will thicken and caramelize around the chicken as it bakes.
- Serve. Transfer the chicken to a warm platter and spoon the thickened pan sauce over each piece before serving.
Serving Suggestions
- Serve with a classic coleslaw made with low-fat yogurt dressing
- Baked sweet potato or corn on the cob alongside keeps the barbecue theme going
- A simple green salad dressed with lemon and olive oil balances the sweetness of the sauce
- Serve on a whole-wheat bun with extra sauce for a satisfying pulled-chicken sandwich
- Steamed green beans or broccolini make a clean, simple side that lets the chicken shine
Tips and Variations
- Removing the skin before baking is the key step that keeps this recipe so lean. The sauce and long bake time keep the chicken moist without it.
- Basting every 20 minutes is important. Each baste builds a more concentrated, caramelized layer of sauce on the outside of the chicken.
- Adjust the hot pepper flakes to your heat preference. One tablespoon gives a noticeable kick; reduce to a teaspoon for a milder result.
- Apple cider vinegar can substitute for white wine vinegar and gives a slightly sweeter, more rounded flavor.
- This recipe scales easily. Double the sauce quantities for a larger batch of chicken.
Why This Recipe Works
Removing the skin before cooking rather than after is the smart move that drops the calorie count significantly without sacrificing the juiciness of the meat. The Worcestershire and vinegar in the sauce provide acidity and umami that keep the flavor bold even as the fat is reduced, while the brown sugar caramelizes during baking to create the sticky, slightly sweet glaze that makes barbecue chicken so satisfying. The slow bake in the sauce essentially braises the chicken from above and below simultaneously, keeping it tender throughout the full hour of cooking.
Storage and Reheating
Store cooled chicken and sauce in an airtight container in the refrigerator for up to 3 days. Reheat covered in a 170C oven for 15 minutes or gently in a saucepan on the stovetop. The chicken also freezes well with the sauce for up to 2 months.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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