May 22, 2013

A lighter take on barbecue chicken

Baking the breasts in a flavorful, and not too sweet, sauce makes an easy, healthier dish.

By SARA MOULTON/The Associated Press

(Continued from page 1)

click image to enlarge

Panko bread crumbs add a satisfying crunch to the boneless, skinless breasts used in baked barbecue chicken.

The Associated Press

I sauteed them in a little olive oil with some fresh thyme until they were nicely toasted, then topped the chicken with the crumbs for the last 10 minutes of baking, which guaranteed the crumbs would stick to the chicken, but not get soggy.

I was very pleased with the end result: a juicy, spicy, slightly crunchy, easy-to-make chicken barbecue that happens to be tasty hot, cold or at room temperature.

EASY BAKED BARBECUE CHICKEN BREASTS

The barbecue sauce can be as flavorful as you like. For the adobo sauce and garlic, start with the lower amounts, then taste and adjust to your preference.

Start to finish: 40 minutes (10 minutes active)

Servings: 4

1/2 cup ketchup

1 to 2 tablespoons adobo sauce (from a can of chipotles in adobo)

2 teaspoons packed dark brown sugar, or to taste

2 tablespoons cider vinegar

2 tablespoons Dijon mustard

1 to 2 cloves garlic, minced

Kosher salt and ground black pepper, to taste

1 pound boneless skinless chicken breasts without the filet (a total of 2 to 3 breasts, each about 3/4- to 1-inch thick)

1 tablespoon extra-virgin olive oil

1/2 cup panko bread crumbs

2 teaspoons chopped fresh thyme

Heat the oven to 350 F.

In a small bowl combine the ketchup, adobo sauce, brown sugar, vinegar, mustard and garlic. Season with salt and pepper.

Line a shallow baking dish with foil, leaving enough excess to generously overhang the sides. Spread half of the sauce on the foil in an area just the size of the chicken breasts.

Arrange the breasts on top of the sauce and spoon the remaining sauce over them. Bring the edges of the foil up and over the chicken and fold it to enclose them.

Bake the breasts on the middle shelf of the oven for 20 minutes.

Meanwhile, in a small skillet over medium, heat the oil. Add the bread crumbs, thyme, a pinch of salt and some pepper. Saute until light golden, 2 to 3 minutes. Set aside.

After the chicken has baked for 20 minutes, open up the foil and spoon any sauce that has fallen off the chicken back on top of it. Sprinkle the crumb mixture evenly over the chicken.

Continue baking, uncovered, until the chicken is just cooked through, another 8 to 10 minutes. Let stand for 5 minutes.

Carefully slice the chicken, then divide among four serving plates, spooning any sauce and crumbs that have fallen off over the chicken slices.

Nutrition information per serving: 240 calories; 45 calories from fat (19 percent of total calories); 5 g fat (1 g saturated; 0 g trans fats); 65 mg cholesterol; 20 g carbohydrate; 0 g fiber; 9 g sugar; 28 g protein; 750 mg sodium.

 

Were you interviewed for this story? If so, please fill out our accuracy form

Send question/comment to the editors




Further Discussion

Here at PressHerald.com we value our readers and are committed to growing our community by encouraging you to add to the discussion. To ensure conscientious dialogue we have implemented a strict no-bullying policy. To participate, you must follow our Terms of Use.

Questions about the article? Add them below and we’ll try to answer them or do a follow-up post as soon as we can. Technical problems? Email them to us with an exact description of the problem. Make sure to include:
  • Type of computer or mobile device your are using
  • Exact operating system and browser you are viewing the site on (TIP: You can easily determine your operating system here.)




 

Blogs

More PPH Blogs