Easy Low Fat BBQ Chicken Recipe

Rather than buying a ready made, full of preservatives and sugar off the shelf barbeque sauce, try this easy home made version. Nothing very complicated, but very tasty and easy to do.

Unlike some BBQ sauces, this one takes very little time, very little mess and shock horror, is a low fat recipe. Those of you familiar with my other recipes will be surprised to hear it. Compared to my BBQ ribs recipe, this one is about 100% quicker and easier, yet still manages to taste great. This is the easiest, simplest BBQ recipe I know, and I tend to use it when I forgot what I was supposed to be cooking. All of the ingredients are things most people will have in their kitchen. Except perhaps the mustard powder. If you can’t find English mustard powder, a ready made wholegrain mustard will do. Don’t use American mustard, it’s too sweet for this.

You can use breast meat for this recipe, but I prefer to use drumsticks or thigh joints. In all, this one takes less than an hour cooking and preparation time, but the smells from the oven are spectacular.

You will need:

Equipment:

• A roasting pan
• A bowl
• A sharp knife
• A chopping board
• A wooden spoon

Ingredients:

• 8-10 chicken drumsticks or thighs
• 1 large onion, chopped
• 6 tablespoons dry cider
• 6 tablespoons soy sauce
• 1 tablespoon tomato puree
• 1 heaped tablespoon of brown sugar
• 1 heaped teaspoon dried mustard powder (or
• 1 table spoon wholegrain mustard)
• 1 clove of garlic, crushed
• Olive oil
• Black pepper
• 1 large bottle of wine

The great thing about this recipe, is that you pretty much just throw it in the oven, and stir occasionally.

First, open the wine, pour and sip. Preheat the oven to 400F. Chop the onion and crush the garlic.

Next, wash the chicken pieces, pat dry and score the meat with a sharp knife. If you have chosen to use breast meat, cut them in half. Next, rub the chicken with olive oil and sprinkle with black pepper and the chopped onion and a few drops of olive oil. Place the tin on the top shelf in the oven and cook for about 15 minutes.

In a bowl, combine the crushed garlic and all the other ingredients and stir with the wooden spoon until nicely blended. When the chicken has been cooking for 15 minutes, drain off any excess oil and pour the sauce over the chicken, stirring the chicken to coat. Put back in the oven and cook for a further 30 minutes, basting occasionally.

Serve with rice or French fries and a salad.