Lighter Bbq Chicken Recipe

Prep chicken

Trim any visible fat from the chicken breasts. If breasts are thick, butterfly or pound to an even 3/4-inch thickness for even cooking.

Make marinade

In a medium bowl, whisk together 2 tbsp low-sodium soy sauce, 1 tbsp apple cider vinegar, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp black pepper, 1 tsp olive oil, and 1 tbsp fresh lemon juice until combined.

Marinate

Place the chicken in a resealable bag or shallow dish and pour the marinade over it, massaging to coat. Refrigerate for at least 30 minutes and up to 4 hours. Remove chicken from refrigerator 15 minutes before cooking to take off chill.

Make glaze

While chicken marinates (or during the last 15 minutes), combine 1 cup ketchup, 2 tbsp apple cider vinegar, 1 tbsp Dijon mustard, 2 tbsp pure maple syrup, 1 tsp liquid smoke, 1 tsp smoked paprika, 2 cloves minced garlic, 1 tsp black pepper, and 2 tbsp water in a small saucepan. Stir to combine.

Simmer glaze

Bring the glaze to a gentle simmer over medium-low heat, then reduce heat and cook, stirring occasionally, for 6–8 minutes until slightly thickened. Taste and adjust: add a pinch of salt if needed. Keep warm on the lowest heat while you cook the chicken.

Cook chicken (pan or grill)

Preheat a grill or a heavy skillet (cast iron preferred) over medium-high heat. Lightly oil the grate or skillet with a high-heat oil spray or brush. Pat the marinated chicken dry with paper towels and season both sides lightly with the 1 tsp salt. Grill or sear the chicken 4–6 minutes per side (depending on thickness) with the lid closed if grilling, until an instant-read thermometer inserted into the thickest part reads 160°F (71°C).

Glaze the chicken

During the last 2 minutes of cooking, brush a generous layer of the warm light BBQ glaze on the chicken, close lid (if using grill) and cook until glaze is set and internal temperature reaches 165°F (74°C). If cooking in a skillet, reduce heat to medium-low before glazing to prevent burning; cover for 1–2 minutes after glazing to let it set.

Rest and garnish

Transfer the chicken to a cutting board and let rest 5 minutes. Slice if desired, spoon any reserved glaze warmed slightly over the sliced chicken, sprinkle with 2 tbsp chopped fresh parsley and serve with lemon wedges on the side for squeezing.