Lighter Bbq Chicken Recipe

Make the marinade

In a medium bowl whisk together pineapple juice, low-sodium soy sauce, ketchup, apple cider vinegar, brown sugar, grated ginger, minced garlic, and sriracha until smooth.

Reserve about 3 tablespoons of the marinade in a small bowl and set aside for basting/finishing (do not use reserved marinade unless boiled). Pour remaining marinade into a zip-top bag or shallow dish with the chicken thighs, add 1/4 tsp kosher salt and 1/4 tsp black pepper, seal, and refrigerate to marinate for at least 30 minutes and up to 4 hours.

About 15 minutes before cooking remove chicken from refrigerator so it comes closer to room temperature. Preheat a grill or grill pan to medium-high (about 400°F / 200°C). Brush pineapple slices lightly with 1 tsp olive oil and season with a pinch of salt and pepper.

Grill the chicken thighs 4–6 minutes per side (depending on thickness), turning once, until internal temperature reaches 165°F (74°C). During the last 2 minutes of cooking, brush the chicken with the reserved marinade and place pineapple slices on the grill alongside the chicken, cooking until nicely charred (about 1–2 minutes per side).

If using an oven, preheat to 425°F (220°C). Place marinated chicken on a parchment-lined sheet pan and roast 14–18 minutes, finishing under the broiler 1–2 minutes to caramelize with the reserved marinade brushed on in the last 2 minutes. Add pineapple slices to the pan and roast 6–8 minutes until slightly charred.

Remove chicken and pineapple from heat, rest chicken 5 minutes, then slice thighs into strips or leave whole. Spoon any pan juices over the chicken.

Rinse 3/4 cup brown rice under cold water until water runs clear to remove excess starch.

In a small saucepan combine rinsed rice, 1.5 cups water and 1/4 tsp salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer gently for 30–35 minutes until water is absorbed and rice is tender.

Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and stir in lime zest if using. Keep warm until serving.

In a large bowl combine mixed greens, halved cherry tomatoes, sliced cucumber, and thinly sliced red onion.

Drizzle with 2 tablespoons light vinaigrette, season with 1/8 tsp salt and 1/8 tsp black pepper, and toss gently to coat just before serving so greens remain crisp.

Divide brown rice between two plates (about 3/8 cup cooked rice per plate; adjust if you prefer more). Place a portion of grilled BBQ chicken next to the rice and top or accompany with a grilled pineapple slice.

Add a scoop of the tossed salad to each plate. Sprinkle chopped cilantro over the chicken and serve with a lime wedge on the side for squeezing.

Optional: Drizzle a teaspoon of reserved boiled marinade (boil reserved marinade for 1–2 minutes until bubbling) over the chicken for extra glaze flavor.