Quick and Easy Barbecue Chicken

BBQ Chicken with Sugar Snap Peas and Quick Roasted Beets

BBQ Chicken with Sugar Snap Peas and Quick Roasted Beets

When winter comes around, I like to be reminded that spring is not far away, and then summer will be here. Sitting on the deck enjoying the rich, green forest all around us, Harris firing up the grill to cook something wonderful to eat, it makes me want to bring some of that feeling to a quick, inexpensive and savory meal. I love the idea of barbecue chicken, but I haven’t found a pit master who prepares it the way I want it. Often the meat is greasy and the skin is always a waste of a good ingredient. So this is my take on the subject—I know many of you will heartily disagree, so I hope you’ll find this recipe one you’ll enjoy for its own excellent qualities. Low and slow isn’t usually at the top of our must-do lists when making dinner. And the usual array of oven barbecue chicken recipes includes a gloppy, overly sweetened and processed sauce that you wouldn’t want to eat anyway. I wanted some tomato, a bit of smoky flavor, a background sweetness and a little heat. You’ll easily tweak it for your particular preferences. If there’s sauce left over, it’s great on grilled beef or pan-roasted pork.

BBQ Chicken Ingredients

BBQ Chicken Ingredients

BBQ Sauce Ingredients

BBQ Sauce Ingredients

BBQ Chicken Cooking

BBQ Chicken Cooking

BBQ Chicken

BBQ Chicken

The chicken is first cooked in a skillet to render out the fat on the skin side. Then it’s flipped over and nestled into the sauce to finish cooking on top of the stove. If you baste the top with the simmering sauce, it will soften the skin a bit, but it’s still quite fine. If you run the pan under the broiler for a couple of minutes, you can get back a bit of what’s lost in the steam, but it’s a fast and flavorful dish that will bring the promise of warmer times into your kitchen.

I found some yellow beets this week and thought they’d go nicely with the chicken and while the chicken is cooking, you can actually roast the beets and both will be done at the same time. The addition of some bright green sugar snap peas makes for a satisfying and welcome midweek meal.

Quick Roasted Beets

Quick Roasted Beets

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BBQ Chicken with Sugar Snap Peas and Quick Roasted Beets
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Quick and Easy Barbecue Chicken
Pan-roasted with a sauce that comes together in moments, barbecue chicken is no longer only for summer. You could use bone-in, skin-on chicken breasts. But sure to use a meat pounder to flatten out the thick end so the meat will cook evenly. I used a wonderful Korean-style fermented chili paste called gochujang, but you can use whatever chili paste you like.
Servings: 4 servings
Calories: 402 kcal
Ingredients
  • 8 bone-in chicken thighs with skin
  • 1/4 cup tomato paste
  • 1/2 cup apple cider or apple juice, hard cider or water
  • 2 tsp Dijon mustard
  • 1 tbsp apple cider vinegar or other vinegar
  • 1/4 cup coconut aminos
  • 1 tsp fish sauce
  • 2 tsp smoked paprika
  • 2 tbsp coconut sugar or honey
  • 2 tbsp chili paste or gochujang, taste first for heat and use less or more as desired
  • salt and papper to taste
Instructions
  1. Pat chicken thighs dry with paper towels and season with salt and pepper. In a 12-inch skillet (not nonstick), place chicken skin side down and turn the burner to medium. You want the chicken skin to crisp gently to render out all the fat. If the chicken is cooking too quickly, turn the burner down. Do not move the chicken once it's placed in the pan. It will take about 15 minutes to cook the first side.
  2. Meanwhile combine all sauce ingredients in a bowl. Taste and correct for flavor.
  3. Remove the chicken from the pan and reserve the drippings in a small bowl for another recipe. It's delicious, don't waste it. Add the sauce ingredients and str until it starts to simmer. Add the chicken back to the pan, skin side up and cook for 15 minutes, regulating the heat as necessary to keep the sauce from burning. Baste the top of the chicken with sauce if you like, or if you want crispier skin, serve the sauce only on the side.
  4. Remove chicken and plate. Place sauce in a bowl to serve on the side.
Nutrition Facts
Quick and Easy Barbecue Chicken
Amount Per Serving
Calories 402 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 5g 25%
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Cholesterol 117mg 39%
Sodium 1103mg 46%
Potassium 465mg 13%
Total Carbohydrates 19g 6%
Dietary Fiber 4g 16%
Sugars 11g
Protein 33g 66%
Vitamin A 17%
Vitamin C 7%
Calcium 3%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Quick Roasted Beets
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Quick Roasted Beets
Whole roasted beets can take hours in the oven. This method gives you deep roasted flavor in only 30 minutes. If you're making the barbecue chicken recipe at the same time, you can use the reserved chicken fat instead of butter to serve.
Servings: 4 servings
Calories: 96 kcal
Ingredients
  • 4 medium beets any color, peeled and cut into 1/2-inch slices
  • salt and pepper to taste
  • 2 tbsp butter ghee or olive oil
Instructions
  1. Place beets on rimmed baking sheet in a single layer. Sprinkle with salt and pepper. Cover pan with aluminum foil and seal, place pan in cold oven. Turn the oven to 425 degrees F. Roast for 30 minutes, turning pan around after 15 minutes. Beets should be tender and cooked through. Remove to a serving dish and top with butter and serve.
Nutrition Facts
Quick Roasted Beets
Amount Per Serving
Calories 96 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 16mg 5%
Sodium 79mg 3%
Potassium 326mg 9%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 7g
Protein 2g 4%
Vitamin A 1%
Vitamin C 9%
Calcium 1%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Sugar Snap Peas
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Sugar Snap Peas
Crisp and flavorful, this is a vegetable that put green on the side with style. Is it paleo? if you can eat it raw or lightly cooked, it's good to go as far as I'm concerned.
Servings: 4 servings
Calories: 62 kcal
Ingredients
  • 12 ounces sugar snap peas string removed
  • 1 tbsp butter or olive oil or ghee
  • salt, pepper and cayenne to taste
Instructions
  1. Be sure to remove the string from each sugar snap pea by using a paring knife at one end of the top of the pod and pulling up. In a 10-inch skillet, add 1 tbsp water and the butter and add the peas. Cook over medium high heat tossing occasionally for 5-7 minutes or until desired texture is reached. Season to taste with salt, pepper and cayenne.
Nutrition Facts
Sugar Snap Peas
Amount Per Serving
Calories 62 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 8mg 3%
Sodium 11mg 0%
Potassium 1mg 0%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 2g 4%
Vitamin A 15%
Vitamin C 25%
Calcium 6%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

 

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