Craving a dish that’s both sweet and savory, and kind to your waistline? This Pineapple Glazed BBQ Chicken recipe is a fantastic way to enjoy a healthy BBQ chicken meal with a tropical twist. You’ll love how simple and flavorful this healthy BBQ chicken recipe is to prepare.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breasts or thighs.
- Pineapple Juice: Fresh or canned, unsweetened is best.
- BBQ Sauce: Choose a low-sugar, healthy BBQ chicken sauce.
- Garlic Powder: Fresh minced garlic works too.
- Ginger: Ground ginger or fresh grated.
Ingredients:
For the Pineapple Glaze:
- 1 cup unsweetened pineapple juice
- 1/2 cup low-sugar BBQ sauce
- 2 tablespoons apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon ground ginger
- 1/4 teaspoon black pepper
For the Chicken:
- 4 boneless, skinless chicken breasts (about 1.5 lbs total)
- 1 tablespoon olive oil
- Salt and pepper to taste
Optional Garnish:
- Fresh chopped cilantro
- Pineapple chunks
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving (approximate): 320 kcal
- Tools Needed: Whisk, large skillet or grill, tongs.
Step-by-Step Instructions:
1. Prepare the Pineapple Glaze
In a medium saucepan, whisk together the pineapple juice, low-sugar BBQ sauce, apple cider vinegar, garlic powder, ground ginger, and black pepper. Bring this mixture to a gentle simmer over medium heat. Let it cook for about 10-15 minutes, stirring occasionally, until the glaze thickens slightly.
2. Season and Sear the Chicken
Pat your chicken breasts dry with paper towels; this helps them get a nice sear. Season both sides with salt and pepper. Heat olive oil in a large skillet or prepare your grill to medium-high heat. Place the chicken in the hot pan or on the grill.
3. Cook and Glaze the Chicken
Cook the chicken for 5-7 minutes per side, or until it reaches an internal temperature of 165°F (74°C). During the last 5 minutes of cooking, brush the chicken generously with the pineapple glaze. Flip and glaze the other side, ensuring a beautiful, caramelized coating.
4. Rest and Serve
Once cooked through, remove the healthy BBQ chicken from the heat and let it rest for 5 minutes. This allows the juices to redistribute, keeping your chicken moist and flavorful. Garnish with fresh cilantro and pineapple chunks if desired.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to the glaze for a little heat.
- Grilled Pineapple: Grill fresh pineapple slices alongside the chicken for an extra tropical side.
- Marinade: Marinate the chicken in a portion of the glaze for 30 minutes before cooking for deeper flavor.
Storage Instructions:
Store any leftover Pineapple Glazed BBQ Chicken in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm in the microwave or in a skillet over low heat until heated through, adding a splash of water if needed to prevent drying.
Frequently Asked Questions (FAQ):
Can you make this recipe with frozen chicken?
Yes, but you’ll need to thaw the chicken completely before cooking. Pat it dry thoroughly before seasoning.
What side dishes pair well with this healthy BBQ chicken?
Roasted vegetables, brown rice, a fresh green salad, or quinoa are all excellent choices.
Can you prepare the glaze ahead of time?
Absolutely! You can make the glaze a day or two in advance and store it in an airtight container in the refrigerator.
How do you know when the chicken is cooked through?
The best way is to use a meat thermometer. Insert it into the thickest part of the chicken; it should read 165°F (74°C).
Is this recipe good for meal prep?
Yes, this healthy BBQ chicken recipe is perfect for meal prep. Cook a batch and portion it out with your favorite sides for healthy lunches or dinners throughout the week.
