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Healthier BBQ Chicken Thighs

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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 6 thighs
Course: Main Course
Cuisine: American
Ingredients Method

Ingredients
  

For the Chicken
  • 2 lb chicken thighs boneless and skinless
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp each salt, pepper
  • 1/4 tsp chili powder
For the Healthier BBQ Glaze
  • 1/2 cup ketchup no sugar added
  • 2 tbsp brown sugar I use truvia
  • 1 tbsp apple cider vinegar
  • 1 tbsp Worcestershire sauce
  • 1 tsp dijion mustard
  • 1/2 tsp smoked paprika

Method
 

Prep the chicken:
  1. Pat dry and rub with olive oil. In a small bowl, mix together all dry spices and coat chicken evenly.
Make the glaze:
  1. In a saucepan, combine all glaze ingredients. Simmer over low heat for 5–7 minutes until slightly thickened
Cook the chicken:
  1. Heat your cast iron skillet over medium heat. Once hot, add the chicken and cook 5–6 minutes per side, or until cooked through.
Glaze it up:
  1. Brush the BBQ glaze on during the last 2 minutes of cooking, letting it caramelize slightly. Let the chicken rest 5 minutes off the heat before serving. Brush with extra glaze if desired.
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