Looking for a tasty meal that won't weigh you down? Try our 1 serving grilled chicken with BBQ sauce - it's only 320 calories per serving! Grilled chicken is a healthy alternative to fried options, and the addition of BBQ sauce adds a flavorful kick. Whether you're trying to lose weight or just looking for a delicious dinner idea, this recipe is sure to satisfy.

In addition to being low in calories, grilled chicken is also a good source of protein and essential nutrients like vitamin B6 and phosphorus. BBQ sauce, on the other hand, can vary widely in terms of its nutritional content depending on the brand and recipe. Some sauces can be high in sugar and sodium, so it's important to choose wisely.

In this article, we'll give you everything you need to know about making the perfect grilled chicken with BBQ sauce, from choosing the right marinade to cooking methods and more.

How to Make the Perfect Grilled Chicken

To make the perfect grilled chicken, you'll need to start with high-quality ingredients. Look for fresh chicken that is free from any cuts or bruises. You'll also want to choose the right marinade - whether you opt for a classic BBQ sauce or a homemade marinade, make sure it complements the flavor of the chicken. Finally, cook the chicken over high heat for a few minutes on each side until it's cooked through but still juicy. Another key to making great grilled chicken is to let it rest for a few minutes before cutting into it. This allows the juices to redistribute and makes for a more tender and flavorful dish. Serve with a side of veggies or a light salad for a complete meal.

The History of BBQ Sauce

BBQ sauce has a long and storied history, dating back to the early 16th century when Spanish explorers first introduced pigs to the Americas. Over time, BBQ sauce has evolved into a diverse range of flavors and styles, from tangy vinegar-based sauces to sweet and smoky blends. In the United States, BBQ sauce is most commonly associated with the southern states like Texas, Tennessee, and the Carolinas. Each region has its own unique style, with different ingredients and methods for preparation. Today, BBQ sauce is enjoyed around the world and is a popular addition to a wide range of dishes, from grilled chicken to pulled pork and more.

Health Benefits of Grilled Chicken

Grilled chicken is a healthy and nutritious choice for a variety of reasons. For starters, it's low in calories and fat but high in protein, making it a great option for weight loss and muscle gain alike. Chicken is also a good source of essential vitamins and minerals like vitamin B6, phosphorus, and selenium. In addition to its nutritional benefits, grilled chicken is also a versatile ingredient that can be used in a wide range of dishes. Whether you're making soup, salad, tacos, or stir fry, grilled chicken is a great way to add flavor and substance to your meal.

Choosing the Best BBQ Sauce

When it comes to choosing the best BBQ sauce for grilled chicken, there are a few factors to consider. First, think about the flavor profile you're looking for - do you prefer sweet and tangy sauces or spicy blends? Next, check the nutritional label to make sure the sauce is low in sodium and added sugars. Finally, consider the brand - some popular options include Sweet Baby Ray's, Stubbs, and Kraft. If you're feeling adventurous, you can also try making your own BBQ sauce using ingredients like ketchup, honey, vinegar, and spices. Experiment with different flavors and adjust the recipe to your liking.

How to Cook Grilled Chicken

To cook grilled chicken, start by preheating your grill or grill pan to medium-high heat. Brush the chicken with a light coating of oil and season with salt and pepper. Place the chicken on the grill and cook for 6-8 minutes per side, or until the internal temperature reaches 165°F. If you're using a marinade, be sure to let the chicken marinate for at least 30 minutes before cooking. And don't forget to let the chicken rest for a few minutes before slicing into it! This will ensure that the juices are distributed evenly throughout the meat.

Grill vs. Oven: Which is Better?

When it comes to cooking grilled chicken, there are a few different methods you can use. Grilling is a popular option, as it imparts a smoky flavor and crispy texture to the chicken. However, if you don't have access to a grill or simply prefer a different method, you can also cook chicken in the oven. To oven-bake chicken, preheat the oven to 400°F and place the chicken in a baking dish. Bake for 20-25 minutes, or until the internal temperature reaches 165°F. While this method won't give you the same crispy exterior as grilling, it's a good option for those who prefer a more tender, moist texture.

DIY BBQ Sauce Recipes

If you're looking for a DIY approach to BBQ sauce, there are plenty of recipes to choose from. Here are a few popular options:

• Ketchup-based sauce: Combine ketchup, apple cider vinegar, brown sugar, Worcestershire sauce, and spices in a saucepan and simmer until thickened.
• Mustard-based sauce: Mix together mustard, vinegar, honey, and spices for a tangy sauce that pairs well with grilled chicken.
• White BBQ sauce: This tangy sauce is made with mayo, vinegar, horseradish, and spices - perfect for dipping your grilled chicken in!

Different Marinades for Grilled Chicken

In addition to BBQ sauce, there are plenty of other marinades you can use to flavor your grilled chicken. Here are a few options to try:

• Lemon and herb marinade: Combine lemon juice, olive oil, garlic, and your favorite herbs (such as basil, thyme, and rosemary) for a fresh and flavorful marinade.
• Tandoori marinade: Mix together yogurt, spices (like cumin, coriander, and turmeric), and lemon juice for a tangy, spicy marinade perfect for chicken thighs.
• Soy and ginger marinade: Combine soy sauce, ginger, garlic, and honey for a sweet and salty marinade that pairs well with grilled veggies.

Types of Grilled Chicken Cuts

When it comes to grilled chicken, there are a few different cuts you can use. Here are some of the most popular options:

• Breasts: Chicken breasts are a lean choice that cook quickly and easily on the grill. They can be served as a standalone dish or sliced and added to salads or sandwiches.
• Thighs: Chicken thighs are slightly fattier than breasts, but they also have more flavor and are more forgiving when it comes to cooking time. They're a great choice for marinades and can be served on their own or as part of a stir fry or skewer.
• Drumsticks: Drumsticks are perfect for a casual, finger-licking meal. They're also a great option for kids or picky eaters who prefer dark meat over white.

Grilled Chicken BBQ Sandwich Recipe

Looking for a delicious way to use up leftover grilled chicken? Try making a BBQ chicken sandwich! Here's what you'll need:

• 1 cup shredded grilled chicken
• 2 tablespoons BBQ sauce
• 2 slices whole wheat bread
• 1 slice cheddar cheese
• 1/4 cup sliced pickles

To make the sandwich, spread the BBQ sauce on one slice of bread and top with the chicken and cheese. Toast in a panini press or on a grill pan until the cheese is melted and the bread is golden brown. Top with pickles and the remaining slice of bread, and enjoy!