Description
Have you ever bitten into a piece of chicken that looked beautiful and saucy on the outside, only to find it was as dry as a desert on the inside? It is a common frustration for home cooks everywhere. With the right technique, you can master Tender Glazed BBQ Chicken every single time. This recipe is healthy, packed with protein, and tastes like you spent all afternoon at the grill.
Ingredients
Scale
- 4 large boneless, skinless chicken breasts (about 6 to 8 ounces each)
- 2 tablespoons olive oil (substitute with avocado oil or melted butter)
- 1 cup BBQ sauce (your favorite brand)
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon honey or brown sugar (optional, for extra shine)
Instructions
- Level the Meat: Place chicken between plastic wrap and pound the thickest part with a mallet or rolling pin until it is an even 1-inch thickness.
- Pre-Seasoning: Pat the chicken completely dry. Rub with olive oil and sprinkle the spice mixture (paprika, garlic powder, onion powder, salt, and pepper) evenly on both sides.
- The Initial Bake: Preheat oven to 400°F. Place chicken in a lightly greased baking dish and bake for 15 minutes without sauce.
- The Glazing Phase: Remove from oven and brush a thick layer of BBQ sauce (mixed with honey/sugar if using) over each breast. Return to oven for 5-10 minutes.
- The Internal Temperature Test: Cook until the internal temperature reaches 165°F. Pull at 162°F as the temperature will rise while resting.
- Rest and Garnish: Let the chicken rest for 5-8 minutes. Drizzle with pan juices mixed with a tablespoon of fresh sauce and garnish with green onions or parsley before serving.
Notes
Resist the urge to add sauce at the beginning to prevent the sugars from burning. Always let the meat rest to keep the juices inside. For a spicy twist, add sriracha or cayenne pepper to the glaze.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Oven-Baked
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast
- Calories: 310
- Sugar: 15g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 0g
- Protein: 38g
- Cholesterol: 95mg