Originally aired on April 22, 2015
Barbecue Chicken

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Healthy Barbecue Swaps

"Fire up the grill! Best-selling author and food blogger Danielle Walker shares healthy, mouthwatering recipes for summer.Get the full recipes here. "

Fire up the grill! Best-selling author and food blogger Danielle Walker shares a healthy and delicious recipe for barbecue chicken from her new book, Against All Grain: Meals Made Simple! Danielle's homemade barbecue sauce has less than half the amount of sugar as most store-bought sauces, and it uses natural sugars like raw honey and coconut sugar, which are easier to digest, cause less inflammation and won't spike your blood sugar.

Serves: 6
Prep time: 5 minutes
Cook time: 30 minutes

Nutritional information:
615 calories
11.6g total fat
3.3g saturated fat
110.5g protein
10.3g carbohydrates
1.2g dietary fiber
8.4g sugar

Ingredients:

  • 5 pounds chicken parts, bone-in and skin-on
  • ¼ cup barbecue dry rub
  • ½ cup barbecue sauce

Instructions:

  • Preheat a grill to medium-high heat. If using a charcoal grill, set it up with 2 heat zones: medium-high and low. 
  • Rub the chicken all over with the barbecue dry rub. Set aside while the grill heats. 
  • Place the chicken skin side down on the grill. Sear the pieces for 5 minutes, then lower the heat to medium and flip the chicken over. If using a charcoal grill, move the chicken away from the heat source to the cooler side of the grill. Cover and leave undisturbed for 15 minutes.
  • Brush the skin sides of the chicken with the barbecue sauce, then turn them skin side down and brush the bottoms. Cook for 5 minutes, then flip again and cook for 5 minutes more.
 

Barbecue Dry Rub

Yield: 1.5 cups
Prep time: 5 minutes

Ingredients:

  • 1/3 cup coconut crystals
  • ¼ cup paprika
  • ¼ cup chili powder
  • 1 tablespoon garlic powder
  • 1 tablespoon coarse sea salt
  • 1 tablespoon dry mustard
  • 2 teaspoons dried oregano leaves
  • 2 teaspoons ground cumin
  • ¾ teaspoon cracked black pepper
  • ½ teaspoon cayenne pepper

Instructions:

  • Mix all of the ingredients together in a small bowl. Store in an airtight container in the pantry for up to 3 months.
 

Barbecue Sauce

Yield: 3 cups
Prep time: 8 minutes
Cook time: 30-40 minutes

Nutritional information:
Serving Size: 2 tablespoons
47.8 Calories
0.2g Total Fat
0g Saturated Fat
0.6g Protein
12.2 Carbohydrates
0.6g Dietary Fiber
3.4g Sugar

Ingredients:

  • 2 cups tomato puree
  • ¾ cup honey 
  • ½ cup white vinegar
  • ¼ cup tomato paste
  • 2 tablespoons coconut crystals
  • 2 tablespoons coconut aminos
  • 2 teaspoons fish sauce
  • 1 ½ teaspoons natural liquid smoke
  • 1 teaspoon sea salt
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon Dijon mustard
  • ½ teaspoon cayenne pepper
  • ½ teaspoon minced garlic
  • ½ teaspoon onion powder
  • ½ teaspoon ground all spice
  • ½ teaspoon cracked black pepper

Instructions:

  • Place all of the ingredients in a saucepan over medium-high heat and whisk to combine.
  • Bring to a boil, then reduce the heat and simmer for 30 to 40 minutes, until the sauce has reduced by about half.
  • Let come to room temperature before storing in the refrigerator for later use. The sauce may be stored for up to 1 week. 
 

Source: ©Danielle Walker, Against All Grain: Meals Made Simple

 

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