Low-Fat Oven Barbecued Chicken Breasts

This recipe delivers all the comfort of barbecue without the heavy grease. The chicken breasts are baked in a light, flavorful sauce made from crushed tomatoes, pineapple juice, and a hint of honey and molasses. Warm spices like ginger and garlic infuse the meat with savory depth, while the vinegar adds a bright tang. It&# 226;ÂÂs a perfect weeknight dinner that feels indulgent yet remains diet-friendly. Serve it hot from the oven with steamed vegetables or whole grains for a balanced, satisfying meal.

Cooking Method: Baking, Boiling, Roasting

Cuisine: American

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 248.3

Dietary: Gluten-free

Description

This recipe delivers all the comfort of barbecue without the heavy grease. The chicken breasts are baked in a light, flavorful sauce made from crushed tomatoes, pineapple juice, and a hint of honey and molasses. Warm spices like ginger and garlic infuse the meat with savory depth, while the vinegar adds a bright tang. It&# 226;ÂÂs a perfect weeknight dinner that feels indulgent yet remains diet-friendly. Serve it hot from the oven with steamed vegetables or whole grains for a balanced, satisfying meal.

Ingredients

1 teaspoon Olive oil
2 garlic Cloves -- minced
1 cup No-salt-added canned tomatoes
1/2 cup Pineapple juice
3 tablespoons Honey
1 tablespoon Cider vinegar
1 tablespoon Molasses
3/4 teaspoon Ground ginger
1/2 teaspoon Salt
1 pound Bone-in chicken breast halves, skinned

Directions

1
Preheat oven to 425ÃÂ°F (220ÃÂ°C).
2
Heat olive oil in a medium saucepan over medium heat until hot but not smoking.
3
Add minced garlic and cook, stirring frequently, until softened and fragrant, about 30 seconds.
4
Stir in canned tomatoes, breaking them up with the back of a spoon.
5
Add pineapple juice, honey, cider vinegar, molasses, ground ginger, and salt.
6
Bring the mixture to a boil, then reduce heat and simmer until the sauce has thickened slightly, about 5 minutes.
7
Spray a shallow roasting pan with nonstick cooking spray.
8
Place chicken breasts in the prepared pan.
9
Spoon the prepared sauce generously over the chicken.
10
Bake for 20 minutes, or until the chicken is cooked through and no longer pink in the center.
11
Preheat the broiler while the chicken bakes.
12
Transfer the pan to the broiler, positioning it 4 inches from the heat source. Broil for 2 minutes, watching closely, until the sauce caramelizes and bubbles.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 248.3kcal

% Daily Value *
Total Fat 5.1g8%
Saturated Fat 1.2g6%
Cholesterol 85.8mg29%
Sodium 2516.2mg105%
Total Carbohydrate 18.3g7%
Dietary Fiber 0.8g4%
Sugars 17.0g
Protein 31.8g64%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: american, baking, barbecue, bbq, chicken, chicken breast, glaze, honey, low fat, main dish, oven baked, pineapple, tomato sauce, weeknight dinner

Read it online: https://www.chefs-mate.com/recipe/low-fat-oven-barbecued-chicken-breasts-5-pts/