Barbecue Chicken Thighs

These barbecue chicken thighs are juicy and packed with flavor, making them a perfect dish for any summer cookout. With a homemade BBQ sauce, this high-protein meal is both satisfying and delicious.

Ingredients

• Chicken thighs - 4 pieces (approximately 600g)
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1 teaspoon
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Brown sugar - 2 tablespoons
• Ketchup - 1/2 cup
• Apple cider vinegar - 2 tablespoons
• Worcestershire sauce - 1 tablespoon
• Mustard - 1 tablespoon

Steps

1. Preheat your grill to medium-high heat.
2. In a small bowl, mix together the olive oil, salt, black pepper, garlic powder, onion powder, paprika, and cayenne pepper to create a seasoning rub.
3. Rub the seasoning mixture all over the chicken thighs, ensuring they are evenly coated.
4. In another bowl, combine the brown sugar, ketchup, apple cider vinegar, Worcestershire sauce, and mustard to make the barbecue sauce.
5. Place the chicken thighs on the grill, skin side down, and cook for about 5-7 minutes until they develop grill marks.
6. Flip the chicken thighs, brush with the barbecue sauce, and continue to grill for another 15-20 minutes, or until the internal temperature reaches 75°C (165°F), brushing with more sauce as desired.
7. Once cooked, remove the chicken from the grill and let it rest for 5 minutes before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 12 g
• Sodium: 800 mg
• Cholesterol: 140 mg
• Total Fat: 28 g
• Saturated Fat: 7 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains healthy fats which can improve heart health.

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