Here we are at the second appointment of the season with Light and Tasty recipes. 😊 Today I am offering you some delicious chicken fillets with barbecue sauce, you really must try them!
This recipe is kind of a link between the two columns I participate in: the Monday one, the Light and Tasty you know well, a now historic column, and the new series of reviews with recipes I dedicated myself to last month. In fact, the barbecue sauce I used to marinate and cook these chicken fillets is just that homemade barbecue sauce I told you about a couple of weeks ago, at the conclusion of the first cycle of recipes drawn from romantic films.
When I found myself with the bowl of freshly made barbecue sauce, I have to admit I didn’t have too many ideas on how to use it, given that few hamburgers and grilled ribs circulate in my house. But then I remembered that our column had a recipe with white meat scheduled for today. Well, I couldn’t have found a better way to use the barbecue sauce! Even though I had never tried using barbecue with chicken, I gave it a try. I bought some fillets, marinated them in the sauce, and cooked them in the oven. A very simple procedure, and a guaranteed good result.
We liked them very much!
Since I had more barbecue sauce than was needed for the marinade, and since potatoes paired with chicken are its perfect match, I also cooked some potatoes (in the microwave and then toasted them in the air fryer), which turned out to be excellent for dipping in the sauce. To prove that it’s not necessary for the fries to dip in sauces to be fried!
In short, lunch was served and quickly enjoyed with satisfaction, even by those in this house who usually dislike eating meat. It seems like a good advertisement for this recipe, don’t you think? 😃
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If you’re looking for more chicken recipes, take a look here: 👇
- Difficulty: Easy
- Cost: Cheap
- Rest time: 1 Hour
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Oven
- Cuisine: International
- Seasonality: All seasons
Ingredients
- 14 oz chicken fillets
- 3 tbsps homemade barbecue sauce
Tools
- Baking sheet
- Parchment paper
- Plastic wrap
- Deep dish
Steps
First, prepare the barbecue sauce.
If you don’t have some prepared in advance, you can whip it up quickly; it’s a very simple recipe, ready in just over half an hour.
My complete recipe is here –> at this link , or you can click on the following picture.
Marinate the chicken fillets in the barbecue sauce.
👉 For my marinade, I used 3 tbsps of sauce for 14 oz of chicken fillets, but the amount of sauce can certainly be adjusted to taste.
👉 If you prefer to use bottled sauce, I can’t guide you on the quantity because the consistency of the sauce is different – probably the bottled one is more liquid – but you can eyeball it. If it’s less thick, it might settle at the bottom of the dish, and in this case, you might need to turn the fillets a couple of times during marination.
Place the chicken fillets in a deep dish or bowl.
Completely cover the fillets with the sauce using a kitchen brush, or simply spreading the sauce with the back of a spoon.
Cover the dish with plastic wrap and place it in the refrigerator.
Let the fillets marinate for at least an hour, or more at your discretion (I left them in the fridge for 4 hours).
Place the fillets, covered in sauce, on a baking sheet lined with parchment paper.
Wrap the parchment paper into a foil and bake at 356°F.
Cook with the foil closed for about 10 minutes, then open it and flip the fillets.
Continue cooking for another 10-15 minutes with the foil open.
A small amount of juice will form at the bottom, not much, but still enough to baste the fillets before serving.
Serve the chicken fillets with barbecue sauce piping hot, accompanied by roasted potatoes (or cooked, as I did, in the microwave and then toasted in the air fryer).
And don’t forget a small bowl of barbecue sauce for dipping the potatoes. 😋
Salt-Free Tips
Homemade barbecue sauce is not completely sodium-free due to some ingredients (naturally salty) it contains, but it certainly contains less salt than the bottled kind. Making your own sauces that are usually bought is a great way to reduce salt. 😉
If you are interested in reducing or eliminating salt, always remember to:
▫ Gradually reduce salt, the palate must slowly get used to it and should not notice the gradual reduction.
▫ Use spices. Chili pepper, pepper, curry, nutmeg, cinnamon, cloves, cumin…
▫ Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▫ Use seeds. Sesame, pine nuts, almonds, walnuts…
▫ Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
▫ Use my salt-free vegetable granules and gomasio.
▫ Prefer fresh foods.
▫ Avoid cooking in water, prefer cooking methods that do not disperse flavors (grill, foil, steam, microwave)
▫ Avoid bringing the salt shaker to the table!
▫ Occasionally allow yourself a rule break. It’s good for the mood and helps you persevere.
If you don’t want or can’t do without salt:
▫ You can still try my recipes by salting according to your habits.
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Other Light and Tasty recipes:
And here are the recipes from my colleagues of the Light and Tasty Team!
Carla Emilia: Chicken Bites with Aglione
Claudia: Turkey Strips with Onions and Tomato
Daniela: Chicken Breast with Carrots, Almonds, and Jasmine Rice
Elena: Oven-Baked Chicken Thighs with Peppers
Milena: Chicken Curry with Colorful Swiss Chard
Carla Emilia: Chicken Bites with Aglione
Claudia: Turkey Strips with Onions and Tomato
Daniela: Chicken Breast with Carrots, Almonds, and Jasmine Rice
Elena: Oven-Baked Chicken Thighs with Peppers
Milena: Chicken Curry with Colorful Swiss Chard
