This delicious Weight Watcher friendly BBQ chicken was inspired by a recipe in an old(er) Weight Watcher cookbook called, “Weight Watchers Good Deal: More Satisfying Meals for Less Money“. It’s a beautiful cookbook. The cookbook gives you PointsPlus, not FreeStyle Smart Points, so you have to use the recipe builder to get the right smart points, but it still gives you lots of great recipe ideas.
This BBQ chicken can be cooked on your grill or grill pan, but could just as easily be cooked on a sauté pan. If you are cooking it on an actual grill you’ll just want to make the chicken pieces the size of chicken tenders instead of nuggets.
Keep this recipe on hand or pin it so you can come back to it later.
The instructions are super simple and one serving is just 2 WW FreeStyle Smart Points. You’ll want to keep this recipe in your box of tricks since most of the ingredients are kitchen staples you will most likely already have on hand.
The secret is in the sauce.
This homemade sauce is super yummy. Make sure you coat the chicken several times as it cooks so you get the flavor of the sauce. Alternatively, if you have extra BBQ sauce you could always dip the chicken in the extra sauce.
Zero smart points BBQ sauce.
Don’t have time to make the sauce? No problem. I am going to let you in on a little secret that a WW member told me at my meeting this morning… there is a BBQ sauce that is literally zero everything. Zero calories, saturated fat, smart points, etc. ZERO. Walden Farms brand makes all kinds of salad dressings and sauces that are all zero smart points. You can check out the zero point Walden Farms barbecue sauce here.
Here is what you need to make this Weight Watcher friendly barbecue chicken:
1/2 cup ketchup (If doing gluten-free double-check the bottle. Here are a few that are for sure gluten-free)
1/3 cup brewed coffee
1/4 cup packed brown sugar
1/8 cup apple-cider vinegar
1 garlic clove, minced
1/2 tsp. salt
1/8 tsp. red pepper flakes
2 lbs. boneless skinless chicken
What you do:
Spray grill pan with nonstick spray. Preheat grill to medium or medium-high heat.
Cut chicken into small pieces. (1-inch by 1-inch is good) I think I cut mine too big. My husband and I both agreed the smaller they are the better, because you get more of the sauce on each piece. 🙂 The sauce is YUMMY!
Combine ketchup, coffee, brown sugar, vinegar, garlic, 1/4 tsp. salt, and pepper flakes in medium saucepan and set over medium heat. Cook, stirring, until mixture comes to a boil. Reduce heat and simmer 10 minutes.
Meanwhile, Sprinkle chicken with remaining 1/4 teaspoon salt. Place chicken on grill pan and allow to cook, turning occasionally, 10-15 minutes.
Brush chicken with sauce, and grill until instant-read thermometer inserted in center registers 165 degrees and the sauce begins to carmelize on the chicken, about 5-10 minutes longer.
Makes 8 servings.
One serving is 4 ounces BBQ chicken.
One serving is 4 Green, 2 Blue, and 2 Purple points.
Grilled BBQ Chicken Nuggets
Ingredients
- 1/2 cup ketchup (If doing gluten-free double-check the bottle. Here are a few that are for sure gluten-free)
- 1/3 cup brewed coffee
- 1/4 cup packed brown sugar
- 1/8 cup apple-cider vinegar
- 1 garlic clove, minced
- 1/2 tsp. salt
- 1/8 tsp. red pepper flakes
- 2 lbs. boneless skinless chicken
Instructions
- Spray grill pan with nonstick spray. Preheat grill to medium or medium-high heat.
- Cut chicken into small pieces. (1-inch by 1-inch is good) I think I cut mine too big. My husband and I both agreed the smaller they are the better, because you get more of the sauce on each piece. 🙂 The sauce is YUMMY!
- Combine ketchup, coffee, brown sugar, vinegar, garlic, 1/4 tsp. salt, and pepper flakes in medium saucepan and set over medium heat. Cook, stirring, until mixture comes to a boil. Reduce heat and simmer 10 minutes.
- Meanwhile, Sprinkle chicken with remaining 1/4 teaspoon salt. Place chicken on grill pan and allow to cook, turning occasionally, 10-15 minutes.
- Brush chicken with sauce, and grill until instant-read thermometer inserted in center registers 165 degrees and the sauce begins to carmelize on the chicken, about 5-10 minutes longer.
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*SmartPoints® calculated by Meal Planning Mommies; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated without Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.
