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–+ servings

Charred Barbecue Chicken

766kcal | 57g Protein | 93g Carbohydrates | 18g Fat
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Prep Time 15 minutes
Cook Time 30 minutes
Down Time 2 hours
Total Time 2 hours 45 minutes
Carb Rice
Protein Chicken
Servings 4
Calorie 600-800 Calories

Equipment

Ingredients
  

For the Chicken:

  • 2 pounds chicken breast tenderloins
  • 1 cup store-bought barbecue sauce for marinade
  • 2 tbsp olive oil for cooking

For the Roasted Broccoli:

  • 1.5 lbs broccoli florets
  • 1 tbsp olive oil
  • 1/2 tbsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper

For Serving:

  • 1/2 cup store-bought barbecue sauce
  • 1 cup jasmine rice

Instructions
 

  • Place the chicken in a large bowl or zip-top bag. Pour the barbecue sauce over the chicken, ensuring it’s evenly coated. Seal and refrigerate for at 2-4 hours (or up to overnight).
    2 pounds chicken breast tenderloins, 1 cup store-bought barbecue sauce
  • Begin cooking rice according to your preferred method. I love my rice cooker!
    1 cup jasmine rice
  • Preheat the oven to 425°F. Toss the broccoli florets with olive oil, garlic powder, salt, and black pepper in a large mixing bowl. Spread evenly on a baking sheet.
    1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper
  • Roast the broccoli in the oven for 20-25 minutes, tossing halfway through, until tender and slightly charred.
  • Heat a large skillet over medium-high heat and add olive oil. Remove the chicken from the marinade & discard the excess liquid in the bag. Sear the chicken for 4-5 minutes per side, until browned and cooked through (internal temperature of 165°F). You will have to do this in two batches or using two skillets to avoid crowding.
    2 tbsp olive oil
  • While the chicken cooks, pour 1/2 cup of fresh barbecue sauce into a small saucepan. Bring to a boil, then reduce to a simmer for 3-5 minutes, until slightly thickened. Remove from heat.
    1/2 cup store-bought barbecue sauce
  • Divide the chicken and roasted broccoli into four servings & serve over a bed of rice. Drizzle the barbecue glaze over the chicken & enjoy!

Nutrition

Calories: 766kcalCarbohydrates: 93gProtein: 57gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.03gCholesterol: 145mgSodium: 2008mgPotassium: 1691mgFiber: 6gSugar: 39gVitamin A: 1368IUVitamin C: 155mgCalcium: 141mgIron: 3mg
Keyword BBQ chicken recipe for meal prep, Healthy grilled barbecue chicken meal prep, Macros-friendly BBQ chicken recipe
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