Pinch of Nom BBQ chicken drumsticks and thighs - YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Sign in Welcome!Log into your account Forgot your password? Password recovery Recover your password Search Sign in Welcome! Log into your account Forgot your password? Get help Password recovery Recover your password A password will be e-mailed to you. YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Home Food Pinch of Nom BBQ chicken drumsticks and thighs By You Magazine - June 2, 2019 There’s no reason why you shouldn’t enjoy a good barbecue when following a healthier diet. Preparation, as ever, is key. You can make the rich barbecue sauce in advance and coat the chicken in the sauce and seasoning in advance, too, ready for cooking. Just cook the coated chicken when you’re ready – in the oven if it’s not barbecue weather – and smother it with the remaining sauce to serve. Mike English PREP TIME 25 MINS COOKING TIME 30 MINS CALS PER SERVING 218 FREEZABLE AND GLUTEN FREE SERVES 4 4 chicken drumsticks (skin and visible fat removed) 4 bone-in chicken thighs (skin and visible fat removed) 1 tbsp BBQ seasoning green salad, to serve FOR THE BBQ SAUCE low-calorie cooking spray 1/2 onion, diced 2 garlic cloves, chopped 1 tbsp tomato purée 400g tin chopped tomatoes juice of 1/2 lemon 1 tbsp BBQ seasoning 1 tbsp balsamic vinegar 2 tbsp Worcestershire sauce 2 tbsp white wine vinegar 1 tbsp buffalo wings hot sauce 1 tsp English mustard powder 1 tsp granulated sweetener 1. To make the BBQ sauce, spray a frying pan with low-calorie cooking spray, place over a medium heat, add the onion and garlic and cook for 4-5 minutes until the onions have softened. Add the tomato purée and tinned tomatoes and cook for 5 minutes over a high heat, stirring frequently. Add the rest of the ingredients, turn down the heat and simmer for 20 minutes until the sauce has thickened nicely. If it seems a bit too thick, just add a little water and stir well. 2. You can use the BBQ sauce as it is or, if you prefer it smoother, blitz in a food processor or with a stick blender until you get the desired consistency. (You can store the sauce in a sterilised airtight container in the fridge for up to 3 days until ready to use or freeze for serving on another day.) 3. Place the chicken portions in an ovenproof dish, sprinkle with the BBQ seasoning and coat with a few tablespoons of the BBQ sauce. (You can do this the day before you wish to serve, if you like, or cover and freeze for cooking on another day.) 4. Preheat the oven to 200C/180C fan/gas 6 or fire up the barbecue. 5. Cook the chicken for 30 minutes or until cooked through (if you are cooking the chicken in the oven it may be ready after 20 minutes). Check that the juices run clear when you insert a knife at the thickest part of the thighs. Remove from the oven and serve with the remaining sauce, hot or cold, and a green salad. NOW BUY THE BOOK WITH 20% OFF The Pinch of Nom Food Planner by Kate Allinson, Kay Featherstone and Laura Davis will be published on 13 June (Bluebird, £9.99). To order a copy for £7.99 from 16 June until 30 June, visit mailshop.co.uk/books or call 0844 571 0640; p&p is free on orders over £15. RELATED ARTICLESMORE FROM AUTHOR Kids can eat for free at these restaurants during October half-term How to make the viral negroni sbagliato with prosecco at home 7 Halloween recipes with serious hex factor Popular in Food Gabriela Peacock 14-day plan Anytime baked eggs May 23, 2021 Joe Wicks’ maple-glazed chicken thighs with Asian slaw June 6, 2021 Mary Berry is returning to TV screens for a brand new June 15, 2021 Eleanor Maidment My summer taste notes July 4, 2021 Uyen Luu’ s sticky mustard marmalade ribs July 25, 2021 Annie Bell’ s white peach bellinis recipe August 8, 2021 M& S has launched a new crunchy Caramilk-inspired golden chocolate spread August 24, 2021 Deliciously preserved pickle and jam recipes September 19, 2021 Gordon Ramsay’ s bang bang cauliflower October 3, 2021 Wow right now Clodagh McKenna’ s speedy family dinners October 24, 2021 Popular CategoriesFood2704Life2496Fashion2240Beauty1738Celebrity1261Interiors684 Sign up for YOUMail Thanks for subscribing Please check your email to confirm (If you don't see the email, check the spam box) Fashion Beauty Celebrity Life Food Privacy & Cookies T&C Copyright 2022 - YOU Magazine. All Rights Reserved