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BBQ Chicken with Cabbage Slaw with A Sugar-free BBQ Sauce Weight Loss Recipe

Last Updated on December 23, 2024 by Arif Chowdhury

When it comes to healthy eating, many people think they have to sacrifice flavor for nutrition. But that couldn’t be further from the truth!

One shining example of a dish that combines health and taste is BBQ Chicken with Cabbage Slaw. This oven-baked chicken, slathered in a sugar-free BBQ sauce and paired with a tangy cabbage slaw, is not only scrumptious but also a great addition to your weight loss journey.

Let’s explore the benefits of this recipe, how to make it, and why it deserves a spot on your dinner table.

Why Choose BBQ Chicken with Cabbage Slaw?

The Nutritional Benefits

When thinking about weight loss, it’s essential to choose foods that are not only low in calories but also high in nutrients. This recipe checks all the boxes.

  • Lean Protein: Chicken breast is a fantastic source of lean protein. According to the USDA, a 3-ounce serving of cooked chicken breast contains about 26 grams of protein and only 140 calories. Protein is essential for building and repairing tissues, and it helps keep you feeling full longer, which can curb those pesky cravings.
  • Low in Added Sugars: By using a sugar-free BBQ sauce, you can enjoy that sweet-tangy flavor without the added sugars that can derail your weight loss efforts. Studies show that high sugar intake is linked to obesity and other health issues, making this a smart swap.
  • Fiber-Rich Slaw: Cabbage is a fantastic source of fiber, with about 2 grams per cup. A diet rich in fiber can aid digestion and promote a feeling of fullness, helping you manage your weight more effectively.
  • Vitamins and Minerals: Cabbage is packed with vitamins C and K. Vitamin C supports your immune system, while Vitamin K is important for bone health. With just one cup of cabbage, you get about 85% of your daily Vitamin K needs.

Fun Fact about Cabbage

Did you know that cabbage is a member of the cruciferous family, which includes broccoli, cauliflower, and kale?

These veggies are known for their cancer-fighting properties, making cabbage a superfood you definitely want to include in your diet!

Ingredients for BBQ Chicken with Cabbage Slaw

To make this delicious dish, you’ll need the following ingredients:

For the BBQ Chicken:

  • 4 boneless, skinless chicken breasts (about 1.5 pounds)
  • 1 cup sugar-free BBQ sauce (store-bought or homemade)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste

For the Cabbage Slaw:

  • 4 cups cabbage, shredded (half green and half purple for color)
  • 1 carrot, grated
  • 1/4 cup apple cider vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon honey or sugar substitute
  • Salt and pepper to taste
  • Optional: 1/4 cup chopped fresh parsley for garnish

Step-by-Step Guide to Making BBQ Chicken with Cabbage Slaw

Step 1: Preheat Your Oven

Start by preheating your oven to 400°F (200°C). This will ensure that your chicken cooks evenly and develops that nice, caramelized exterior.

Step 2: Prepare the Chicken

In a large bowl, mix together the olive oil, garlic powder, onion powder, salt, and pepper. Add the chicken breasts and coat them well with the mixture. This simple marinade not only adds flavor but also helps keep the chicken moist during baking.

Step 3: Bake the Chicken

Place the seasoned chicken breasts on a baking sheet lined with parchment paper or aluminum foil for easy cleanup.

Bake in the preheated oven for about 20 minutes. After 20 minutes, remove the chicken and brush a generous amount of sugar-free BBQ sauce on top of each breast.

Return the chicken to the oven and bake for an additional 10-15 minutes, or until the internal temperature reaches 165°F (75°C).

Step 4: Make the Cabbage Slaw

While the chicken is baking, it’s time to whip up the cabbage slaw. In a large mixing bowl, combine the shredded cabbage and grated carrot. In a separate small bowl, whisk together the apple cider vinegar, olive oil, honey (or sugar substitute), salt, and pepper.

Pour this dressing over the cabbage and carrot mixture, and toss until everything is well coated. Allow the slaw to sit for at least 10 minutes to let the flavors meld.

Step 5: Serve and Enjoy!

Once the chicken is cooked through and has a nice glaze from the BBQ sauce, remove it from the oven and let it rest for a couple of minutes.

Serve the BBQ chicken alongside the tangy cabbage slaw. For an extra touch, sprinkle some chopped fresh parsley on top of the slaw for a pop of color.

Nutritional Information

Let’s break down the nutritional information for one serving of BBQ Chicken with Cabbage Slaw (assuming one chicken breast and a cup of slaw):

  • Calories: Approximately 300
  • Protein: 28 grams
  • Carbohydrates: 15 grams
  • Fat: 12 grams
  • Fiber: 3 grams

This dish is not only satisfying but also packed with nutrients that support your weight loss goals.

Variations to Consider

While the BBQ Chicken with Cabbage Slaw recipe is delicious as is, don’t hesitate to get creative! Here are a few variations you might enjoy:

  • Add Some Heat: If you like things spicy, consider adding some cayenne pepper to the chicken seasoning or mixing in a diced jalapeño into the slaw.
  • Experiment with the Slaw: Swap out cabbage for other crunchy veggies. Broccoli slaw or shredded Brussels sprouts can add a unique twist.
  • Add Fruits: Toss in some diced apples or pineapple into the slaw for a sweet crunch that pairs beautifully with the BBQ sauce.
  • Make it a Sandwich: Serve the BBQ chicken on a whole wheat bun with slaw on top for a delicious sandwich option.

Storing Leftovers

If you have any leftovers, feel free to store them in airtight containers in the refrigerator. The BBQ chicken will stay fresh for about 3-4 days. The cabbage slaw is best consumed within 2 days, as it can become soggy over time.

When reheating the chicken, consider doing so in the oven or microwave to maintain its moisture.

A Flavorful Way to Enjoy Healthy Eating

Incorporating delicious and healthy recipes like BBQ Chicken with Cabbage Slaw into your diet doesn’t have to be a chore.

This dish proves that you can enjoy flavorful meals while still keeping your health goals front and center.

With its blend of lean protein, crunchy veggies, and a tangy kick, it’s sure to become a staple in your meal rotation. So, roll up your sleeves and get ready to savor every bite!