Directions:
- Preheat Oven to 350 degrees F. Oil a medium skillet or cast-iron grill pan with olive oil (approx 1 Tbsp) or spray with cooking spray. Preheat the pan over medium-high heat.
- Season the chicken with the dry rub or salt and pepper. Spray the chicken with cooking spray or brush with olive oil.
- Brown the chicken for 2-3 minutes on each side (depending on size of the piece; longer for bone-in pieces). The goal is not to cook the chicken all the way at this point, just to brown it.
- Spray or oil a 9x9 glass baking dish. Remove the chicken from the skillet/pan and place in the baking dish. Brush with half a cup of the barbecue sauce.
- Turn the chicken after 10-12 minutes and brush the other side with another half a cup of barbecue sauce.
- After 8-10 minutes, brush the chicken again with another half cup of barbecue sauce. Reserve the last half cup of sauce for dipping.
- After 8-10 minutes remove the dish from the oven and cover loosely with aluminum foil. Let cool for 3-5 minutes. Serve with remaining barbecue sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 522.63 Kcal (2188 kJ) | ||
| Calories from fat | 157.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.48g | 27% | |
|---|---|---|---|
| Cholesterol | 106.39mg | 35% | |
| Sodium | 1676.21mg | 70% | |
| Potassium | 351.96mg | 7% | |
| Total Carbs | 61.73g | 21% | |
| Sugars | 47.19g | 189% | |
| Dietary Fiber | 1.43g | 6% | |
| Protein | 34.29g | 69% | |
| Vitamin C | 1.5mg | 2% | |
| Iron | 1.5mg | 8% | |
| Calcium | 54.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 159.92 Kcal (670 kJ) | ||
| Calories from fat | 48.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.35g | 27% | |
|---|---|---|---|
| Cholesterol | 32.55mg | 35% | |
| Sodium | 512.9mg | 70% | |
| Potassium | 107.69mg | 7% | |
| Total Carbs | 18.89g | 21% | |
| Sugars | 14.44g | 189% | |
| Dietary Fiber | 0.44g | 6% | |
| Protein | 10.49g | 69% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.5mg | 8% | |
| Calcium | 16.7mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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