Honey BBQ Chicken
Honey BBQ chicken thighs baked and broiled to create some awesome Maillard browning. Served with a side of roasted broccoli and cajun seasoned potato wedges.
PER SERVING – MAKES 5
542 CALS
PREP TIME
15 MINUTES
COOK TIME
35 MINUTES
| CARBS | PROTEIN | FAT |
|---|---|---|
| 38g | 44g | 24g |
STANDARD RECIPE
WEIGHT LOSS
WEIGHT GAIN
STANDARD RECIPE
Honey BBQ Chicken with Potato Wedges
Servings: 5 servings
Nutrition
Calories: 542kcal | Carbohydrates: 38g | Protein: 44g | Fat: 24g
Honey BBQ chicken thighs baked and broiled to create some awesome Maillard browning. Served with a side of roasted broccoli and cajun seasoned potato wedges.
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Ingredients
For the Potatoes
- 5 small (750 g) russet potatoes
- 1 tbsp (15 g) oil
- 2 tsp (6 g) garlic powder
- 2 tsp (6 g) paprika
- 1 tsp (8 g) chili powder
- salt and pepper to taste
For the Chicken
- 2½ lbs (1135 g) boneless skinless chicken thighs
- ½ cup (120 g) BBQ sauce vinegar based is preferred
- 2 tbsp (42 g) honey
- salt and pepper to taste
Instructions
Recipe Note
- I use my air fryer to cook the potatoes and the oven to cook the broccoli and chicken. If you need to use the oven to cook all 3 components you will want to prepare accordingly to work quickly and to ensure you have the space in the oven.
For the Broccoli
- Preheat your oven to 425° F.
- Wash and cut your broccoli into florets. I buy the precut stuff to make it easier and faster.
- Toss the broccoli in 2 tbsp of oil and salt and pepper to taste.
- Spread the broccoli out on a sheet pan and roast for 8-10 minutes then remove from the oven and turn. Roast another 5-8 minutes or until the broccoli has nice color to it.
For the Potatoes
- Wash and cut your potatoes into small wedges.
- Toss the potatoes in a bowl with 1 tbsp of oil and the chili powder, garlic powder, paprika, salt and pepper.
- For the air fryer, air fry the potatoes at 400°F for 10-12 minutes, shaking the basket half way through. You will likely have to do two batches to prevent overcrowding.
- For the oven, spread the potatoes out on a sheet pan and roast at 425°F for about 15 minutes, flipping about 10 minutes in. If you cook them at the same time as the broccoli it may require more time to get brown due to the amount of moisture in the oven.
For the Chicken
- Mix together the BBQ sauce and the honey. Reserve about ¼ of the mixture.
- Lightly season the chicken with salt and pepper and coat with ¾ of the BBQ sauce mixture.
- Place on a sheet pan and bake at 425°F for 12 minutes.
- Remove the chicken from the oven and cut into 1" pieces. Turn your oven to broil.
- Add the chicken back to the pan and cover with the remaining BBQ sauce.
- Add the chicken to the top rack of your oven and broil for about 5 minutes or until it has developed good browning throughout. Watch it closely as it will be prone to burn. Check on the chicken every minute or so and stir when needed.
Plating
- This recipe makes 5 servings. Divide your ingredients evenly 5 ways.
WEIGHT LOSS
WEIGHT GAIN
NUTRITION INFO
The information in the following tables are estimates for the total nutrition of the recipe, as written. If you follow the recipe listed above, as written, you can use these tables to determine the nutrition information if you wanted to split the recipe, as written, into more or less servings than what is originally listed. If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.
STANDARD RECIPE NUTRITION
WEIGHT LOSS RECIPE NUTRITION
WEIGHT GAIN RECIPE NUTRITION
STANDARD RECIPE NUTRITION
Servings
Carbs
190.3g
Protein
220.1g
Fat
118.9g
Calories
2711.7 cals
WEIGHT LOSS RECIPE NUTRITION
Servings
Carbs
159g
Protein
274g
Fat
44g
Calories
2128 cals
WEIGHT GAIN RECIPE NUTRITION
Servings
Carbs
284g
Protein
239g
Fat
135g
Calories
3307 cals