Pinch of Nom BBQ chicken drumsticks and thighs

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.

Pinch of Nom BBQ chicken
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.