Keto BBQ Chicken w Homemade Sauce

Servings: 6-8

Sauce

Ingredients:

• 1 tablespoon avocado or olive oil

• 1/4 cup finely diced onion

• 1 teaspoon ground cumin

• 1 cup ketchup 

• 1.5 teaspoon of smoke paprika 

• 1 tablespoon red pepper flakes 

• 2.5 tablespoons sweetener 

• ½ to 1  teaspoon of molasses 

• 2 tablespoon apple cider vinegar

• Salt and ground pepper, to taste

Chicken

Ingredients:

• 2 tablespoons extra-virgin olive oil or canola oil

• 1 to 2lbs of bone in chicken

Directions:

Sauce

1. Sauté onions in a pan with the tablespoon of oil.

2. Once tender add in remaining ingredients.

3. Cook on low heat and allow to simmer.

4. Remove from heat and allow to cool. 

5. Store in fridge until needed 

Chicken

1. Preheat the oven to 400 degrees F.

2. Coat the chicken on all sides with olive oil and season with salt and pepper.

3. Place the chicken skin side down.

4. Bake for 25 minutes.

5. Remove chicken from the oven and turn the temperature of the oven up to 425 degrees.

6. Coat the top of the chicken with the homemade barbecue sauce. 

7. Baste the other side of the chicken, and place back in the oven for 6 to 7 minutes.

8. Remove from the oven, baste top with barbecue sauce, and place back in the oven for 6 to 7 more minutes.

9. Remove from the oven again and baste again, and place back in the oven for 6 to 7 more minutes.

10. Make sure to check internal temp. 

11. Enjoy!

Nutrition:

Nutrition per serving:

• 3g Net Carbs 

• 0g Fiber 

• 3g Total Carbs 

• 32g Protein

• 7g Fat 

• 219 Calories 

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