Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire Sauce and Heinz brand apple cider vinegar and ketchups are all gluten-free.


"Ketchup has natural mellowing agents." -The Ketchup Advisory Board, advertising on Prairie Home Companion

The refrigerator light goes on...

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.

Sugar adds calories, plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories that are actually pretty low in sodium. I use them actually more often than I make my own. I look for ones that are low in both calories and sodium.


Barbecue (BBQ) Chicken

Servings: 8 | Serving size: 4 ounces chicken with 1/4 cup sauce

Cooking Time: 30 Minutes

This recipe can easily be multiplied and leftover cooked chicken is delicious hot or cold.

Serve with Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries AND Parmesan Squash or Cole Slaw or Healthy Caesar Salad.

Barbecue (BBQ) Chicken


  • 1 cup low-sodium ketchup
  • 1/4 cup apricot jelly
  • 1/4 cup dark brown sugar
  • 1/2 cup cider vinegar
  • 1 Tbsp Worcestershire sauce
  • 2 tsp water
  • 1/8 tsp hot sauce
  • 1/8 tsp garlic powder
  • 1/2 tsp dry mustard
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1 tsp ground black pepper
  • 8 4-ounce pieces bone-in, skin on chicken (8 pieces thighs, drumsticks or breasts)

Mix all ingredients, except the chicken, in a blender and chill overnight.

Heat grill to medium heat (approx. 350°F).

Dip chicken pieces in barbecue sauce and place on grill.

Turn frequently, spreading the rest of the sauce on the chicken as it cooks.

Nutrition Facts

Serving size: 1/4 cup sauce with 4 ounces chicken

Servings: 8

Amount Per Serving

Calories 338 Calories from Fat 108
% Daily Value
Total Fat 19g 24%
    Saturated Fat 5g 26%
    Monounsaturated Fat 7g
    Trans Fat 0g
Cholesterol 110mg 37%
Sodium 125mg 5%
Total Carbohydrates 23g 8%
    Dietary Fiber 0g 0%
    Sugars 18g
Protein 19g
Vitamin A 5% Vitamin C 3%
Calcium 0% Iron 7%
Vitamin K 4mcg Potassium 400mg