Barbecue Chicken – Z3 Style

Plan Z Phase: This is a Z3 (ZReboot) recipe. There’s no way to use a commercial sauce for barbecued meats. They ALL have copious amounts of sugar in them. I know. I checked every bottle in the store, so I set about to come up with a rub and a sugarless barbecue sauce for Plan Z.

There are three stages to making chicken this way. The Rub. The Chicken. The Sauce. If you are not a major cook don’t worry. This looks harder than it is. Stick with this and you’ll love your chicken.

Servings: Serves 6

Ingredients:

For The Rub:

  • ½ tsp of smoked paprika
  • 1 tsp of chili powder
  • 1 pkt of Truvia
  • 1 tsp of garlic powder
  • 1 tsp of celery salt
  • 1 tsp of dry mustard

For the Barbecue Sauce:

Ingredients:

  • 1 small onion minced
  • 1 clove of garlic minced (you can use jar garlic)
  • 1 tsp of liquid smoke
  • 6 oz of tomato paste
  • 1 cup of white wine or low carb beer (or water if you are on Z2)
  • ¼ cup of tomato sauce
  • 1 Tbl cider vinegar (or a bit more of you like your sauce to have a vinegar bite)
  • 3 Tbl of dry mustard
  • 2 pinches of pumpkin pie spice
  • 1 tsp of vanilla extract
  • 1 tsp of Truvia (stevia)
  • hot sauce to taste

For the Chicken:

  • 6 split, boneless chicken breasts
  • olive oil spray

Instructions for The Rub:

Mix all of these together in a bowl. If you want you can make double and it will keep in your cupboard in a sealed container.

Instructions for the Barbecue Sauce:

Put the onions in a sauce pan. Heat on medium until the onions wilt. Then add the garlic. Stir to heat.  Add the other ingredients and cook on medium for 15 – 20 minutes to blend the flavors.

Instructions to prepare the Chicken:

Get your charcoals going so they’re nice and hot. If you use a gas grill, you’ll want to get your grill heated up a bit before cooking up your burger patties. If you’re using a grill pan indoors, spray it with a little bit of olive oil spray and heat the pan on medium high.

Wash and dry the chicken breasts (use a paper towel or two to soak up the excess water from the chicken breasts after you rinse them off).

Lightly coat each side of your chicken breasts with a bit of olive oil spray, then lightly coat each side with the Barbecue rub. You can let the rub soak in for a little while or you can or grill them right away.

Grill your chicken for about six to eight to ten minutes per side, making sure there isn’t any pink inside of the breasts. You want to get a nice crust on each side to seal in the juices (the rub will help form this crust better on a charcoal or gas grill).

Brush a couple of tablespoons of the barbecue sauce on each side of the chicken breasts just a few (two to three) minutes before you’re ready to pull them off of the grill.

Check the flavor and make personal adjustments as you please. Some people like spicier chicken so you can add a dash of Tabasco sauce to spice it up a bit.

Enjoy!

Cheers,