Barbecue-Sauced Skillet Chicken

Serves 4  |  3 ounces chicken per serving

You don’t need a grill to make comfort food with lots of barbecue flavor. This chicken is bathed in a slightly sweet, homemade sauce. Savor the summertime tang any time of the year.


per serving


1 g
per serving


25 g
per serving


1 teaspoon paprika
12 teaspoon chili powder
12 teaspoon ground cumin
14 teaspoon garlic powder
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to 12-inch thickness
12 teaspoon canola or corn oil
12 cup water
1 8-ounce can no-salt-added tomato sauce
3 tablespoons cider vinegar
1 tablespoon dark brown sugar
1 12 tablespoon Worcestershire sauce (lowest sodium available)
14 teaspoon salt



  1. In a small bowl, stir together the paprika, chili powder, cumin, and garlic powder.
  2. Sprinkle the paprika mixture over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over the chicken. Cook for 2 minutes, or until no longer pink in the center. Remove from the pan. Set aside, covering to keep warm.
  4. Using the same skillet, still on medium heat, add the water, scraping to dislodge any browned bits. Stir in the tomato sauce, vinegar, brown sugar, Worcestershire sauce, and salt. Cook on medium heat for 10 minutes, or until the mixture is reduced to about ½ cup, stirring frequently. Return the chicken to the pan. Heat for 2 to 4 minutes, turning the chicken to coat.
  5. Transfer to plates. Top with any remaining sauce.

Level 4: Pureed
In a food processor or blender, process the desired serving(s) until smooth. If the mixture is too firm or sticky, add more sauce and process again until smooth. There should be no separation of liquid.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the chicken into pieces that are no more than 4 millimeters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the chicken into pieces no bigger than 1.5 x 1.5 centimeters (the size of your thumbnail). To test for softness, press down on the chicken using the back of a fork. The chicken should remain squashed and not regain its shape.



Nutrition Analysis

(per serving)
Calories 173
Total Fat 4.0 g
   Saturated Fat 0.5 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 0.5 g
   Monounsaturated Fat 1.5 g
Cholesterol 73 mg
Sodium 301 mg
Carbohydrates 8 g
   Fiber 1 g
   Total Sugars 6 g
   Includes Added Sugars 3 g
Protein 25 g


Dietary Exchanges

12 other carbohydrates
3 lean meats