Sticky Chicky

16 boneless, skinless chicken thighs (about 3 lbs)


  • 1/2 cup barbecue sauce (hickory flavored is nice!)
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup red wine vinegar
  • 1/4 cup liquid honey or maple syrup
  • 1 tbsp chili powder
  • 1 tbsp Dijon mustard
  • 1 tbsp grated gingerroot
  • 2 tsp minced garlic
  • 1 tsp ground cumin
  • 1 tbsp cornstarch

Preheat oven to 400°F. Spray a 9 x 13-inch baking pan with cooking spray. Arrange chicken thighs in pan in a single layer.

Whisk together all sauce ingredients in a medium bowl. Pour evenly over chicken. Turn pieces to coat both sides with sauce. Bake, uncovered, for about 40 minutes, or until chicken is no longer pink in the center.

Remove chicken from pan and keep warm. Carefully pour sauce from pan into a small pot. Bring to a boil over medium-high heat. Combine cornstarch with an equal amount of water and mix until smooth. Add to sauce. Cook until sauce is bubbly and thickened, about 1 minute. Serve hot chicken with extra sauce on top.

Makes 8 servings

PER SERVING: 287 calories, 7.1 g total fat (1.7 g saturated fat), 32 g protein, 19 g carbohydrate, 0.5 g fiber, 141 mg cholesterol, 590 mg sodium

From Eat, Shrink and Be Merry by Janet and Greta Podleski

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