Thursday, January 17, 2013

Smokey Balsamic Chicken - 17 Day Diet - Day 16

I love BBQ sauce.  What I don't like is all the sugar that comes in BBQ sauce.  I know, I could make my own which is much better but I don't always have the time for that.  This is kinda a cheating way to get the BBQ flavor, without actually having the sugary sauce.  

Liquid smoke.

I always underestimate this stuff. I've used it several times and always forget how awesome it flavors foods. This chicken is very simple and doesn't use many ingredients. It is healthy and full of flavor!  This is seriously one of my favorite ways to eat chicken!

Day 16 - 17 Day Diet Menu Plan

Green Chile Eggs
Turkey (4 oz)
Peanut butter (2 tbsp)
Balsamic chicken
Green beans
2 bites of baked beans

I kinda snacked today. Peanut butter has been my downfall lately.  It's like it is my dessert or something. I'm finding myself dipping in there just to get a tiny bit. Today I was hungry so I ate a bit more than just a small fingerful.  It still all worked out well.

Smokey Balsamic Chicken Recipe

2 tbsp. butter

2 1/2 tsp. liquid smoke, divided

1 medium onion, chopped

1 cup water

2 - 3 cloves garlic

2 lbs. boneless chicken breasts, I used tenders

3 tbsp. balsamic vinegar

1 tbsp. brown sugar

salt and pepper

In a large pan, melt butter with 1 1/2 tsp. of the liquid smoke. Toss onions in and saute for a minutes or so. Season chicken with salt and pepper, add to pan and brown for about 10 minutes, turning once. Remove to a plate, add garlic and one cup water to the pan, boil for about 1 minute scraping up the browned bits. Return chicken to pan, cover and simmer until chicken is cooked through, about 20 - 30 minutes. Move chicken to one side of pan (or briefly remove), stir brown sugar, balsamic vinegar and 1 tsp. liquid smoke. Boil uncovered until slightly thickened. Move the chicken around in the delicious liquid to slightly caramelize on the chicken. Serve with flavored onions over the chicken.


  1. That looks delicious Debbi! I agree, some of those bottled bbq sauces are ridiculously high in carbs because of the sugar.

    I don't use bbq sauce much in the winter months, but when its time to bbq, I make this batch of bbq sauce - I think you'd like it!

    Have a great weekend!

  2. Well I guess it's time to try liquid smoke again. I've been convinced I hate it but haven't tried it in over 10 years, probably more like 15. This does sound so good! BTW, do you like fish? That's allowed and would give you some variety. I've been loving using my breadless breading on it lately. That stuff is so good, I even sprinkle it on veggies and eggs, it has so much flavor. A snacking tip--if you don't have eggs for any other meals in a day, you could see if eating a hard boiled egg (or devilled eggs) would satisfy you. That is what tides me over the best, and I usually have on between breakfast and lunch, and one between lunch and dinner.

  3. Debbi, this looks terrific. Congrats on your recent weight loss, and the recipes associated with the diet all look terrific. BTW, peanut butter is also my downfall too, especially a spoonful as a quick afternoon pick-me-up. Thanks for sharing.