Healthy Sticky BBQ Chicken Zucchini Boats (Print Version)
Healthy Sticky BBQ Chicken Zucchini Boats are a flavorful, low-carb meal. Enjoy tender chicken, tangy BBQ sauce, and fresh zucchini for a satisfying dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Dairy-Free
# Ingredients:
→ The Zucchini Vessels
01 -
2 large zucchini, about 1 1/2 lbs total
02 -
1 tbsp olive oil
03 -
Salt and freshly ground black pepper, to taste
→ The Sticky BBQ Chicken Core
04 -
1 lb boneless, skinless chicken breast
05 -
1/2 small yellow onion, finely diced
06 -
2 cloves garlic, minced
07 -
1/4 cup low-sodium chicken broth
→ Homemade Sweet & Smoky Glaze
08 -
1/4 cup tomato paste
09 -
2 tbsp apple cider vinegar
10 -
2 tbsp pure maple syrup
11 -
1 tsp smoked paprika
12 -
1 tsp Dijon mustard
13 -
1 tsp Worcestershire sauce
14 -
1/4 cup water
→ Fresh Garnish & Flavor Pop
15 -
1/4 cup fresh cilantro, chopped
16 -
2 green onions, thinly sliced
# Instructions:
01 -
Preheat oven to 400°F. Halve 2 large zucchini lengthwise, scoop out seeds, leaving a 1/4-inch border. Brush with 1 tbsp olive oil, season with salt and freshly ground black pepper. Place cut-side up on a baking sheet, ready for your Healthy Sticky BBQ Chicken Zucchini Boats.
02 -
Dice 1 lb boneless, skinless chicken breast. In a large skillet, sauté 1/2 small yellow onion until softened. Add the diced chicken, cooking until browned. Stir in 2 cloves minced garlic and cook for another minute until fragrant.
03 -
To the skillet, add 1/4 cup low-sodium chicken broth, 1/4 cup tomato paste, 2 tbsp apple cider vinegar, 2 tbsp pure maple syrup, 1 tsp smoked paprika, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, and 1/4 cup water. Simmer for 5-7 minutes until the glaze thickens.
04 -
Stir the cooked chicken into the thickened homemade sweet & smoky glaze. Ensure the chicken is thoroughly coated, creating a flavorful and sticky filling. This forms the delicious core of your Healthy Sticky BBQ Chicken Zucchini Boats.
05 -
Carefully spoon the sticky BBQ chicken mixture evenly into the hollowed zucchini vessels. Arrange them back on the prepared baking sheet, ensuring they are stable.
06 -
Bake the Healthy Sticky BBQ Chicken Zucchini Boats in the preheated oven for 20-25 minutes, or until the zucchini is tender-crisp and the filling is heated through and bubbly.
07 -
Remove the Healthy Sticky BBQ Chicken Zucchini Boats from the oven. Garnish generously with 1/4 cup fresh cilantro and 2 thinly sliced green onions before serving warm.
# Notes:
01 -
To prevent soggy boats, ensure you don't overcook the zucchini. It should be tender but still hold its shape.
02 -
The BBQ chicken filling can be made a day in advance and stored in the fridge. Fill the zucchini just before baking.
03 -
For a kick, add a pinch of cayenne pepper or a dash of hot sauce to the BBQ glaze.
04 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.
# Tools You'll Need:
01 -
Baking sheet
02 -
Large skillet
03 -
Cutting board
04 -
Sharp knife
05 -
Measuring cups and spoons
06 -
Mixing bowls
07 -
Spatula
# Nutrition Facts (Per Serving):
Calories: 234 kcal
Total Fat: 7 g
Total Carbohydrate: 17 g
Protein: 26 g