I was shocked then I looked at a bottle of Sweet Baby Ray’s barbecue sauce and saw that the first ingredient was high fructose corn syrup. Awesome. We are slathering our meals in processed sugar and calling it sauce. No thanks. Next I grabbed the bottle of Heinz ketchup that lives on the door of our fridge. Yup, it’s there too, but at least it comes after the tomatoes and vinegar. Do yourself a favor and look up paleo ketchup recipes to make your own. Unfortunately, I did not have the time or the ingredients to do so tonight, but you bet I will be doing it in the future!
4 chicken thighs
Salt & pepper
1 Tbsp. coconut oil
1 Tbsp. coconut sugar
1/4 tsp. garlic powder
1/4 tsp. ground mustard
1/4 tsp. cayenne pepper
1/2 cup ketchup
1. Generously season the chicken with salt and pepper and set aside.
2. In a small sauce pan, melt coconut oil over medium high heat. Add remaining ingredients and heat until bubbling. Stir while cooking for 3 more minutes.
3. Preheat the grill to medium high heat. Add chicken skin side up and cook for 3 minutes.
4. Flip, baste* with bbq sauce, and grill for 5 minutes.
5. Flip, baste with bbq sauce, and grill for another 2 minutes or until cooked through.
6. Serve hot with remaining sauce on the side for dipping.
* Be sure not to dip basting brush back into the sauce after touching raw chicken, otherwise you will not be able to use it for dipping when you serve. Salmonella is no fun people.