BBQ Chicken in the Instant Pot

Got a picnic coming up? Need a quick and easy way to use up some frozen chicken thighs?

This is a make-your-own healthy alternative to store bought barbecue sauces. Using only dates to sweeten it slightly, this sauce is easy and delicious and healthier than those that contain sugar or corn syrups to add that touch of sweetness.

Make the sauce ahead of time, prepare the rub for the chicken and season it and then get the Instant Pot ready. Your house will smell so good while this is cooking!

Shout out to PaleoRunningMomma.com for the inspiration for this dish!

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BBQ Chicken in the Instant Pot Yum

A healthy BBQ recipe that goes great over a sweet potato, white potatoes, or on a bun at your next picnic!

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Course

Dinner, Lunch, Main Dish

Cuisine

American

Prep Time

20 minutes

Cook Time

12 minutes

Passive Time

10 minutes

Servings

people MetricUS Imperial

Ingredients

• 3 Medjool dates pitted
• 1/2 cup very hot water
• 1 15 oz. can tomato sauce
• 1/2 cup apple cider vinegar
• 1 Tablespoon spicy brown mustard
• 1 Tablespoon onion powder
• 1 teaspoon garlic powder or granulated garlic
• 1 Tablespoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Seasoning for Chicken

• 3 Tablespoons onion powder
• 1 Tablespoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Chicken and Aromatics

• 2 pounds boneless skinless chicken thighs
• 1 cup red onion
• 3 cloves garlic pressed, or chopped fine
• 3 Tablespoons olive or avocado oil

Course Dinner, Lunch, Main Dish Cuisine American Prep Time 20 minutes Cook Time 12 minutes Passive Time 10 minutes Servings people MetricUS Imperial Ingredients 3 Medjool dates pitted 1/2 cup very hot water 1 15 oz. can tomato sauce 1/2 cup apple cider vinegar 1 Tablespoon spicy brown mustard 1 Tablespoon onion powder 1 teaspoon garlic powder or granulated garlic 1 Tablespoon smoked paprika 1/2 teaspoon salt 1/2 teaspoon black pepper Seasoning for Chicken 3 Tablespoons onion powder 1 Tablespoon garlic powder 1/2 teaspoon smoked paprika 1/2 teaspoon salt 1/2 teaspoon pepper Chicken and Aromatics 2 pounds boneless skinless chicken thighs 1 cup red onion 3 cloves garlic pressed, or chopped fine 3 Tablespoons olive or avocado oil

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Instructions

1. Soak the dates in the hot water for ten minutes. Add to blender or food processor with all the other ingredients and blend well.

   
2. Blend the seasoning ingredients together and stir well. Rinse chicken pieces and pat dry. Lay out a piece of parchment or tin foil on a cutting board. Please chicken pieces on the board and cut thighs in half. Generously season both sides of the chicken with rub.

   
3. Measure out 2 generous cups of the BBQ sauce into a pourable measuring cup or bowl.

   
4. Turn on the sauté button on the Instant Pot and add the oil. When it is hot and shimmering, add the onion and cook for 4-5 minutes. During the last minute, add the garlic and stir well. Turn the IP off. Pour in a little of the sauce and stir well to deglaze the pot.
5. Add the rest of the sauce, and all the pieces of chicken and stir to coat well. Lock on the lid and set the toggle to sealing. Set the manual/pressure cook button to 12 minutes.
6. When the pot is done cooking, allow for a ten minute NPR - natural pressure release. Then, carefully remove the lid and set aside. Take the pieces of chicken out and set them on a plate to cool slightly.
7. Turn the sauté function on and let the sauce bubble and cook down for 4-5 minutes. If it is very thin, you can make a corn starch slurry with the extra sauce and add here to thicken.
8. Using two forks, shred the chicken and then add back into the pot. Serve over a baked sweet potato, white potatoes, or on a bun or wrap. Garnish with cilantro or parsley and some diced red onion.

   

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