Easy Baked Barbecue Chicken Breasts
1/2 cup ketchup
1 to 2 tablespoons adobo sauce (from a can of chipotles in adobo)
2 teaspoons packed dark brown sugar, or to taste
2 tablespoons cider vinegar
2 tablespoons Dijon mustard
1 or 2 cloves garlic, minced
Kosher salt and ground pepper, to taste
1 pound boneless, skinless chicken breasts without the tenderloin (2 to 3 breasts, each about 3/4 to 1 inch thick)
1 tablespoon extra-virgin olive oil
1/2 cup panko bread crumbs
2 teaspoons chopped fresh thyme
Heat the oven to 350 degrees. In a small bowl combine the ketchup, adobo sauce, brown sugar, vinegar, mustard and garlic. Season with salt and pepper.
Line a shallow baking dish with foil, leaving enough excess to generously overhang the sides. Spread half of the sauce on the foil in an area just the size of the chicken breasts. Arrange the breasts on top, and spoon the remaining sauce over them. Bring the edges of the foil up and over the chicken and fold it to enclose them. Bake on the middle shelf of the oven for 20 minutes.
Meanwhile, in a small skillet over medium, heat the oil. Add the bread crumbs, thyme, a pinch of salt and some pepper. Sauté until light golden, 2 to 3 minutes. Set aside.
After the chicken has baked for 20 minutes, open up the foil and spoon any sauce that has fallen off back on top. Sprinkle the crumb mixture evenly over the chicken. Bake, uncovered, until the chicken is just cooked through, another 8 to 10 minutes. Let stand for 5 minutes before slicing and serving topped with any sauce and crumbs that have fallen off. Makes 4 servings.
Per serving: 240 calories, 45 calories from fat (19 percent of total), 5 g fat (1 g saturated, 0 trans fats), 65 mg cholesterol, 20 g carbohydrate, 0 fiber, 9 g sugar, 28 g protein, 750 mg sodium.