Baked Chicken Thighs with Homemade BBQ Sauce and Pineapple

Homemade barbeque sauce is so much tastier than commercial varieties. This sweet and savoury sauce goes perfectly with tender thighs and juicy pineapple, and is sure to appeal to the entire family. Serve over brown rice or with mashed potatoes.

1. Preheat the oven to 425°F.
2. In a bowl or resealable bag, combine the chicken and flour and toss until the chicken is well coated.
3. In a large skillet, heat the oil. Add the floured chicken and cook for 2 minutes per side, until browned on both sides. Transfer to a large baking dish.
4. Make the barbeque sauce: In a bowl, whisk together the vinegar, sugar, molasses, mustard, garlic and ketchup. Pour half over top of the browned chicken. Bake in the preheated oven for about 15 minutes or until the chicken reaches an internal temperature of 160°F when tested with a cooking thermometer.
5. Meanwhile, in a saucepan, combine the rice and stock and bring to a boil. Cover, reduce the heat and simmer for 15 minutes or just until the rice is tender and the stock has been absorbed.
6. To serve, divide the cooked rice among the serving plates. Top each serving with an even amount of the baked chicken thighs. Garnish with pineapple and green onions and serve immediately, with the remaining sauce in a bowl for passing.

12 boneless, skinless chicken thighs
1/4 cup all-purpose flour
2 tsp vegetable oil
1/4 cup apple cider vinegar
⅓ cup packed brown sugar
2 Tbsp blackstrap molasses
1/2 tsp Dijon mustard
1/2 tsp minced garlic
1/4 cup ketchup
1 cup brown rice
2 cups reduced-sodium chicken stock
1 cup diced fresh or canned pineapple, drained
1/4 cup diced green onions

Makes 6 servings.

Prep Time: 10 minutes
Cook Time: 19 minutes

Nutritional Information per Serving
Calories 395
Carbohydrates 41.5 g
Fibre 2.4 g
Protein 30.1 g
Fat 11.7 g
Saturated Fat 2.8 g
Cholesterol 141 mg
Sodium 179 mg