Grilled Chicken Thighs With Blueberry Low FODMAP BBQ Sauce
Delicious low FODMAP BBQ sauce adds a touch of summer sweetness to your favorite savory grilled meats.
Ingredients
For the Sauce
- 3 cups blueberries
- ½ cup coconut sugar
- ½ cup apple cider vinegar
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- 1 teaspoon chipotle pepper flakes
- 1 tablespoon walnut oil
- 2 tablespoon balsamic vinegar
- 2 tablespoon maple syrup
- ½ teaspoon lemon juice
- ¼ teaspoon white pepper
- ½ inch knob fresh ginger grated
- 2 teaspoon tapioca flour
For the Chicken
- 1-2 lbs skinless boneless chicken thighs
- salt + pepper to season
Instructions
- Line a baking dish with chicken thighs prior to making sauce.
- In a medium sauce pan over medium-low heat, add in blueberries and all additional ingredients EXCEPT tapioca flour.
- Fold ingredients into blueberries with a silicone spatula or spoon until fully incorporated. Allow to come up almost to a boil, but do not allow to boil.
- As soon as sauce is almost at a boil, reduce heat to low, allowing to simmer and reduce down about 7-10 minutes.
- Remove sauce from heat, allow to cool, and mash blueberries slightly with a fork. If you prefer a smoother texture, use an immersion blender or pour sauce into a blender and pulse until smooth.
- If the sauce is thinner than you prefer, add tapioca flour ½ teaspoon at a time until desired thickness is reached.
- Once sauce is complete, pour about ½ cup over chicken thighs, cover baking dish, and marinate in the fridge at least 4 hours, up to overnight.
- When ready, grill chicken thighs or bake in the oven at 400F for 25 minutes or until internal temp reaches 165F.
Notes
Note that tapioca flour can take a little time to fully thicken the BBQ sauce. If you're someone who enjoys a thicker BBQ sauce, you may add tapioca flour ½ teaspoon at a time, but stop just before desired thickness is reached.
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