Chicken in a Barbecue Sauce

A delightful, quick and easy recipe.  Free on No Count (the whole dish is 2 points between 4 people so you may want to count it as 1 point) or the whole meal is 6 points if tracking (including 50g rice).

Ingredients (serves 4):

  • 4 chicken breasts
  • 200g brown rice
  • 160g sweetcorn
  • 3 tbsp Heinz tomato ketchup 50% less sugar (1 point)
  • 1 tbsp Myprotein sugar-free butterscotch syrup
  • 1 tbsp Worcestershire sauce (1 point)
  • 1 tsp paprika



  • Make the marinade by mixing the ketchup, sugar-free syrup, Worcestershire sauce and paprika. Put the chicken in an ovenproof dish and cover in the marinade.  Leave in the fridge for a couple of hours.
  • Preheat the oven to 180C.
  • Cook the chicken in the oven for about 50 minutes.
  • Meanwhile, cook the brown rice. Add the sweetcorn to the rice for the last ten minutes of cooking time.
  • Served here with broccoli.

5 thoughts on “Chicken in a Barbecue Sauce”

    1. Morning, apologies to you and everyone for the lack of information here. It is Heinz ketchup 50% less sugar and it is 1 point. Because the whole meal is only 2 points on no count, I didn’t count any points although I don’t do this all the time. I have also recalculated the tracking value and it’s nearer 9 points than 8. Thank you for pointing this out:-) Helen xxx

      1. No problem at all thanks for the info, I’ll be getting that one i think! I tend to do the same for small amounts 😊 xx

  1. Where can I purchase the sugar free syrup from please.
    Please continue with recipes, they are great.
    Many thanks.

    1. Hi and thank you: it’s good to hear that you’re enjoying the recipes. You can purchase the sugar-free syrup on the Myprotein website or Amazon – check both to see which is cheaper. Helen xxx

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