Summer BBQs

I love summer barbecues! There is nothing better than enjoying a great meal in someone’s backyard while the kids are running around and playing. Whether I am planning the menu or contributing a dish, my motto is food should look and taste delicious, be enjoyed by all and most importantly promote health. So when our friends from Nunavut where home this summer and we enjoyed a barbecue I made chicken wings and broccoli salad…. well "faux chicken wings" and broccoli salad.

The recipe originally came from The Looneyspoons Collection (2011) by Janet & Greta Podleski, called Lord of the Wings. I have modified this recipe a little so it provides a little less sodium. It is delicious and always a hit. I even made them for dinner with a salad and I think this recipe would work out great in a slow cooker. I’ll try it and let you know.

12 boneless, skinless chicken thighs
1/3 cup of your favorite barbecue sauce
1 tbsp reduced-sodium soy sauce
1 tbsp water
1 tbsp Dijon mustard
1 tbsp honey
2 tbsp lemon or lime juice
2 tsp minced garlic
1 tsp chili powder
1/8 tsp hot pepper flakes (optional)

1 tsp cornstarch

  • Preheat oven to 400 F.
  • Trim visible fat from chicken. Cut each thigh in half and place in a single later in a 9 x 13 – inch baking dish. Fold or roll them up a nit so they resemble the shape of a chicken wing.

  • Whisk together barbecue sauce, soy sauce, water, mustard, honey, lemon juice, garlic, chili powder and hot pepper sauce (if using) in a small bowl. Spoon sauce evenly over chicken.
  • Bake, uncovered, for 35 to 40 minutes, until the chicken is done (reached a temperature of 74 C or 165 F) and the sauce is bubbly. Arrange chicken on a serving platter and keep warm.

  • Pour sauce into a small pot. Combine cornstarch with 2 tsp of cold water in an air tight container. Shake until well mixed and smooth. Stir cornstarch mixture into sauce. Bring to a boil and whisk constantly until mixture has thickened. 

    • Serve “wings” with extra sauce on the side for dipping.

    Broccoli Salad

    2 heads of broccoli, chopped
    ½ cup shredded cheese – I like to use an old cheddar
    ½ large red onion, chopped

    • In a large bowl combine broccoli, cheese and onion.

    ¼ cup red wine vinegar
    2 tbsp white sugar
    2 tsp ground pepper
    2/3 cup mayonnaise
    1 tsp lemon juice

    • Whisk dressing ingredients together in a small bowl. Add a small amount of dressing to the salad and toss. You want the salad to be very lightly coated with dressing.

    The dressing make more then you'll need but it keeps in the fridge for a couple of days and can be used on other types of salad – try it on a cabbage coleslaw or your favourite garden salad. 

                                                                                   Shannon RD


    1. These two receips make great dishes for anytime of the year - not just summer bbqs! I've used the chicken wing sauce as a marinade for chicken breasts also - yummy! Chopped cauliflower and raw, hulled sunflower seeeds make great additions to the broccoli salad. Thanks for the tasty additions to my recipe collection!

      1. Hi Kim,
        Thanks for your comment and suggestions for these recipes - I'll have to try them out.
        Shannon RD


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