SHEET PAN BBQ CHICKEN WITH “FRIES”

This Dry Rub and BBQ Sauce or ‘The Mop’ can be used in place of any rub or sauce.  It is a healthier version of those you may find in a grocery store which are usually laden with sugar and salt.

INGREDIENTS

1 whole chicken, cut into 8 pieces

The Dry Rub

• 1 tbsp sugar
• 1 tbsp chili powder
• 2 tsp dry mustard
• ½ tsp salt

The Mop (sauce)

• ½ cup tomato paste
• 6 tbsp balsamic vinegar
• ¼ cup apple cider vinegar
• ¼ cup maple syrup
• 1 tbsp low sodium tamari or soya sauce
• 2 cloves garlic, minced
• 2 tsp onion powder
• 1 tsp chili powder
• 1 tsp dry mustard
• ½ - 1 tsp chipotle chili powder, more or less to taste
• 1 454 gram/1 pound bag parsnips, peeled and cut into matchsticks
• 1 tbsp sunflower or grapeseed oil
• ½ tsp kosher salt

DIRECTIONS

1. Make the Dry Rub: Mix all the rub ingredients in a small bowl, set aside.
2. Preheat the oven to 375˚F. Line a cookie sheet with foil.
3. Bring the chicken to room temperature for 30 min-1 hour (depending on the temp in your kitchen) before cooking.
4. Place the chicken on the sheet (towards one end, leaving room for the parsnips). Sprinkle the chicken all over with The Dry Rub.
5. Place the parsnips on the other end of the sheet, drizzle with oil and sprinkle with salt, toss and arrange so that they are relatively flat.
6. Place in the oven for 35 minutes.
7. In the meantime, make The Mop: Mix all The Mop ingredients together in medium sized bowl.  Remove half of The Mop for another use (store in the fridge for 2 weeks or freeze for 3 months), you will only need half this time.  Set aside.
8. After 35 minutes, remove the tray from the oven, brush the chicken with the reserved ½ of The Mop.
9. Place the sheet back in the oven for another 20 minutes or so.
10. Serve immediately.

Serves 6.

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