Catalina Chicken

Inspired by pinterest post by https://www.bestdelicious.com/

Tonight(Friday), marks the start of the annual inter-league tournament, and if you’re a sports parent, you already know the vibe—late nights, adrenaline, and lots of juggling. Luckily for us, the first game didn’t start until 9:45 PM, which meant I actually had some breathing room at home before we headed out. That extra time turned into the perfect opportunity to finally work on this recipe.

And honestly? I didn’t need nearly as much time as I expected.

This dish came together surprisingly easily, and the flavors were outstanding—sweet, tangy, savory, and cozy without being heavy. I made a couple of intentional swaps to keep things lighter: I replaced the honey with a Sugar free Honey Alternative I ordered from Amazon to cut the sugar even further, and I opted for chicken breast instead of thighs to help lower the cholesterol. The result was still tender, flavorful, and totally satisfying.

To round out the plate, I served the chicken with roasted balsamic-glazed carrots and snap peas, which added just the right amount of freshness and sweetness. It felt like one of those meals that hits the sweet spot—comforting, nourishing, and still aligned with my goals.

There’s something really grounding about cooking on nights like this. Between the excitement of tournament season and the chaos of late schedules, having a wholesome, homemade dinner on the table feels like a small win. If this is any indication of how the tournament is starting, I’ll happily take it—great food, great flavors, and lots of hockey ahead. 🏒✨

Ingredients

For the Chicken

• 6 skinless bone-in chicken thighs (or bone-in chicken breasts for even lower cholesterol) to replace with bonless reduce cooking time by 10-15 minutes

• 2 teaspoons olive oil (reduced from 1 tbsp)

• Salt and black pepper, to taste

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For the Lightened Catalina Sauce

• ½ cup no-sugar-added ketchup

• ¼ cup apple cider vinegar

• 2 tablespoons honey OR maple syrup (reduced from ¼ cup)

• 2 tablespoons Worcestershire sauce (or low-sodium)

• 1 tablespoon low-sodium soy sauce or coconut aminos

• 1 teaspoon onion powder

• ½ teaspoon garlic powder

• ½ teaspoon smoked paprika

• Pinch of cayenne pepper (optional)

• ¼ cup water or low-sodium chicken broth (helps thin sauce without added sugar)

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Instructions

Step 1: Preheat & Sear

Preheat oven to 350°F (175°C).Pat chicken dry and season lightly with salt and pepper. Heat olive oil in a Dutch oven or oven-safe skillet over medium heat. Sear chicken for 3–4 minutes per side, just until lightly golden. Remove and set aside.

Step 2: Make the Sauce

In a bowl, whisk together all sauce ingredients until smooth. Taste and adjust acidity or heat if needed.

Step 3: Braise

Pour half the sauce into the pan. Nestle chicken back in. Spoon remaining sauce over top. Cover with lid or foil.

Step 4: Bake

Bake covered for 35 minutes. Remove lid and bake another 15–20 minutes, allowing sauce to reduce slightly (it will be tangy, not sticky-sweet).

Step 5: Serve

Serve hot with extra sauce spooned over the chicken. Garnish with fresh parsley if desired.