2 Tb. finely grated onion (on a grater, or use small food processor)
2 Tb. Worcestershire sauce
2 Tb. Dijon mustard (I use 1 Tb. because I don't like mustard)
3 Tb. molasses
2 Tb. maple syrup
3 Tb. cider vinegar
1 tsp. chili powder
¼ tsp. cayenne (omit for kids or really sensitive adults)
4 boneless, skinless chicken breast
salt and pepper
1 Tb. olive, vegetable or grapeseed oil
Instructions
Preheat oven to 400 degrees.
Whisk together everything from ketchup to cayenne.
In a large, oven safe nonstick skillet, heat the oil over medium. Add chicken and brown on both sides - about 4 minutes total.
Remove chicken from skillet. Add sauce and cook about 5 minutes.
Add the chicken back to the pan, cover with foil (or parchment tucked around the inside) and place it all into the oven for about 20-30 minutes. The chicken should be cooked through and register 165 degrees.
Serve while warm.
Notes
Recipe adapted from America's Test Kitchen
Recipe by Whisk Together at https://www.whisktogether.com/2015/04/07/oven-baked-bbq-chicken/