Baked Southern Fried Chicken with Barbecue Sauce

Ingredients

• 1/2 sweet onion, grated
• 3/4 Cups reduced-sodium ketchup, preferably organic
• 1/2 Cup low-sodium chicken broth
• 1/4 Cup apple cider vinegar
• 2 Tablespoons maple syrup
• 1 Tablespoon Dijon mustard
• 1 Tablespoon Worcestershire sauce
• 1 Teaspoon hot sauce, such as Tabasco
• Cooking spray
• Six 2 1/2-ounce skinless boneless chicken thighs
• 6 boneless, skinless chicken breast halves
• 2 large limes, halved
• 1/2 Cup plain nonfat yogurt
• 3 cloves garlic, minced
• 2 Tablespoons chopped cilantro
• 1 jalapeño, halved, seeded, and chopped finely
• 1 Cup panko breadcrumbs
• 1 Tablespoon granulated onion
• 1 Teaspoon seasoned salt, such as Lawry's
• 1 Teaspoon ground cumin
• 1 Teaspoon chipotle chili powder
• 1 Teaspoon paprika

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