Baked Southern Fried Chicken With Barbecue Sauce

Ingredients

• 1/2 sweet onion, grated
• 3/4 cup 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