Quote:
Quick Barbecue Chicken
Rub chicken breasts under the skin with the spice paste, and grill for a simple, delicious late-summer dinner. Leave the skin on the chicken as it cooks so the breasts will remain juicy, and discard skin just before serving. Total time: 45 minutes.
1 teaspoon sugar [use a substitute--I used Splenda]
1 teaspoon chili powder [make sure yours doesn't have sugar]
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/8 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1/8 teaspoon freshly ground black pepper
2 (8-ounce) bone-in chicken breast halves [use boneless, skinless chicken breasts--I used one pound]
Cooking spray
1. Prepare grill.
2. Combine first 9 ingredients in a bowl, stirring well.
3. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat; rub spice mixture evenly under skin over meat. [I just rubbed the spice mixture directly on the breasts using a glove to keep my hand clean] Lightly coat skin with cooking spray. Place chicken, breast-side down, on a grill rack coated with cooking spray; grill 30 minutes [it took me 10 minutes] or until a thermometer inserted in the thickest part registers 165°, turning twice. Let chicken stand 10 minutes. Remove skin; discard.
Yield: 2 servings (serving size: 1 chicken breast) [mine served 3-4]
CALORIES 308 (28% from fat [probably less with boneless breasts]); FAT 9.7g [probably less with boneless breasts](sat 2.1g,mono 5g,poly 1.6g); IRON 1.7mg; CHOLESTEROL 131mg; CALCIUM 27mg; CARBOHYDRATE 2.7g; SODIUM 738mg; PROTEIN 49.4g; FIBER 0.3g
Cooking Light, SEPTEMBER 2008
Quick Barbecue Chicken
Rub chicken breasts under the skin with the spice paste, and grill for a simple, delicious late-summer dinner. Leave the skin on the chicken as it cooks so the breasts will remain juicy, and discard skin just before serving. Total time: 45 minutes.
1 teaspoon sugar [use a substitute--I used Splenda]
1 teaspoon chili powder [make sure yours doesn't have sugar]
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/8 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1/8 teaspoon freshly ground black pepper
2 (8-ounce) bone-in chicken breast halves [use boneless, skinless chicken breasts--I used one pound]
Cooking spray
1. Prepare grill.
2. Combine first 9 ingredients in a bowl, stirring well.
3. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat; rub spice mixture evenly under skin over meat. [I just rubbed the spice mixture directly on the breasts using a glove to keep my hand clean] Lightly coat skin with cooking spray. Place chicken, breast-side down, on a grill rack coated with cooking spray; grill 30 minutes [it took me 10 minutes] or until a thermometer inserted in the thickest part registers 165°, turning twice. Let chicken stand 10 minutes. Remove skin; discard.
Yield: 2 servings (serving size: 1 chicken breast) [mine served 3-4]
CALORIES 308 (28% from fat [probably less with boneless breasts]); FAT 9.7g [probably less with boneless breasts](sat 2.1g,mono 5g,poly 1.6g); IRON 1.7mg; CHOLESTEROL 131mg; CALCIUM 27mg; CARBOHYDRATE 2.7g; SODIUM 738mg; PROTEIN 49.4g; FIBER 0.3g
Cooking Light, SEPTEMBER 2008
