LIGHT CHICKEN AND CAPSICUM (FOR THE BBQ, GRILL OR OVEN)
Chicken breast (or other pieces of your choice) cooked in a foil parcel with chargrilled capsicum. It's also a low-fat meal. Serve with veges or a salad. You can substitute for the capsicum with onion and tomato, a squeee of lemon, fresh herbs etc
Provided by Jubes
Categories Chicken Breast
Time 35m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Trim the breast pieces to remove any fat or skin.
- Use cooking spray to lightly spray 4 pieces of aluminium foil.
- Using 1/2 of the capsicum slices spread them in the centre of each piece of foil.
- Place a chicken piece over the capsicum on each piece of foil.
- Spread over each chicken piece 1/4 of the reamining capsicum pieces. Sprinkle over the all-seasoning and the basil.
- Fold in the foil and seal in each piece of chicken . The foil should be fully sealed. I usually fold and 'scrunch" in lengthways and then roll up the ends. These should be sealed so that the steam and flavours are fully sealed inches.
- If large chicken pieces are used, you can cut them down the centre to make them 1/2 the thickness. This allows the chicken to cook through quickly and stops it from going tough and chewy.
- If you are unable to fully fold and seal the foil you can add another piece of foil over the top and them seal around all four sides.
- Any flavours or herbs can be used.
- Cook in the oven, grill, BBQ or frying pan. About 5 minutes on each side should be plenty.
- The foil parcel will swell up with steam towards the end of the cooking time. Do not release the steam.
- Allow to sit for anther minute before opening the parcel to serve.
Nutrition Facts : Calories 265.1, Fat 13.6, SaturatedFat 3.9, Cholesterol 92.8, Sodium 92.6, Carbohydrate 3.6, Fiber 1.2, Sugar 2.5, Protein 30.8
BARBECUED CHICKEN
Barbecued chicken isn't, really: It's grilled rather than smoke-roasted at low temperature. But it requires a similar attention to technique. You'll want to move the pieces around on the grill to keep them from burning, and flip them often as well. Cooking barbecued chicken benefits from a basting technique used by the chef and outdoor cooking maven Adam Perry Lang, who thins out his sauce with water, then paints it onto the meat he's cooking coat after coat, allowing it to reduce and intensify rather than seize up and burn.
Provided by Sam Sifton
Categories dinner, barbecues, main course
Time 45m
Yield 6 to 8 servings
Number Of Ingredients 3
Steps:
- Build a fire in your grill, leaving one side free of coals. When coals are covered with gray ash and the temperature is medium (you can hold your hand 5 inches above the coals for 5 to 7 seconds), you are ready to cook. (For a gas grill, turn one of the burners down to low or off, lower cover and heat for 15 minutes.)
- Meanwhile, combine barbecue sauce with 1 cup water and stir to combine. Set aside.
- Sprinkle the chicken pieces generously with salt and pepper, then put them on the grill directly over the coals and cook for about 15 minutes, turning once every 5 minutes or so, and brushing with the thinned barbecue sauce. When the chicken skin starts to crisp and darken, move the pieces to the cooler side of the grill and let them cook for 15 to 20 minutes more, or until a peek inside shows that the meat no longer has any red at the center.
- Move the chicken back onto the hot side of the grill and baste with sauce again, turning the meat a few times. Remove to a warmed platter and serve.
Nutrition Facts : @context http, Calories 534, UnsaturatedFat 22 grams, Carbohydrate 16 grams, Fat 35 grams, Fiber 1 gram, Protein 36 grams, SaturatedFat 10 grams, Sodium 785 milligrams, Sugar 12 grams, TransFat 0 grams
LIGHT CHICKEN PICCATA
A nice, healthy version of chicken piccata. Very light dish. My boyfriend requests it at least once a week!
Provided by KBJORNSTAD
Categories World Cuisine Recipes European Italian
Time 3h15m
Yield 4
Number Of Ingredients 13
Steps:
- Coat chicken with yogurt, cover, and refrigerate at least 2 hours, preferably overnight.
- Rinse chicken, and pat dry with paper towels.
- In a bowl, stir together flour, paprika, salt, and pepper.
- Heat oil, margarine, and 1 1/2 tablespoons lemon juice in skillet over medium heat. Dredge chicken in flour mixture. Place chicken in skillet; cook, turning to brown both sides, about 15 minutes. Remove chicken to a plate, and keep warm.
- Pour vermouth into skillet, and scrape brown bits with a wooden spoon. Stir in garlic, 1/4 cup lemon juice, water, and capers. Cook until reduced by half.
- Return chicken to the pan, and simmer 3 minutes.
Nutrition Facts : Calories 370.1 calories, Carbohydrate 28.2 g, Cholesterol 71.8 mg, Fat 6.9 g, Fiber 0.9 g, Protein 32.3 g, SaturatedFat 1.6 g, Sodium 261 mg, Sugar 9.6 g
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