Grilled Chicken with White Barbecue Sauce

I'm beginning to think that D just didn't want to read this week. He told me the rub on the chicken was something completely different than what it says here, and I nearly burned off my tongue. I ended up having to wipe off the rub. I liked the sauce. I'll have to prep it next time (yes, I liked the sauce well enough to try the chicken again.)

Update: He made it the right way.  It was delicious.

Grilled Chicken with White Barbecue Sauce

Photo by ALB

The chicken is seared over direct heat then moved to the cooler side of the grill. If using a charcoal grill, stack the coals on the right side of the grill.

Chicken:8 (8-ounce) bone-in chicken breast halves
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon chipotle chile powder
Cooking spray

Sauce:
1/2 cup light mayonnaise
1/3 cup white vinegar
1 tablespoon coarsely ground black pepper
1/2 teaspoon ground red pepper
1 1/2 teaspoons fresh lemon juice
Dash of salt

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk. Serve
with chicken.

Yield: 8 servings (serving size: 1 breast half and about 2 tablespoons sauce)
CALORIES 252 (25% from fat); FAT 6.9g (sat 1.3g,mono 1.4g,poly 3.4g); PROTEIN 34.4g; CHOLESTEROL 91mg; CALCIUM 26mg; SODIUM 536mg; FIBER 0.6g; IRON 1.5mg; CARBOHYDRATE 10.9g
Cooking Light, MAY 2003

Grilled Herb-Coated Chicken Breasts

These were good. I think they would have been better breaded and done in the oven though. They had a tanginess, and would be good cold or in a chicken salad.
Reading the recipe and comparing it to the taste...I don't think D did the whole honey basting thing...

Grilled Herb-Coated Chicken Breasts

3/4 cup Herbed Lemon-Buttermilk Dressing
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh chives
1 teaspoon canola oil
1 teaspoon honey
Cooking spray

Combine Herbed Lemon-Buttermilk Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour or up to 8 hours, turning bag occasionally.

Prepare grill to medium-high heat.

Remove chicken from marinade, and discard marinade. Sprinkle the chicken evenly with salt and black pepper. Combine fresh parsley, chives, canola oil, and honey, stirring well. Spoon herb mixture evenly over tops of chicken breast halves. Place chicken, herb side down, on grill rack coated with cooking spray; grill 8 minutes each side or until done.

Yield: 4 servings (serving size: 1 chicken breast half)
CALORIES 222 (15% from fat); FAT 3.8g (sat 0.7g,mono 1.4g,poly 1.2g); PROTEIN 40g; CHOLESTEROL 99mg; CALCIUM 44mg; SODIUM 540mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 4.6g
Cooking Light, AUGUST 2005

Herbed Lemon-Buttermilk Dressing

This all-purpose dressing is similar to ranch dressing. It's great as a marinade on chicken, dressing on salad, and dip with cut-up vegetables.

3/4 cup fat-free buttermilk
1/3 cup low-fat mayonnaise
1 tablespoon grated lemon rind
1 tablespoon finely chopped onion
1 teaspoon finely chopped fresh chives
1 teaspoon finely chopped fresh basil
1 teaspoon finely chopped fresh thyme
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 garlic clove, minced

Combine all ingredients, stirring with a whisk until dressing is well blended.
Note: Refrigerate dressing in an airtight container for up to five days; stir well before using.

Yield: 1 1/4 cups (serving size: 1 tablespoon)
CALORIES 12 (23% from fat); FAT 0.3g (sat 0.0g,mono 0.1g,poly 0.2g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 89mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 1.9g
Cooking Light, AUGUST 2005

Easy Mushroom Orzo

We had this last night with the Chicken and Walnut Sauce. It was good. D says it was easy to make. I probably could do it looking at the directions.

Easy Mushroom Orzo

1 teaspoon olive oil
2 garlic cloves, minced
1 tablespoon finely chopped fresh parsley
2 tablespoons water
2 tablespoons dry white wine
1 tablespoon low-sodium soy sauce
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (8-ounce) package mushrooms, halved
2 cups hot cooked orzo (about 1 cup uncooked rice-shaped pasta)

Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute. Add parsley and next 8 ingredients (through mushrooms); cook 10 minutes or until mushrooms are tender, stirring occasionally. Combine mushroom mixture and orzo in a medium bowl, and toss well to combine.

Yield: 4 servings (serving size: 2/3 cup)

CALORIES 229 (7% from fat); FAT 1.9g (sat 0.4g,mono 0.8g,poly 0.1g); PROTEIN 9.6g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 283mg; FIBER 2.6g; IRON 2.3mg; CARBOHYDRATE 43g

Cooking Light, JUNE 2005

Chipotle Barbecued Chicken

This is a random posting, but I love this recipe and I have the cookbook opened to write it down.

Chipotle Barbecued Chicken

Photo by ALB

Ingredients
2 tsp dried oregano
2 tsp dried thyme
1 tsp ground coriander
1 tsp ground cumin
1 tsp black pepper
3 garlic cloves, minced
1 TBSP vegetable oil
3 pounds assorted chicken pieces, skinned
1 (7 oz) can chipotle chiles in adobo sauce
1 tsp vegetable oil
1C chopped onion
2 garlic cloves, minced
1 C ketchup
3/4 C water
1/4 C packed brown sugar
3 TBSP cider vinegar
1 TBSP prepared mustard
1 TBSP Worcestershire sauce
Cooking Spray

1. Combine first 6 ingredients in a small bowl; stir in 1 TBSP oil. Rub herb mixture over chicken pieces. Place chicken in a shallow dish or a large heavy-duty zip-top plastic bag; cover or seal and marinade in refrigerator for 1 to 4 hours (we don't marinade, we just rub).

2. Prepare grill.

3. Open can of chiles. Take out 4, and 1 TBSP of sauce. Finely chop the chiles. (I leave in the seeds for heat, and use 2-3 TBSP of sauce). Reserve remaining chiles and sauce for another use.

4. Heat 1 tsp oil in a medium nonstick skillet over medium-high heat; add onion and garlic. Cook 5 minutes or until tender, stirring constantly. Stir in chopped chiles and cook 1 minute stilring constantly. Add adobo sauce. Stir in ketchup and next 5 ingredients. Bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat, and set aside.

5. Place chicken on grill rack coating with cooking spray; cover and grill 10 minutes on each side. Brush with chipotle mixture. Grill 15 minutes or until chicken is done, turning occasionally and basting with sauce.

6. Use extra sauce for dipping and licking your fingers.

Yield: 6 servings; serving size-3oz.

Cal 258
Fat 7.8
Fiber 2.5

Chicken and Mushrooms in Garlic White Wine Sauce

I made this last night, so you know it was easy. The only problem I had was there wasn't a lot of sauce. It evaporated in the pan pretty fast. Perhaps I should turn down the heat.

Taste was pretty good. I couldn't taste the tarragon, but we are at the bottom of a jar, so that may be why. Also I like pepper, so every time it called for 1/8 tsp, I put in 1/4.

Overall, quick and easy and satisfying. I would have again.

Chicken and Mushrooms in Garlic White Wine Sauce

Substitute your favorite dried herb for the tarragon, if you prefer. Dried basil or parsley would both work in this dish.

4 ounces uncooked medium egg noodles
1 pound skinless, boneless chicken breast halves
2 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 tablespoons olive oil, divided
1 tablespoon bottled minced garlic
1/2 teaspoon dried tarragon
1 (8-ounce) package presliced mushrooms
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/4 cup grated Parmesan cheese

Cook noodles according to package directions, omitting salt and fat. Drain and keep warm.

Cut chicken into 1-inch pieces. Place chicken breast halves in a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Sprinkle flour mixture over chicken; toss to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 4 minutes or until browned. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté for 3 minutes or until liquid evaporates and mushrooms darken. Add white wine to pan; cook 1 minute. Stir in remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Stir in broth, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper; cook 1 minute or until slightly thick, stirring frequently.

Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon cheese.

Yield: 4 servings

CALORIES 350 (29% from fat); FAT 11.1g (sat 2.6g,mono 6.2g,poly 1.4g); PROTEIN 34.3g; CHOLESTEROL 99mg; CALCIUM 91mg; SODIUM 502mg; FIBER 1.2g; IRON 2.5mg; CARBOHYDRATE 26.5g

Cooking Light, NOVEMBER 2006

Honey-Rosemary Pork Tenderloin

Damn! I like this. Of course it had honey on it and I love honey. And I love rosemary.
We had it with spinach and rosemary potatoes. I'm pretty sure it was easy...I was going to make the marinade, but D offered, and I said ok. He did the whole grill thing, because I don't know how to use a charcoal grill.

Honey-Rosemary Pork Tenderloin

1 TBSP mustard seeds (D used ground mustard)
1/3 C white wine vinegar
1 TBSP chopped fresh rosemary
2 TBSP honey
1/2 tsp salt
1/4 tsp pepper
1 (1-pound) pork tenderloin, trimmed
Cooking Spray

1. Place mustard seeds in a mortar. Using a pestle, grind until crushed.

2. Combine crushed mustard seeds, vinegar, and next 4 ingredients in a small bowl; stir with a whisk. Place pork in a heavy-duty sip-top plastic bag. Pour vinegar mixture over pork; seal. Marinate in refrigerator at least 8 hours, turning bag occasionally.

3. Prepare grill.

4. Remove pork from bag, discarding marinade. Place pork on grill rack coated with cooking spray. Insert meat thermometer into thickest part of pork. Cover and grill 20 minutes or until meat thermometer registers 160, turning pork occasionally. Remove pork from grill; let stand 10 minutes before slicing.

4 Servings (serving size: 3 oz)

Calories, 187
Fat 4.6
Fiber .04

Shrimp Vindaloo

Pretty much shrimp can't be bad in any meal. This dish is no exception. Yum! Spicy.

D made it. He said it was easy to make. We had it with rice. I didn't get to test my new recipe...hahaha.



Shrimp Vindaloo



Although most people know this fiery stew as an Indian dish, it actually was created in the Portuguese-Indian colony of Goa. The name comes from two of the curry's key ingredients--vinho, which refers to wine vinegar, and alhos, which means garlic. The original Goan version was not as spicy, but as India adopted the dish as its own, the seasonings became hotter. Vindaloos are often made with meat, but this seafood version is pleasantly light. Customize according to your preference--just go up or down on the ground red pepper to suit your taste. Serve over white or brown rice to cut the heat.



2 teaspoons minced peeled fresh ginger
1/2 teaspoon salt1/2 teaspoon dry mustard
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 to 1/2 teaspoon ground red pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 tablespoon red wine vinegar
1 tablespoon canola oil
1 1/2 cups chopped onion
2 tablespoons minced peeled fresh ginger
3 garlic cloves, minced
1 1/4 cups fat-free, less-sodium chicken broth
2 tablespoons golden raisins, chopped (we didn't use)
1 pound medium shrimp, peeled and deveined


Combine first 9 ingredients in a small bowl. Add vinegar, stirring to form a paste; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté for 2 minutes. Stir in 2 tablespoons ginger and garlic; sauté for 20 seconds. Add spice paste; cook 30 seconds, stirring constantly. Stir in broth and raisins. Simmer, uncovered, 10 minutes. Add shrimp; cook for 4 minutes or until shrimp are done, stirring occasionally.



Yield: 4 servings (serving size: about 3/4 cup)



CALORIES 208 (26% from fat); FAT 5.9g (sat 0.7g,mono 2.4g,poly 1.9g); PROTEIN 25.3g; CHOLESTEROL 127mg; CALCIUM 87mg; SODIUM 607mg; FIBER 1.9g; IRON 3.4mg; CARBOHYDRATE 12.5g



Cooking Light, APRIL 2005