Healthy doesn't mean bland: BBQ Chicken...

In keeping with my program of calorie counting and a restricted fat intake, I’ve been doing a lot of smoothies – berry in the morning and the green juice in the day.  For dinner, I’ve been looking to fish and chicken.  Tonight it was all about the chicken.  An easy and quick preparation portioned right, healthy and great flavor.  I have actually dressed this dish up and served it at many a dinner party.

The star of the plate is the barbecue chicken.  I won’t go into my discussion of what I believe real “barbecue” to be other than to say, “if you know me, you know barbecue for me is a seasoning and not a cooking method”.   The portion is half of a chicken breast and I take the time to trim off any fat that is left attached and generally clean up the portion.  You can use this some recipe for a whole bird or portioned pieces of the entire bird.

I start by giving the chicken a quick rinse with cold water and pat it dry with a clean paper towel.  Then using my barbecue seasoning blend (or your favorite rub of choice), I coat both sides and let it rest for about 10-15 minutes.  If it is above about 70 degrees in your kitchen you may want to put it in the refrigerator; an option that also lets you prepare everything ahead of time as it is just fine to let it rest for up to 4 hours.

Place the breast in a pre-heated 375 degree oven on a suitable baking pan or dish and cook for 7-8 minutes.  Flip the breast over and add a little more of the barbecue seasoning and cook for another 7-8 minutes or until the internal temperature reaches 160 degrees. The chicken will continue to cook once removed from teh oven, carry-over cooking, to reach a safe internal temperature of 165-170.

To sauce or not:  I generally don’t apply sauce to any protein while it is initially cooking.  If you want to sauce the chicken I would do it at the end.  The reason is that most sauces have high sugar contents (naturally or added) and will simply burn.  Adding at the end of the cooking cycle will give you the flavor and glazed look you want without the burnt effect.   For my purposes of reducing calories, I did not sauce the chicken breast, but would have normally done as a garnish after it was plated.



The sides tonight are a classic long grain and wild rice preparation with a side of steamed broccoli.   The rice complements the chicken with an earthiness and the broccoli adds a nice bright color contrast.  I would normally have two vegetables, but for my purpose one was enough.  Glazed oblique cut carrots are a nice pairing or a root vegetable medley.

Beverages:  No wine tonight, but it’s just a short term sacrifice.   When thinking of a wine pairing, look for a red that is earthy but not too tannic.  A Syrah or Merlot blend will serve you well.  Remember our pairing rules: Match the wine to the main protein and if there is a sauce it must be a factor in the flavor profile.  For chicken with a light pan gravy would merit a white wine, that same chicken with a dark sauce, like say barbecue, merits a red wine.  The pepper and spice of Syrah and Merlot will complement the sauce while still letting the chicken shine through.   Beer would also go well.  I prefer a lighter style ale with a good amount of hops simply because of I think of barbecue and afternoons at the park or grilling in the backyard.  When it comes to beer, unless it’s something “unique”, you can really go with what you like or what everyone else brought