Chicken Grill

8/8/2019 Chicken Grill

1/17

W W W . M E N S H E A LT H . C O M

CHICKEN

Quick-Startguide

CHICKENSur, ou ca bu chick i a buckt. But th ou dot t to stuff a bird with a br ca or pla with

sharp sticks. Ad ou dot t to sr our bst irl or bst frids dishs with ams lik Bad-Ass BBQ

Chick, Bock-Bock Kbabs, or Fohor Lhor Faitas. Ths rcips ar as to prpar, ad th

rill up quickl. Hardwar rquirmts ar as, too: About all oull d is a hot rill ad a sharp ca

opr.

CHICKEN


The ulTimaTemuscle food

griLL Like a PrO

Quick-Startguide


2/17


CHICKEN

Quick-Startguide Beer-Can Chicken

3 Tbsp salt-free

chicken grilling blend

+1 chicken (about 4 lb)

+12-oz can beer

Also: 1 Tbsp brown

sugar, 1 tsp salt

how To make iT Fir up our rill for mdium,

idirct rilli. I a small bowl, mi th rilli

bld, brow suar, ad salt. Rmo th iblts ad

fat from isid th chick. Ris th chick isid

ad out, ad pat it dr with papr towls. Rub 1

taspoo of th salt-suar rilli bld isid.

Coat th outsid with cooki spra, th rub th

rmaii bld or th outsid. Chu half of th

br. If ou ha a old-fashiod poit maual ca

opr, pop a fw tra hols i th top of th ca.

Hold th chick upriht with its butt faci dow

ad slid it or th br ca. Tuck its wis bhid

its back. Put it o th rill, or idirct hat. Pull

th ls forward to mak a tripod. Clos th lid (with

th ts partl op). Th chick will b do 1

to 1 hours latr. (If our usi a charcoal rill,

oull ha to add mor coals aftr about 45

miuts, wh th old os bur out.) Its do wh

a istat-rad thrmomtr shows about 180F, th

ski is brow ad crisp, ad th uics ru clar i

th thickst part of a thih. Rst o a plattr for 5

miuts. Lift th bird off th ca ad oto a cutti

board. Car ad sr.

MAKeS 6 SeRvIngS

perserving 202 caloris, 4 fat (17% of caloris),

32 proti, 4 carbohdrats (0 fibr),

706 m sodium


3/17


CHICKEN

Quick-Startguide Bad-Ass BBQ Chicken

how To make iT Mi rthi but th chick i a

bi ziplock ba. Pluk i th chick. Sal th ba

ad rfrirat for a fw hours. Fir up our rill to

mdium. Oc th rack is hot, dba th chick

ad throw it o th rill, turi ad basti with

sauc a fw tims, for 20 to 25 miuts, or util th

uics ru clar i th thickst portio (about 170F

o a istat-rad thrmomtr).

MAKeS 6 SeRvIngS

perserving351 caloris, 11 fat (26% of caloris),


788 m sodium

15-oz can barbecue

sloppy joe sauce

+4-oz can sliced or

chopped jalapeos,

drained

+6 oz beer ( can)

+6 each bone-in,

skinless chicken

thighs and

drumsticks (4 lb

total)

Also: 2 Tbsp Dijon

mustard, 2 Tbsp

horseradish


4/17


CHICKEN

Quick-Startguide Bock-Bock Kebabs

14-oz can whole new

potatoes, drained

+1 lb boneless,

skinless chicken

breast halves, cut into

cubes

+14-oz can artichoke

hearts, drained

+ cup low-fat creamy

Italian salad dressing

Also: 1 green bell

pepper, cut into

chunks; 1 pint cherry

tomatoes; tsp

poultry seasoning;

tsp paprika

how To make iT Fir up our rill to mdium.

Doubl-skwr all th tabls ad th chick b

stabbi two skwrs throuh ach irdit,

altrati potatos, ppprs, chick, tomatos,

ad artichoks. (each kbab will ha o pic of

artichok ad two pics of rthi ls.) I a

small bowl, mi th drssi, poultr sasoi, ad

paprika. Brush all or th kbab, th slap thos

this o th rill. Clos th lid (with th ts partl

op) ad rill, turi ad basti with th drssi

a fw tims, for about 20 miuts, or util th

chick is o lor pik i th ctr.

MAKeS 8 KeBABS

perkebab205 caloris, 5 fat (23% of caloris),


590 m sodium

afewpointypointers To kp wood skwrsfrom buri o th rill, soak thm i watr for

30 miuts bfor stabbi th food. If our

attractd to shi obcts, o for mtal doubl-

skwrsach o has two pros for bttr

stabilit o th rill rack.

extracredit Sr with istat ric.


5/17


CHICKEN

Quick-Startguide

Foghorn Leghorn Fajitas

6 oz beer ( can)

+15-oz can hot

enchilada sauce

+1 lb boneless,

skinless chicken

breast halves

+6 large (10") flour

tortillas (preferably

chile-flavored)

Also: 2 large bell

peppers (1 red and 1

green), 2 onions, 1 cup

chunky salsa, cup

low-fat sour cream

how To make iT Mi th br ad chilada sauc

i a bi ziplock ba, rsri som to us for

basti latr. Drop i th chick, ad rfrirat for

1 hour or oriht. Fir up our rill to mdium. Cut

th ppprs i quartrs lthwis ad rmo th

sds ad cors. Pl th oios ad cut thm i half

from roots to tips. Dba th chick ad rill,

turi ad basti with th rsrd mariad a fw

tims, for 10 to 15 miuts, or util th ctr is o

lor pik ad th uics ru clar (about 160F o

a istat-rad thrmomtr). grill th ppprs ad

oios, turi ad basti with th mariad, for

about 5 miuts, or util tdr but still a littl

cruch. Wrap th tortillas i foil ad rill, turi

oc, for about 5 miuts, or util hatd throuh.

Slic th chick, oios, ad ppprs ito strips. For

ach faita, put som chick ad tabls o a

tortilla, slop o som salsa ad sour cram, th roll

up.

MAKeS 6 FAjITAS

perfajita 490 caloris, 11 fat (20% of caloris),


790 m sodium


6/17


CHICKEN

Quick-Startguide Holy-Mole Pollo

6-oz can smoke-

house almonds

+14-oz can diced

tomatoes with zesty

jalapeos (with juice)

+Juice of lime

+6 boneless, skinless

chicken breast halves

(about 2 lb total)

Also: 2 Tbsp cocoa

powder, 1 Tbsp chili

powder, tsp

cinnamon, 1 onion, 2

minced garlic cloves

how To make iT Fir up our rill to mdium.

Whiz th almods i a food procssor util r

fil roud. Dump i th tomatos, lim uic,

cocoa, chili powdr, ad ciamo. Procss to

a prtt smooth sauc. St asid cup ad

la th rst i th procssor. Pl th oio

ad cut it i half from root to tip. Brush with a

littl sauc. grill, turi oc, for about 5

miuts a sid, or util charrd ad ust cookd

throuh. Rouhl chop ad toss ito th

procssor. Procss util prtt smooth. Coat a

pot with cooki spra ad put it or mdium

hat o th sto (or o th burr attachd to

our rill). Add th arlic ad cook for 4

miuts, or util soft. Add th sauc from th

procssor, rduc th hat to low, ad cook for

20 miuts. Coat th chick with cooki

spra ad th rsrd sauc. grill, turi ad

basti a fw tims, for 10 to 15 miuts, or

util th ctr is o lor pik ad th uics

ru clar (about 160F o a istat-rad

thrmomtr). Pour o th rmaii sauc.

MAKeS 6 SeRvIngS

perserving309 caloris, 6 fat (48% of

caloris), 2 proti, 14 carbohdrats

(7 fibr), 890 m sodium

ifyouwannagettechnical....Th sauc is calld

mol (MOH-la). Thats Spaish for sauc. Pollo

is Spaish for chick, if ou hat fiurd

that out.


7/17


CHICKEN

Quick-Startguide

Spicy Bangkok Birdies

cup canned low-

sodium chicken broth

+14-oz can light

coconut milk

+Juice and zest of

lime



(about 2 lb total)

Also: 2 Tbsp red curry

base, 2 Tbsp light

teriyaki sauce, 1 Tbsp

brown sugar, 1 Tbsp

minced garlic, 1 Tbsp

chopped fresh ginger,1 Tbsp cornstarch,

1 Tbsp water

how To make iT I a bi microwaabl bowl, uk

rthi but th chick, corstarch, ad watr for

30 scods or so, util lukwarm. Stir util wll-

mid. Dump i th chick, cor, ad rfrirat

for a fw hours. Fir up our rill to mdium. Oc

th fir is rad, dba th chick, ad throw it o

th rill, turi ad basti with mariad a fw

tims, for 10 to 15 miuts, or util th ctr is o

lor pik ad th uics ru clar (about 160F oa istat-rad thrmomtr). I a pot, boil th

rmaii mariad or hih hat o th sto (or

o th burr attachd to our rill). I a cup,

dissol th corstarch i th watr. Stir ito th

mariad ad cook for 2 miuts, util slihtl

thickd. Pour or th chick.

MAKeS 6 SeRvIngS



280 m sodium

reallythaioneon Sr or ric ad top with

pauts ad cilatro.

wheretofindthefixins Look for th cocout milk ad

rd curr bas i th itratioal aisl of th

suprmarkt.


8/17


CHICKEN

Quick-Startguide San Diego Chicken

1 lemon and 1 lime

+8-oz can tomato sauce

+6-oz can frozen

orange juice

concentrate, thawed

+6 boneless, skinlesschicken breast halves

(about 2 lb total)

Also: 2 minced garlic

cloves, 1 tsp dried

Italian seasoning, 1 tsp

hot-pepper sauce,

1 cup chunky salsa

how To make iT grat th zst from th lmo ad

lim ito a bi ziplock ba. Squz th fruits util

thir uic is i th ba bi carful to catch a

pulp or sds. Mi i rthi ls cpt th

chick ad salsa (Rsr som of th mariad for

latr). Drop i th chick. Sal th ba ad rfrir-

at for a fw hours or oriht. Fir up our rill to

mdium. Oc th fir is rad, dba th chick,

ad throw it o th rill, turi ad basti with th

rsrd mariad a fw tims, for 10 to 15 miuts,

or util th ctr is o lor pik ad th uics ru

clar (about 160F o a istat-rad thrmomtr).

Sr with th salsa.

MAKeS 6 SeRvIngS


37 proti, 18 carbohdrats (2 fibr),540 m sodium


9/17


CHICKEN

Quick-Startguide Chicken n Cherries

12-oz can or bottle

black cherry soda

+2 Tbsp salt-free

chicken grilling blend


chicken breast

halves (about 2 lb

total)

+17-oz can dark sweet

Bing cherries, drained

Also: 3 Tbsp cherry

preserves, 2 Tbsp

lemon juice, 2 Tbsp

olive oil, 1 tsp salt,

tsp cinnamon,

1 Tbsp cornstarch,

1 Tbsp water

how To make iT Pour half of th soda ito a bi

ziplock ba. St asid th rst. Mi i th rilli

bld, prsrs, lmo uic, oil, salt, ad

ciamo. Drop i th chick. Sal th ba ad

rfrirat for a fw hours or oriht. Fir up

our rill to mdium. Oc th fir is rad, dba

th chick ad throw it o th rill, turi ad

basti with th mariad a fw tims, for 10 to 15

miuts, or util th ctr is o lor pik ad

th uics ru clar (about 160F o a istat-rad

thrmomtr). I a pot, boil th rmaii mari-

ad, th rsrd soda, ad th cad chrris

or hih hat o th sto (or o th burr

attachd to our rill). I a cup, dissol th

corstarch i th watr. Stir ito th chrr sauc

ad cook for 2 miuts, util slihtl thickd.

Pour or th chick.

MAKeS 6 SeRvIngS



490 m sodium

extracredit Sr with whit ric.


10/17


CHICKEN 0

Quick-Startguide Bird of Paradise

6 boneless, skinless


(about 2 lb total)

+15-oz can mandarin

oranges in light syrup,

drained

+14-oz can diced

tomatoes with zesty

jalapeos, drained

+8-oz can pineapple

chunks in juice,

drained

Also: 8-oz can Italian-

style tomato sauce,

1 tsp chili powder,

cup chopped red

bell pepper

how To make iT Mi th tomato sauc ad chili

powdr i a bi ziplock ba. Drop i th chick. Sal

th ba ad rfrirat for a fw hours or oriht.

I a bi bowl, mi th oras, tomatos, piappl,

ad pppr. Lt it sit for 30 miuts or so. Fir up

our rill to mdium. Oc th fir is rad, dba

th chick ad throw it o th rill, turi ad

basti with th mariad a fw tims, for about 10

miuts, or util th ctr is o lor pik ad th

uics ru clar (about 160F o a istat-rad

thrmomtr). Dump th ora-piappl mi o

top.

MAKeS 6 SeRvIngS



550 m sodium


11/17


CHICKEN

Quick-Startguide Smokin Chicken-Bean Wedges

16-oz can refried

black beans

+5-oz can chunk white

chicken in water,

drained and flaked

+4-oz can sliced or

chopped jalapeos,

drained

+2-oz can sliced

black olives

Also: tsp chipotle

hot-pepper sauce,

1 cup shredded

reduced-fat Cheddar

or Monterey Jack

cheese, 8 medium (8")

flour tortillas

how To make iT Coat our rill rack with cooki

spra ad fir up our rill to mdium - low. I a bi

bowl, mi rthi but th chs ad tortillas.

Put a lar of chs o o tortilla. Slop o som

chick-ba mi. Put aothr tortilla o top.

grill for 2 to 3 miuts a sid. Rst o a plat for

a fw miuts, th cut ito wds. Rpat with

th rmaii irdits.

MAKeS 6 SeRvIngS



1,160 m sodium


12/17


CHICKEN

Quick-Startguide

Poultry with Polenta PucksA spicy turkey-sausage winner

2 14-oz cans Italian-

style diced tomatoes

(with juice)

+6-oz can sliced

mushrooms, drained

+2 16-oz packages

prepared polenta

(from the produce

cold case)

+ lb reduced-fat hot

Italian turkey sausage

YOULL ALSO NEED

2 Tbsp olive oil;

2 bell peppers (1 red,

1 green), chopped;

1 onion, chopped;

3 garlic cloves,minced; 1 tsp dried

rosemary

how To make iT Hat our rill to mdium. O th

sto, hat th oil i a skillt or mdium hat. Add

th ppprs, oios, ad arlic. Cook for 10 miuts,

or util soft. Stir i th tomatos, mushrooms, ad

rosmar. Boil or hih hat. Rduc th hat to

mdium - low ad cook for about 20 miuts. Slic

th polta ito " thick pucks. Coat both sids of

ach puck with cooki spra. Slap th pucks ad

sausa o th rill ad clos th lid (with th ts

op). grill, turi a fw tims, for about 5 miuts

a sid, or util cookd throuh. Rmo th sausa

to a cutti board, slic it up, add it to th sauc, ad

cook for 10 miuts. Dump th saucd sausa or

th pucks.

MAKeS 6 SeRvIngS



850 m sodium


13/17


CHICKEN

Quick-Startguide

Spicy Chicken Kickoff Wings

12 chicken tenders

+3 tsp honey

+3 Tbsp hot sauce

+2 Tbsp low-sodium

Worcestershire sauce

YOULL ALSO NEED

tsp minced garlic,

tsp paprika

how To make iT Prhat a ostick skillt o

mdium - hih. Stir tothr th ho, hot sauc,

Worcstrshir sauc, arlic, ad paprika i a small

microwaabl bowl. Microwa for 10 scods,

stirri if th ho clumps. Plac th chick ad

half of th spic mitur i a lar ziplock ba ad

shak util coatd. Put th coatd tdrs o th rill

ad cook for 2 to 3 miuts a sid, chcki to mak

sur thr cookd sufficitl isid. Bast with th

rmaii spic mitur.

MAKeS 2 SeRvIngS

eatwith Clr sticks, bab carrots, ad 4 Tbsp

(2 Tbsp pr sri) of a ood, chuk blu chs

drssi thats rasoabl low i fat, such as

Ks Stak Hous Lit.

extracredit go liht o th blu chs.

perserving(includingsides) 466 caloris,

33 proti, 54 carbohdrats, 14 fat (5 fibr)615 m sodium


14/17


LAMB

Quick-Startguide

BONUS SECTION!

LAMBTOPS

What ha th Romas r i us? Wll,

apart from straiht roads, public baths, sai-

tatio, ad wi, th footsoldirs of th

mpirs arm also brouht forth what is for

much of th world a corrsto of th Su-

da roast ad th Frida-iht kbabshp. So it sms w

ha Claudius to thak for a mat that, dspit its hih satu-

ratd fat cott, is a cllt sourc of proti ad othr

utrits.

Currtl th most abudat listock i th world, lamb is

a stapl i ma rios, icludi nw Zalad, grc, ad

th Middl east. Howr, ou dot s it oft i th Uitd

Stats. W td to faor bf ad chick o our rills. But

lamb is a ood ad halth wa to azz up our mu. just 110

rams of lamb proids 60 prct of our dail proti

rquirmt ad almost a fifth of our iro.

Lamb is also a cllt sourc of itamiB12

, which sup

ports th productio of rd blood clls ad hlps our bod

mtaboliz proti, carbohdrats, ad fat.

Its is also o of th bst mats to cook quickl with a firc

hat, so th outsid is crisp ad charrd ad th isid swt

ad uic. Whil it dost alwas top th shoppi list wh it

coms to barbcus, its a idal mat to cook outdoors or

ARe yOU A Leg MAn?

TRy THIS exCeLLenT SOURCe OF

PROTeIn On THe gRILL


15/17


LAMB

Quick-Startguide charcoal with som robust hrbs throw o, sas

joh Woodward, th had chf at th Malmaiso

Brassri & Bar i Lodo. It also os rall wll

with rd wi. no wodr th Romas wr such bifas.

This ew Should Kow About LambBriht ist bst viid rd mat with miimal fat ma

sm to b th bst choic, but itll ha lss flaor

ad too firm a ttur, chf Woodward sas. His

choic for tdrss ad flaor is maturd lamb,

which is dp rd i color, with cram-colord fat

ad a sliht odor.

Fid som fat For a succult roast it pas to slcta cut with som fat attachd. Lar, wll-trimmd

cuts ar prfrabl for quickr cooki mthods

such as fri, rilli, or barbcui.

Collct buttrflis Wh our bui a l of lamb

for th rill, ask th butchr to buttrfl it for ou.

This iols taki th mat off th bo i o

pic ad flatti it, which allows it to cook mor

l.

Tdi to your FlockKp it cool As soo as possibl aftr shoppi,

rwrap th mat i frsh plastic wrap ad put it o a

plat (to prt blood drippi oto othr foods) i

th frid or frzr. gt to kow our frid tm-

pratur au ad chck that its oprati btw

0 ad 5 C.

Cor ad thaw Frsh lamb should b at withi 3

das of purchas, whil froz mat must b thawd

oriht bfor cooki it. Put th mat o a plat,

cor it, ad la it o th sid; it wot thaw i th

frid.

gi It a grilliAdd flaor Mariati th mat oriht allows th

flaors to rall ptrat althouh ou should still

o tast rsults if ou do it for a hour of two

bfor. Tr this rcip: cup so sauc, 1 Tbsp

ho, 2 crushd clos arlic, ad 2 tsp dr ir.

Slap o a rub If ou hat had tim to mariat our

lamb, rub i som flaor bfor cooki. A kid of

mariad rall hacs th flaor of lamb, sas

Ptr Ha, owr of award-wii H.g. Waltr

butchrs i Baros Court, Lodo. It shows our

usts that ou mad th tra ffort.

Stok th fir Lamb is bst cookd fast at hih hat, so

liht our rill at last 30 miuts bfor ou wat to

us it ad wait util th coals ar whit ad scorchi.

If ou hat usd a mariad, coat th mat with

oli oil. Ad rmmbr to tak our lamb out of th


16/17


LAMB

Quick-Startguide

frid about 20 miuts bfor cooki or ls our

mat ma b touh ad chw.

Tim to mo Chump chops ad cutlts ar smallr

cuts that ar rat for rilli. Larr cuts ca tast too

charrd b th tim thr cookd. So aftr 15 to 20

miuts o th barbi, trasfr thm to a hot o

(360 F) for a additioal 30 miuts. This wa th

mat wot bur ad ou wot los a flaors from

th rill.

gi m a brak Alwas rla a mat for a mii-

mum of 5 miuts b allowi it to sit aftr cooki.

This surs that th mat will tdriz ad mas

ou wot los a of th atural uics wh cari.

vital Statistics: Wooll Facts

1Thr ar rouhl a billio shp o th plat

our ditor coutd thm duri o slplss

ihtust 11 millio of which ar lii i Wals.

2Half a poud of wool ca b spu ito 20 mils

of fi ar, ad a matur w producs about

10 pouds of wl shor wool a arouh to

mak a suit.

3Shp hat alwas b sh, rtiri tpsi

th past th mad a hll of a rackt. Ufortu-

atl for th lambs, it was th tp joh Mcero

would throw aroud th tis court. It took th its-

tis of 11 shp to mak o ac-smashr.

4your ara lamb is a falss soul. Th ha

o top frot tth. This maks thm poor whis-

tlrs, thouh at last th roof of th mouth is hard so

th ca at touh tatio.

5If our r clbrati a shps first birth-

da, ou miht wat to kow that, for formal

addrssi, a shp ad 1 or or is a hot.

Dot bu it a cak, thouhth absc of top tth

mas it wot b abl to blow out th cadls.

6Shp ha mostl scapd th atttio of fac-

tor farmrs ad thri o rouh, oft iaccssi-

bl pasturs ad outcrops. This maks thm th last

likl of all aimals to b cotamiatd with atibiotic

rsidusbut th most likl to trrif ususpcti rock

climbrs.

7If ou s a shp stradd o its back, roll it

or. A shp cat t up from that positio

ad will tuall di if lft thr.

Chop TalkImprss our butchr with a i-dpth kowld ofoi aatom:

vITAMInS AnD MIneRALS

La lamb is a rat sourc of proti, B ita-

mis, itami D, ad mirals, particularl iro ad

zic.


17/17


Quick-Startguide

Th iro i lamb is i a form thats

asil absorbd b th bod. Lamb also

aids th absorptio of iro from othrfoods.

Th itami D potc of lamb is

particularl ood, ad this hlps with

bo miral dsit ad th absorptio

of calcium.

St a rack of ribs: This sctio is r

popular as its th quickst to roast. It

ca b srd as a whol rack of lamb

cookd i 20 miuts or lssor i idi-

idual portios.

B sold shouldr: not as psi as

rib or loi, this ca b roastd, slicd ad

tid, rolld ad tid, or bod. Its also

r ood for kbabs ad stws.

gt a loi collctio: Othrwis kow

as th saddl, this ca b cut ito chops

or srd as a bolss loi roast. Its

r tdr ad tast, ad ca b roastd

or rilld.

Pull a l of lamb: This classic cut is

aailabl i four aritis: bolss, bo-

i, rolld, ad tid or buttrflid. Its r

la ad ca b roastd, cut ito l

staks, or choppd ito cubs for a

kbab.

FAT COnTenT

Most of th usaturatd fat is moo-

usaturatd; this is th tp of fat associ-

atd with halth Mditrraa dits.

Lamb cotais oma-3 polusatu-rats, which ar thouht to protct

aaist fatal hart disas.

grilld L of Lambgt our butchr to buttrfl a 5- to 6-lb l of lamb. you ca mariat

it usi this rcip.

MARInADe

2 clos of arlic, crushd

1 rd chili pppr, choppd

1 buch of rosmar

1 ba laf

Zst of 1 lmo

1 Tbsp of sa salt

1 Tbsp black black pppr

1 Tbsp coriadr sds (crushd)

7 Tbsp oli oil

Mi, rub wll ito th lamb, plac

th lot i a bowl, ad cor with

plastic wrap.

COOKIng grill our l for 8 to 10

miuts o ach sid, turi

occasioall. Cotiu to do this

for a furthr 30 to 40 miutsor

trasfr to a hot o for 30

miuts to carr o th cooki.

Aftr cooki, lt th lamb rst

for 7 miuts, ad car. Sr

th lamb with a simpl salad ad

balsamic drssi, plus w

potatos with mit. Or rill som

pita brad to o alosid a

mid salad ad a bowl of

hummus.

AnD TO DRInK . . . Barbra dAlba

Fotall 2001, Aschri.voluptuous, soft, ad plumm,

this wi rquirs a rich mat to

soft its tais. It maks a

idal complmt to lamb.

Documents

Chicken Grill