Wednesday, June 27, 2007

Healthy Lemon Garlic Chicken

This recipe is one of the easiest to prepare and because you grill skinless , it is a healthy summer choice. The chicken is first marinated for at least an hour, which allows it to fully develop the flavor of the and garlic, and just before grilling, it is coated with a chipotle rub. The one I used is a Wild Cherry Chipotle rub which adds a smoky wood flavor, but any chipotle rub would work. I served this with freshly made potato salad and water cress drizzled with balsamic vinegar and virgin olive oil, but it is also great served with a green salad and fresh bread.

Ingredients (serves 4)
  • 4 skinless chicken thighs
  • 8 skinless chicken drumsticks
  • Dried Chipotle Rub
For the Marinade
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons light olive oil
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 2 teaspoons red wine vinegar
  • 1/4 teaspoon freshly ground salt
  • 1/4 teaspoon freshly ground black pepper
  1. In a small bowl combine the lemon juice, olive oil, garlic, oregano and the freshly ground salt and pepper. Mix well.
  2. Skin the chickens, rinse under cold water and pat dry with paper towels.
  3. With a sharp knife or scissors, make deep cuts to the bone on both sides of the drumsticks, and on the fleshy part of the thighs. This not only allows the flavor of the marinade to penetrate deeply, but also ensures that the meat cooks through to the bone as quickly and evenly as possible.
  4. Add the chicken to the marinade mixture and refrigerate for at least an hour to allow the flavor to develop.
  5. After an hour, remove chicken from the marinade and coat one side of the chicken with chipotle rub. Discard the marinade.
  6. Grill the chicken with the rub facing down on a pre-heated medium hot grill for 10 minutes, turn and coat the second side with rub and grill for a further 10 minutes. Continue grilling for a total of 30 - 40 minutes, turning once, until no pink remains. The temperature of the chicken should be at least 165° F. Do not be tempted to turn the temperature to very high, as this causes the chicken to dry out, it stays moist if cooked more slowly.
  7. To serve, place the chicken on serving plates and garnish with lemon wedges and water cress.
As an alternative a 1/2 teaspoon of can be added to the marinade for a spicy chicken, and this goes well served with a ranch dressing.

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