Dr. Bob's Grilled Chicken
(low fat, low calorie, & low carbohydrate recipe)

 

I adapted this recipe from the online cookbook called Recipes I Didn't Get From My Mother by Susan Woodward. This chicken is so good that you will immediately put it on your "A" list. My husband gave this chicken a "10" rating!

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate Recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, fiber grams, carbohydrate grams, and calories for all your favorite foods.

More great Poultry Recipes and learn how to Brine Poultry for a moister and tastier dish.
 


Dr. Bob's Grilled Chicken

1/4 cup freshly-squeezed lemon juice
2 tablespoons extra-virgin olive oil
1/4 cup soy sauce
1
egg, to emulsify (do not vary with quantity)
Freshly ground pepper
1 to 2 cloves garlic, minced
8 chicken breasts, boneless and skinless*
Heavy sprinkling of coarse salt or sea salt

* The U.S. Department of Agriculture, as well as food agencies in the United Kingdom and elsewhere, advises against washing poultry. Rinsing chicken will not remove or kill much bacteria, and the splashing of water around the sink can spread the bacteria found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively destroys the most common culprits behind food-borne illness.

Preheat barbecue grill (spray grill with vegetable-oil cooking spray).

In a medium-size bowl, combine lemon juice, olive oil, soy sauce, egg, pepper, and garlic. Rub sauce generously on both sides of the chicken.

Sprinkle kosher salt on both sides of the chicken. NOTE: This is the secret to this recipe. Remember to do a heavy sprinkling of the salt. A lot of it dissolves and melts off into the fire.

For Barbecue with Charcoal: When coals are ready, spread them around the edge of the firebox (24" round) and keep a squirt bottle near the fire to put out flames. Turn the chicken often and don't let it burn. Breasts take about 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife). Do not close the lid on the barbecue.

For Gas Barbecue (since you cannot maintain a hot fire without closing lid): Place prepared chicken onto hot grill. Cover barbecue with lid, open any vents, and cook approximately 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife); turning several times during barbecuing.

Remove from grill, transfer onto a serving plate and enjoy!

Makes 8 servings.

 

Dr. Bob's Grilled Chicken - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carbohydrate Grams Calories
Lemon Juice 1/4 cup 0 5 15
Olive Oil 2 tablespoons 28 27.5 240
Soy Sauce 1/4 cup 0 0 0
Egg 1 5 .6 75
garlic 1 clove 0 1 4
chicken breasts halves, boneless & skinless 8  halves 12 0 1136
Recipe Totals 45 34.1 1470
         

Recipe makes 8 servings.

Per Serving - 5.6 Fat grams, 4.2 Carbohydrates, 184 calories