On the Grill - Betty Crocker The Big Book of Chicken (Betty Crocker Big Book) (2015)

Betty Crocker The Big Book of Chicken (Betty Crocker Big Book) (2015)

CHAPTER 1

On the Grill

Buffalo-Blue Cheese Chicken Burgers

Mexican Chicken Burgers

Grilled Ranch Chicken Fillet Sandwiches

Easy Grilled Chicken Tacos

Chipotle Grilled Chicken Salad

Apricot Salsa Chicken Salad

Cranberry Chicken Salad

Caribbean Chicken Kabobs

Chicken Skewers with Peanut Sauce

Mediterranean Chicken-Vegetable Kabobs

Ranch Chicken and Potato Packs

Mediterranean Chicken Packs

Taco-Spiced Chicken

Chicken Salsa Verde

Lime- and Chili-Rubbed Chicken Breasts

Double-Barbecue Bacon-Wrapped Chicken

Cheddar-Stuffed Chicken Breasts

Bourbon Chicken with Corn Relish

Chicken Breasts with Cucumber-Peach Salsa

Raspberry-Glazed Chicken

Chicken with Lemon, Rosemary and Garlic

Sesame-Ginger Chicken

Citrus-Teriyaki Chicken and Vegetables

Flavorful Rubs & Marinades

Pesto-Parmesan Crusted Chicken

Tomato-Feta Chicken Thighs

Balsamic-Glazed Chicken Breasts

Firecracker Chicken Drummies

Chicken with Chipotle-Avocado Salsa

Beer-Brined Chicken

Beer Can Chicken

* CALORIE-CONTROLLED *

buffalo-blue cheese chicken burgers

Prep Time: 35 MinutesStart to Finish: 35 Minutes6 burgers

· 1¾lb ground chicken

· ¼cup Buffalo wing sauce

· ½teaspoon salt

· 1to 3 drops red pepper sauce

· 6burger buns, split

· 6leaves green leaf lettuce

· ¼cup refrigerated chunky blue cheese dressing

· ¼cup crumbled blue cheese (1 oz)

1 Heat gas or charcoal grill. In large bowl, mix chicken, Buffalo wing sauce, salt and red pepper sauce. Shape mixture into 6 patties, ½ inch thick.

2 Carefully brush oil on grill rack. Place patties on grill over medium heat. Cover grill; cook 10 to 12 minutes, turning once, until thermometer inserted in center of patties reads 165°F. During last 2 minutes of cooking, add buns, cut side down, to grill.

3 Place lettuce and burgers on bun bottoms. In small bowl, stir together dressing and blue cheese. Spoon mixture on burgers. Cover with bun tops.

1 Burger: Calories 330; Total Fat 17g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 890mg; Total Carbohydrate 23g (Dietary Fiber 1g); Protein 22g Exchanges: 1½ Starch, 2½ Medium-Fat Meat, ½ Fat Carbohydrate Choices:

* CALORIE-CONTROLLED *

mexican chicken burgers

Prep Time: 35 MinutesStart to Finish: 35 Minutes4 burgers

· 1lb ground chicken

· 1package (1 oz) taco seasoning mix

· 4slices (1 oz each) Monterey Jack cheese

· 4burger buns, split

· ¼cup guacamole

· ¼cup chunky-style salsa

1 Heat gas or charcoal grill. In large bowl, mix chicken and taco seasoning mix. Shape mixture into 4 patties, about ¾ inch thick.

2 Carefully brush oil on grill rack. Place patties on grill over medium heat. Cover grill; cook 14 to 16 minutes, turning once, until thermometer inserted in center of patties reads 165°F. During last 2 minutes of cooking, top each patty with cheese slice.

3 Place burgers on bun bottoms; top each with 1 tablespoon guacamole and 1 tablespoon salsa. Cover with bun tops.

1 Burger: Calories 400; Total Fat 18g (Saturated Fat 8g; Trans Fat 0.5g); Cholesterol 90mg; Sodium 1420mg; Total Carbohydrate 28g (Dietary Fiber 2g); Protein 32g Exchanges: 1 Starch, 1 Other Carbohydrate, 4 Lean Meat, 1 Fat Carbohydrate Choices: 2

swap it out

Ground turkey or lean ground beef can be used instead of the chicken for these south-of-the-border burgers.

grilled ranch chicken fillet sandwiches

Prep Time: 35 MinutesStart to Finish: 1 Hour 35 Minutes4 sandwiches

· ½cup ranch dressing

· 1tablespoon chopped fresh chives

· 4boneless skinless chicken breasts (about 1¼ lb)

· 4slices Canadian bacon

· 4whole-grain burger buns, split

· 2tablespoons mayonnaise or salad dressing

· 2tablespoons chopped fresh parsley

· 1very large tomato, sliced

· 1medium cucumber, thinly sliced

1 In shallow glass or plastic dish, mix ¼ cup of the dressing and the chives. Add chicken; turn to coat. Cover; refrigerate 1 to 2 hours, turning chicken occasionally.

2 Heat gas or charcoal grill. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once or twice, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Add bacon to grill for last 2 to 3 minutes of cooking time to heat. If desired, add buns, cut side down, for last 4 minutes of grilling or until toasted.

3 In small bowl, mix remaining ¼ cup dressing, the mayonnaise and parsley; spread on cut sides of buns. Layer bacon, chicken, tomato and cucumber in each bun. Cover with bun tops.

1 Sandwich: Calories 530; Total Fat 29g (Saturated Fat 5g; Trans Fat 0.5g); Cholesterol 110mg; Sodium 890mg; Total Carbohydrate 24g (Dietary Fiber 4g); Protein 44g Exchanges: 1½ Starch, 5½ Medium-Fat Meat Carbohydrate Choices:

swap it out

Substitute any flavor creamy salad dressing instead of the ranch flavor if you prefer.

* QUICK *

easy grilled chicken tacos

Prep Time: 15 MinutesStart to Finish: 30 Minutes4 servings (2 tacos each)

· 1tablespoon vegetable oil

· 1tablespoon lime juice

· 1tablespoon taco seasoning mix (from 1-oz package)

· 2boneless skinless chicken breasts

· 1can (15 oz) black beans, drained, rinsed

· ⅓cup chunky-style salsa

· 2tablespoons chopped fresh cilantro

· 8flour tortillas for soft tacos and fajitas (6 inch)

1 Heat gas or charcoal grill. In gallon-size resealable food-storage plastic bag, mix oil, lime juice and taco seasoning mix until smooth. Add chicken; seal bag. Shake until chicken is evenly coated.

2 Place chicken on grill over medium heat. Cover grill; cook 12 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Let stand 5 minutes.

3 Meanwhile, in 2-quart saucepan, heat beans, salsa and cilantro over medium heat, stirring occasionally, until hot. Remove from heat; cover and keep warm.

4 Cut chicken crosswise into strips. Divide chicken on half of each tortilla; top with bean mixture. Fold other half of tortilla over filling.

Broiling Directions: Set oven control to broil. Spray broiler rack with cooking spray. Place coated chicken on rack in broiler pan. Broil with tops about 4 inches from heat 6 to 9 minutes, turning after 5 minutes, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Let stand 5 minutes. Continue as directed in step 3.

1 Serving: Calories 440; Total Fat 10g (Saturated Fat 2g; Trans Fat 1.5g); Cholesterol 35mg; Sodium 1110mg; Total Carbohydrate 60g (Dietary Fiber 13g); Protein 25g Exchanges: 4 Starch, ½ Vegetable, 1½ Lean Meat, ½ Fat Carbohydrate Choices: 4

chipotle grilled chicken salad

Prep Time: 30 MinutesStart to Finish: 50 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¾cup bottled chipotle marinade

· ½cup chunky-style salsa

· ¼cup chopped fresh cilantro

· 2tablespoons bottled chipotle marinade

· 2tablespoons olive oil

· Grated peel of 1 medium lime (2 teaspoons)

· Juice of 1 medium lime (almost ⅓ cup)

· 4cups torn romaine lettuce

· 1cup frozen corn, cooked, cooled

· ½cup chopped red bell pepper

· 1can (15 oz) black beans, drained, rinsed

1 In large nonmetal dish or resealable food-storage plastic bag, place chicken and ¾ cup chipotle marinade; turn to coat. Cover dish or seal bag; refrigerate at least 20 minutes or up to 2 hours to marinate.

2 Heat gas or charcoal grill. Remove chicken from marinade; discard marinade. Place chicken on grill over medium heat. Cover grill; cook 10 to 12 minutes, turning halfway through grilling, until juice is clear when center of thickest part is cut (at least 165°F). Let stand 5 minutes; cut crosswise into ½-inch strips.

3 In small bowl, stir together salsa, cilantro, 2 tablespoons chipotle marinade, the oil, lime peel and lime juice. In large bowl, toss lettuce, corn, bell pepper and beans; toss with salsa mixture.

4 Divide bean mixture among 4 serving plates. Top each with chicken. If desired, serve with sour cream.

1 Serving: Calories 420; Total Fat 12g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 75mg; Sodium 780mg; Total Carbohydrate 43g (Dietary Fiber 12g); Protein 36g Exchanges: 2 Starch, 1 Other Carbohydrate, 4 Lean Meat Carbohydrate Choices: 3

a new twist

It’s easy to add other choices to this salad. Try adding chopped tomatoes or sliced avocado for a nice change.

* CALORIE-CONTROLLED *

apricot salsa chicken salad

Prep Time: 40 MinutesStart to Finish: 55 Minutes4 servings

· SALSA

· ⅔cup orange juice

· ½cup chopped dried apricots

· 2tablespoons apricot preserves

· 1tablespoon olive or vegetable oil

· ¾cup chopped red bell pepper

· 2tablespoons chopped fresh cilantro

· 2tablespoons sliced green onions (2 medium)

· 1teaspoon grated orange peel

· SALAD

· 4boneless skinless chicken breasts (about 1¼ lb)

· 1tablespoon olive or vegetable oil

· ½teaspoon garlic salt

· 6cups bite-size pieces mixed salad greens

1 Reserve 2 tablespoons of the orange juice in small bowl; set aside. In 1-quart saucepan, heat apricots and remaining orange juice to boiling; reduce heat. Simmer uncovered 3 to 5 minutes or until most of the juice is absorbed. Cool 15 minutes.

2 Add preserves and 1 tablespoon oil to reserved 2 tablespoons orange juice. Stir in apricot mixture and remaining salsa ingredients. Refrigerate until serving time.

3 Heat gas or charcoal grill. Brush chicken with 1 tablespoon oil; sprinkle with garlic salt. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Remove chicken from grill to cutting board or plate; cut crosswise into ½-inch slices.

4 Divide salad greens among 4 plates. Top with chicken and apricot salsa.

1 Serving: Calories 340; Total Fat 12g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 26g (Dietary Fiber 4g); Protein 34g Exchanges: 1½ Other Carbohydrate, 1 Vegetable, 4 Very Lean Meat, 2 Fat Carbohydrate Choices: 2

swap it out

Dried peaches and peach preserves can be substituted for the dried apricots and apricot preserves. If apricot nectar is available in your area, it would make a delicious alternative to the orange juice.

* CALORIE-CONTROLLED *

cranberry chicken salad

Prep Time: 35 MinutesStart to Finish: 35 Minutes6 servings

· DRESSING

· ¾cup mayonnaise or salad dressing

· ⅓cup sugar

· 2tablespoons cider vinegar

· 2teaspoons poppy seed

· CHICKEN AND SALAD

· 6boneless skinless chicken breasts (about 1¾ lb)

· Cooking spray

· ½teaspoon salt

· 3cups bite-size pieces iceberg lettuce

· 3cups bite-size pieces romaine lettuce

· ½cup crumbled Gorgonzola cheese (2 oz)

· ½cup sweetened dried cranberries

· 6tablespoons slivered almonds, toasted*

1 Heat gas or charcoal grill. In small bowl, mix all dressing ingredients with whisk. Spoon ¾ cup of the dressing into separate bowl. Cover; refrigerate until serving time.

2 Spray chicken with cooking spray; sprinkle with salt. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once and brushing occasionally with remaining ¼ cup dressing, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Discard any remaining dressing used for brushing. Remove chicken from grill to cutting board or plate; cut crosswise into ½-inch slices.

3 Divide iceberg and romaine lettuce among 6 plates. Top with chicken. Drizzle reserved ¾ cup dressing over salads. Sprinkle evenly with cheese, cranberries and almonds.

*To toast almonds, sprinkle in ungreased skillet. Cook over medium-low heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.

1 Serving: Calories 400; Total Fat 17g (Saturated Fat 4.5g, Trans Fat 0g); Cholesterol 115mg; Sodium 580mg; Total Carbohydrate 21g (Dietary Fiber 2g); Protein 41g Exchanges: 1 Other Carbohydrate, 1 Vegetable, 5½ Very Lean Meat, 3 Fat Carbohydrate Choices:

a new twist

To make a honey-flavored dressing, omit the sugar and add ⅓ cup honey instead.

swap it out

Refrigerated coleslaw dressing can be used in place of the poppy seed dressing. Stir in 1 tablespoon poppy seed if you like.

caribbean chicken kabobs

Prep Time: 30 MinutesStart to Finish: 30 Minutes8 servings

· 1¾lb boneless skinless chicken breasts, cut into 1½-inch pieces

· ¼cup vegetable oil

· 3tablespoons Caribbean jerk seasoning (dry)

· 1small pineapple, rind removed, cut into 1-inch cubes

· 1medium red bell pepper, cut into 1-inch pieces

· 1small red onion, cut into 1-inch pieces

1 Heat gas or charcoal grill. Brush chicken with 2 tablespoons of the oil. Place chicken and jerk seasoning in a resealable food-storage plastic bag. Seal bag; shake to coat chicken with seasoning.

2 On each of 8 (12-inch) metal skewers, alternately thread chicken, pineapple, bell pepper and onion, leaving ¼-inch space between each piece. Brush kabobs with remaining 2 tablespoons oil.

3 Place kabobs on grill over medium heat. Cover grill; cook 10 to 15 minutes, turning once, until chicken is no longer pink in center.

1 Serving: Calories 210; Total Fat 10g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 60mg; Sodium 210mg; Total Carbohydrate 8g (Dietary Fiber 1g); Protein 22g Exchanges: ½ Other Carbohydrate, 3 Very Lean Meat, 1½ Fat Carbohydrate Choices: ½

chicken skewers with peanut sauce

Prep Time: 30 MinutesStart to Finish: 1 Hour4 servings

· CHICKEN

· 8bamboo skewers (8 inch)

· 1lb boneless skinless chicken breasts, cut into 1-inch pieces

· ¼cup teriyaki marinade and sauce (from 15-oz bottle)

· SAUCE

· ¼cup creamy peanut butter

· 1tablespoon chopped fresh cilantro

· 3tablespoons teriyaki marinade and sauce (from 15-oz bottle)

· 1tablespoon lime juice

· ¼teaspoon red pepper sauce

· 4medium green onions, chopped (¼ cup)

· 2cloves garlic, finely chopped

· RICE

· 1cup uncooked instant brown rice

· 1¼cups water

1 Soak bamboo skewers in water at least 30 minutes before using to prevent burning. In medium bowl, mix chicken and ¼ cup teriyaki marinade. Cover; refrigerate 30 to 60 minutes to marinate.

2 Heat gas or charcoal grill. In small bowl, stir all sauce ingredients until blended; set aside.

3 Remove chicken from marinade; discard marinade. Thread chicken on skewers. Place skewers on grill over medium heat. Cover grill; cook 10 to 15 minutes, turning once, until chicken is no longer pink in center.

4 Cook rice in water as directed on package, omitting butter and salt. Sprinkle chicken with additional chopped fresh cilantro, if desired. Serve with rice and sauce.

Broiling Directions: Set oven control to broil. Place skewered chicken on rack in broiler pan. Broil with tops 4 to 5 inches from heat 10 to 15 minutes, turning once, until chicken is no longer pink in center.

1 Serving: Calories 430; Total Fat 13g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 70mg; Sodium 840mg; Total Carbohydrate 43g (Dietary Fiber 6g); Protein 34g Exchanges: 2 Starch, 1 Other Carbohydrate, 4 Very Lean Meat, 2 Fat Carbohydrate Choices: 3

* CALORIE-CONTROLLED *

mediterranean chicken-vegetable kabobs

Prep Time: 30 MinutesStart to Finish: 1 Hour4 servings

· MARINADE

· ¼cup lemon juice

· 3tablespoons olive or vegetable oil

· 2teaspoons chopped fresh or 1 teaspoon dried rosemary leaves

· ½teaspoon salt

· ¼teaspoon pepper

· 4cloves garlic, finely chopped

· CHICKEN AND VEGETABLES

· 1lb boneless skinless chicken breasts, cut into 1½-inch pieces

· 1medium red bell pepper, cut into 1-inch pieces

· 1medium zucchini or yellow summer squash, cut into 1-inch pieces

· 1medium red onion, cut into wedges

· 1lb fresh asparagus spears, trimmed

· ¼cup crumbled feta cheese (1 oz)

1 In shallow glass or plastic bowl or resealable food-storage plastic bag, mix all marinade ingredients. Add chicken, stirring to coat with marinade. Cover dish or seal bag; refrigerate at least 30 minutes but no longer than 6 hours, stirring occasionally while marinating.

2 Heat gas or charcoal grill. Remove chicken from marinade; reserve marinade. On each of 4 (15-inch) metal skewers, alternately thread chicken, bell pepper, zucchini and onion, leaving ¼-inch space between each piece. Brush vegetables with reserved marinade.

3 Place kabobs on grill over medium heat. Cover grill; cook 10 to 15 minutes, turning and brushing frequently with marinade, until chicken is no longer pink in center. During last 5 minutes of cooking, add asparagus to grill, turning occasionally, until crisp-tender. Discard any remaining marinade.

4 To serve, sprinkle cheese over kabobs. Serve with asparagus.

1 Serving: Calories 250; Total Fat 9g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 80mg; Sodium 250mg; Total Carbohydrate 11g (Dietary Fiber 4g); Protein 30g Exchanges: 2 Vegetable, 4 Very Lean Meat, 1½ Fat Carbohydrate Choices: 1

ranch chicken and potato packs

Prep Time: 15 HoursStart to Finish: 1 Hour 5 Minutes4 servings

· 1bag (20 oz) refrigerated cooked new potato wedges

· 6boneless skinless chicken thighs (about 1¼ lb), cut in half

· 1¼cups low-fat or regular ranch dressing

· 4slices packaged precooked bacon (from 2.1-oz package), chopped

· ¼cup chopped green onions (4 medium)

· ½teaspoon coarse ground black pepper

1 Heat gas or charcoal grill. Cut 4 (18x12-inch) sheets of heavy-duty foil; spray foil with cooking spray.

2 Place about 1 cup potato wedges and 3 chicken pieces on center of each foil sheet. Drizzle each with slightly less than ⅓ cup dressing. Bring up 2 sides of foil over chicken and potatoes so edges meet. Seal edges, making tight ½-inch fold; fold again, allowing space for heat circulation and expansion.

3 Place foil packs on grill over medium heat. Cover grill; cook 45 to 50 minutes, rotating packs one half turn after 20 minutes, until juice of chicken is clear when center of thickest part is cut (at least 165°F) and potatoes are tender.

4 To serve, cut large X across top of each pack; carefully fold back foil to allow steam to escape. Sprinkle each serving with bacon, onions and pepper.

Oven Directions: Heat oven to 400°F. Place foil packs on large cookie sheet. Bake 45 to 50 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F) and potatoes are tender.

1 Serving: Calories 570; Total Fat 29g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 110mg; Sodium 930mg; Total Carbohydrate 41g (Dietary Fiber 4g); Protein 36g Exchanges: 2½ Starch, 4 Lean Meat, 3 Fat Carbohydrate Choices: 3

* CALORIE-CONTROLLED *

mediterranean chicken packs

Prep Time: 20 MinutesStart to Finish: 45 Minutes4 servings

· 1package (4 oz) crumbled tomato-basil feta cheese

· 2tablespoons grated lemon peel

· 1teaspoon dried oregano leaves

· 4boneless skinless chicken breasts (about 1¼ lb)

· 4plum (Roma) tomatoes, each cut into 3 slices

· 1small red onion, finely chopped (⅓ cup)

· 20pitted kalamata olives

1 Heat gas or charcoal grill. In small bowl, mix cheese, lemon peel and oregano.

2 Cut 4 (18x12-inch) sheets of heavy-duty foil; spray foil with cooking spray. Place 1 chicken breast on center of each sheet. Top each with 3 slices tomato, one-fourth of the onion, 5 olives and one-fourth of the cheese mixture. Bring up 2 sides of foil over chicken and vegetables so edges meet. Seal edges, making tight ½-inch fold; fold again, allowing space for heat circulation and expansion.

3 Place foil packs on grill over medium heat. Cover grill; cook 20 to 25 minutes, rotating packs one-half turn after 10 minutes, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

4 To serve, cut large X across top of each pack; carefully fold back foil to allow steam to escape.

1 Serving: Calories 290; Total Fat 13g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 115mg; Sodium 570mg; Total Carbohydrate 6g (Dietary Fiber 2g); Protein 36g Exchanges: ½ Vegetable, 5 Lean Meat Carbohydrate Choices: ½

swap it out

Plain crumbled feta cheese can be substituted for the flavored feta.

* CALORIE-CONTROLLED *

* QUICK *

taco-spiced chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 2tablespoons taco seasoning mix (from 1-oz package)

· 1teaspoon dried oregano leaves

· 4boneless skinless chicken breasts (about 1¼ lb)

· 1tablespoon olive or vegetable oil

· ¼cup barbecue sauce

· 2tablespoons chili sauce

· ½teaspoon ground cumin

1 Heat gas or charcoal grill. In small bowl, mix taco seasoning mix and oregano. Brush chicken with oil; sprinkle with taco seasoning mixture.

2 Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

3 In small microwavable bowl, mix barbecue sauce, chili sauce and cumin. Cover; microwave on High 30 to 60 seconds or until hot. Serve chicken with sauce.

Oven Directions: Heat oven to 375°F. Line shallow baking pan with foil or spray with cooking spray. Place coated chicken in pan. Bake uncovered 25 to 30 minutes until juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 240; Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 780mg; Total Carbohydrate 11g (Dietary Fiber 0g); Protein 31g Exchanges: ½ Other Carbohydrate, 4½ Very Lean Meat, 1 Fat Carbohydrate Choices: 1

a new twist

For zesty, make-your-own wrap sandwiches, slice the warm chicken into strips and serve with tortillas, shredded lettuce, sliced avocado and the sauce.

* CALORIE-CONTROLLED *

chicken salsa verde

Prep Time: 50 MinutesStart to Finish: 4 Hours 50 Minutes6 servings

· 1tablespoon vegetable oil

· 3large cloves garlic, halved

· 1small onion, quartered

· ¾lb tomatillos (about 7), husks removed, rinsed

· 1medium to large jalapeño chile, cut in half lengthwise, seeded

· ¼cup loosely packed fresh cilantro (10 to 15 sprigs)

· ½teaspoon sugar

· 1teaspoon salt

· ½teaspoon ground cumin

· 6boneless skinless chicken breasts (about 1¾ lb)

1 In 10-inch skillet, heat oil over medium-high heat. Cook garlic and onion in oil about 5 minutes, stirring frequently, until onion is tender. Remove from heat.

2 Cut around stem area of each tomatillo to remove core; cut tomatillos into quarters. In food processor, place tomatillos, garlic and onion mixture, jalapeño chile, cilantro, sugar and ½ teaspoon of the salt. Cover; process about 15 seconds or until almost smooth.

3 Pour 1 cup tomatillo salsa into small bowl; cover and refrigerate until serving time. To make marinade, add remaining ½ teaspoon salt and the cumin to remaining mixture in food processor. Cover; process 10 seconds.

4 Place chicken in shallow glass dish. Spoon and spread marinade evenly over chicken. Cover; refrigerate at least 4 hours but no longer than 8 hours, turning chicken at least once while marinating.

5 Heat gas or charcoal grill. Remove chicken from marinade; discard marinade. Carefully brush additional oil on grill rack. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

6 Serve chicken with tomatillo salsa.

1 Serving: Calories 260; Total Fat 9g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 105mg; Sodium 490mg; Total Carbohydrate 6g (Dietary Fiber 1g); Protein 39g Exchanges: 1 Vegetable, 4 Lean Meat Carbohydrate Choices: ½

swap it out

In place of fresh tomatillos, you can use 3 cans (12 ounces each) whole tomatillos, drained. Decrease the salt to ½ teaspoon, using ¼ teaspoon each in the salsa and marinade.

* CALORIE-CONTROLLED *

* QUICK *

lime- and chili-rubbed chicken breasts

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 2teaspoons chili powder

· 2teaspoons packed brown sugar

· 2teaspoons grated lime peel

· ½teaspoon salt

· ¼teaspoon garlic powder

· ⅛teaspoon ground red pepper (cayenne)

· 4boneless skinless chicken breasts (about 1¼ lb)

· 2teaspoons olive or canola oil

1 Heat gas or charcoal grill. In small bowl, mix chili powder, brown sugar, lime peel, salt, garlic powder and red pepper. Brush both sides of chicken with oil; rub with spice mixture.

2 Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

Oven Directions: Heat oven to 375°F. Line shallow baking pan with foil. Place rubbed chicken in pan. Bake uncovered 25 to 30 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 200; Total Fat 7g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 390mg; Total Carbohydrate 3g (Dietary Fiber 0g); Protein 31g Exchanges: 4½ Very Lean Meat, 1 Fat Carbohydrate Choices: 0

make-ahead

Refrigerating the rubbed chicken up to 12 hours before grilling really enhances the flavor.

* CALORIE-CONTROLLED *

double-barbecue bacon-wrapped chicken

Prep Time: 35 MinutesStart to Finish: 35 Minutes4 servings

· SAUCE

· ¼cup mayonnaise or salad dressing

· 2teaspoons lemon juice

· 1teaspoon cider vinegar

· 2teaspoons chopped fresh parsley

· ¼to ½ teaspoon red pepper sauce

· CHICKEN

· 4boneless skinless chicken breasts (about 1¼ lb)

· 8slices packaged cooked bacon (from 2.1-oz package)

· 2teaspoons barbecue spice

· ¼cup barbecue sauce

1 Heat gas or charcoal grill. In small bowl, stir together all sauce ingredients. Cover; refrigerate until serving time.

2 Wrap each chicken breast with 2 slices bacon, stretching bacon to cover as much of the chicken as possible; secure ends of bacon to chicken with toothpicks. Sprinkle both sides with barbecue spice.

3 Place chicken on grill over medium heat. Cover grill; cook 5 minutes. Brush with 2 tablespoons of the barbecue sauce. Cook 10 to 15 minutes longer or until juice of chicken is clear when center of thickest part is cut (at least 165°F). Turn chicken; brush with remaining 2 tablespoons barbecue sauce.

4 Remove toothpicks. Serve chicken topped with sauce.

1 Serving: Calories 350; Total Fat 22g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 95mg; Sodium 920mg; Total Carbohydrate 7g (Dietary Fiber 0g); Protein 32g Exchanges: ½ Starch, 3 Lean Meat, 1½ High-Fat Meat Carbohydrate Choices: ½

make-ahead

Make the sauce and wrap the chicken several hours ahead of time and refrigerate, then grill the chicken when needed.

* CALORIE-CONTROLLED *

* QUICK *

cheddar-stuffed chicken breasts

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· 4boneless skinless chicken breasts (about 1¼ lb)

· ¼teaspoon salt

· ¼teaspoon pepper

· 3oz Cheddar cheese

· 1tablespoon butter, melted

· ¼cup chunky-style salsa

1 Heat gas or charcoal grill. Between sheets of plastic wrap or waxed paper, flatten each chicken breast to ¼-inch thickness (see Flattening Chicken Breasts). Sprinkle with salt and pepper.

2 Cut cheese into 4 slices, about 3x1x¼ inch. Place 1 slice cheese in center of each chicken piece. Roll chicken around cheese, folding in sides. Brush chicken rolls with butter.

3 Place chicken rolls, seam side down, on grill over medium heat. Cover grill; cook about 15 minutes, turning after 10 minutes, until chicken is no longer pink in center. Serve chicken with salsa.

1 Serving: Calories 290; Total Fat 15g (Saturated Fat 8g; Trans Fat 0g); Cholesterol 120mg; Sodium 490mg; Total Carbohydrate 1g (Dietary Fiber 0g); Protein 37g Exchanges: 5 Lean Meat Carbohydrate Choices: 0

swap it out

Add a punch to this easy chicken dish by using pepper Jack cheese instead of the Cheddar.

* CALORIE-CONTROLLED *

bourbon chicken with corn relish

Prep Time: 45 MinutesStart to Finish: 45 Minutes6 servings

· ¼cup soy sauce

· ¼cup bourbon or apple cider

· 5tablespoons vegetable oil

· ¼cup packed brown sugar

· 1tablespoon Dijon mustard

· 2teaspoons red pepper sauce

· 1can (15.25 oz) whole kernel sweet corn, drained

· 1jar (2 oz) diced pimientos, drained

· 3medium green onions, sliced (3 tablespoons)

· ¼cup granulated sugar

· 1¼teaspoons salt

· ¼teaspoon celery seed

· ⅓cup cider vinegar

· 6boneless skinless chicken breasts (about 1¾ lb)

· ¼teaspoon pepper

· Field greens, if desired

1 Heat gas or charcoal grill. In 1-quart saucepan, mix soy sauce, bourbon, 4 tablespoons of the oil, the brown sugar, mustard and pepper sauce. Heat to boiling over medium-high heat. Cook 7 to 9 minutes or until glaze is reduced to ½ cup. Remove from heat; cover to keep warm.

2 In medium bowl, mix corn, pimientos, onions and remaining 1 tablespoon oil. In another 1-quart saucepan, mix granulated sugar, ¼ teaspoon of the salt, the celery seed and vinegar. Heat to boiling; reduce heat. Simmer 2 minutes or until sugar is dissolved. Pour over corn mixture. Refrigerate until serving time.

3 Sprinkle chicken with remaining 1 teaspoon salt and the pepper. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Brush with glaze.

4 Drain corn relish. Serve each chicken breast with ¼ cup corn relish atop field greens.

1 Serving: Calories 380; Total Fat 16g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 75mg; Sodium 1430mg; Total Carbohydrate 30g (Dietary Fiber 1g); Protein 29g Exchanges: 1½ Other Carbohydrate, 1 Vegetable, 4 Very Lean Meat, 3 Fat Carbohydrate Choices: 2

make-ahead

The corn relish can be made several hours ahead for the flavors to blend; refrigerate until serving time.

swap it out

During fresh corn season, substitute fresh-cut corn on the cob for the canned corn. Use a sharp knife to remove the kernels from cobs.

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chicken breasts with cucumber-peach salsa

Prep Time: 30 MinutesStart to Finish: 30 Minutes4 servings

· ½cup chopped cucumber

· ⅓cup peach preserves

· 1tablespoon chopped fresh mint leaves or 1 teaspoon mint flakes

· ¼teaspoon salt

· 2tablespoons chopped red onion

· 1peach or nectarine, peeled, chopped (¾ cup)

· 4boneless skinless chicken breasts (about 1¼ lb)

1 Heat gas or charcoal grill. In small bowl, mix cucumber, 2 tablespoons of the preserves, the mint, salt, onion and peach; set aside.

2 Carefully brush oil on grill rack. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once and brushing occasionally with remaining peach preserves, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Discard any remaining preserves.

3 Serve chicken with cucumber-peach salsa.

1 Serving: Calories 260; Total Fat 4.5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 22g (Dietary Fiber 0g); Protein 32g Exchanges: 1½ Other Carbohydrate, 4 Very Lean Meat, ½ Fat Carbohydrate Choices:

make-ahead

The salsa can be made up to 24 hours in advance and refrigerated. Making it ahead will also allow the flavors to blend.

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raspberry-glazed chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes6 servings

· ½cup raspberry jam

· 1tablespoon Dijon mustard

· 6boneless skinless chicken breasts (about 1¾ lb)

· 1½cups fresh or frozen (thawed and drained) raspberries

1 Heat gas or charcoal grill. In small bowl, mix jam and mustard.

2 Carefully brush oil on grill rack. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once and brushing frequently with jam mixture, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Discard any remaining jam mixture.

3 Serve chicken topped with raspberries.

1 Serving: Calories 250; Total Fat 4.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 80mg; Sodium 140mg; Total Carbohydrate 22g (Dietary Fiber 2g); Protein 30g Exchanges: ½ Fruit, 1 Other Carbohydrate, 4 Very Lean Meat, ½ Fat Carbohydrate Choices:

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chicken with lemon, rosemary and garlic

Prep Time: 25 MinutesStart to Finish: 55 Minutes4 servings

· 3tablespoons olive oil

· ¼cup lemon juice

· 3cloves garlic, finely chopped

· 2tablespoons chopped fresh rosemary leaves

· ½teaspoon salt

· ¼teaspoon pepper

· 4boneless skinless chicken breasts (about 1¼ lb)

1 In shallow glass or plastic dish or resealable food-storage plastic bag, mix oil, lemon juice, garlic, rosemary, salt and pepper. Add chicken, turning to coat with marinade. Cover dish or seal bag; refrigerate 30 minutes to marinate.

2 Heat gas or charcoal grill. Remove chicken from marinade; discard marinade. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).

1 Serving: Calories 270; Total Fat 15g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 90mg; Sodium 380mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 32g Exchanges: 4½ Very Lean Meat, 2½ Fat Carbohydrate Choices: 0

swap it out

Fresh thyme can be substituted for rosemary and lime juice can be used instead of the lemon juice.

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* CALORIE-CONTROLLED *

sesame-ginger chicken

Prep Time: 25 MinutesStart to Finish: 25 Minutes4 servings

· 2tablespoons teriyaki sauce

· 1tablespoon sesame seed, toasted*

· 1teaspoon ground ginger

· 4boneless skinless chicken breasts (about 1¼ lb)

1 Heat gas or charcoal grill. In small bowl, mix teriyaki sauce, sesame seed and ginger.

2 Carefully brush oil on grill rack. Place chicken on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once and brushing frequently with sauce mixture, until juice of chicken is clear when center of thickest part is cut (at least 165°F). Discard any remaining sauce mixture.

*To toast sesame seed, sprinkle in ungreased skillet. Cook over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

1 Serving: Calories 190; Total Fat 6g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 85mg; Sodium 420mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 32g Exchanges: 4½ Very Lean Meat, 1 Fat Carbohydrate Choices: 0

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citrus-teriyaki chicken and vegetables

Prep Time: 30 MinutesStart to Finish: 1 Hour2 servings

· ¼cup teriyaki baste and glaze (from 12-oz bottle)

· ¼cup frozen (thawed) orange juice concentrate

· 2teaspoons grated orange peel

· ½lb uncooked chicken breast tenders (not breaded)

· 1cup fresh sugar snap peas

· 1cup sliced fresh mushrooms (3 oz)

· 1medium zucchini, cut into ½-inch slices (2 cups)

· ½medium red bell pepper, cut into 1-inch pieces (¾ cup)

1 In medium bowl, mix teriyaki glaze, orange juice concentrate and orange peel. Reserve 2 tablespoons marinade in small bowl. Add chicken to marinade in medium bowl; toss to coat. Cover; refrigerate 30 minutes to marinate.

2 Heat gas or charcoal grill. Remove chicken from marinade; discard marinade. Place chicken in grill basket (grill “wok”). Place basket on grill over medium heat. Cover grill; cook 6 to 8 minutes, shaking basket or stirring chicken occasionally, until browned.

3 Add peas, mushrooms, zucchini and bell pepper to grill basket. Cover grill; cook 6 to 8 minutes longer, shaking basket or stirring occasionally, until vegetables are crisp-tender and chicken is no longer pink in center.

4 Add 2 tablespoons reserved marinade; stir to coat vegetables and chicken. Cover grill; cook 2 to 3 minutes longer or until hot.

1 Serving: Calories 290; Total Fat 4g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 70mg; Sodium 880mg; Total Carbohydrate 34g (Dietary Fiber 4g); Protein 31g Exchanges: 1½ Other Carbohydrate, 2 Vegetable, 4 Very Lean Meat Carbohydrate Choices: 2

a new twist

For a different citrus flavor, try using grated lime or lemon peel instead of the orange.

Flavorful Rubs & Marinades

RUB IN THE FLAVOR

Dry rubs are easy to make and add a big hit of instant flavor to chicken but can also be used for meat, fish and seafood. Store unused rub mixtures in airtight containers in a cool, dark location up to 6 months. Rub the mixture generously on all sides of the chicken. Cook as desired or use the Timetables for Broiling Chicken or Grilling Chicken.

Southwest Rub: Mix 2 tablespoons each regular chili powder or ground ancho chile powder, ground cumin, smoked or regular paprika, garlic powder, salt and packed brown sugar.

Caribbean Rub: Mix 1 tablespoon packed brown sugar, 1½ teaspoons ground allspice, 1 teaspoon each ground ginger and ground cinnamon, ½ teaspoon dried thyme leaves and ¼ teaspoon each salt and ground red pepper (cayenne).

Tandoori Rub: Mix 2 tablespoons each ground ginger, ground cumin, ground coriander, paprika, ground turmeric and salt with 1 tablespoon ground red pepper (cayenne).

SOAK UP THE FLAVOR

Give your chicken a good long bath in a tasty marinade for a flavor explosion! Place the desired marinade and 4 boneless skinless chicken breasts or 6 boneless skinless chicken thighs in a resealable food-storage plastic bag or shallow glass or plastic container. Seal the bag or cover the container and refrigerate at least 4 hours or up to 24 hours. Cook as desired or use the Timetables for Broiling Chicken or Grilling Chicken.

Bourbon-Maple Marinade: Mix ¼ cup each bourbon and real maple syrup, 1 tablespoon vegetable oil and ½ teaspoon salt.

Herb and Wine Marinade: Mix ½ cup each vegetable or olive oil or dry white or red wine, 2 tablespoons each fresh or 2 teaspoons each dried basil, oregano and thyme leaves, 1 tablespoon finely chopped shallots, 1 teaspoon salt and ¼ teaspoon pepper.

Coconut Curry Marinade: Mix 1 can (14 oz) coconut milk (not cream of coconut), 1 tablespoon vegetable oil, 1 tablespoon rice or cider vinegar, 1 teaspoon soy sauce, 1 tablespoon curry powder, 2 teaspoons sugar, 1 teaspoon salt and ½ teaspoon ground red pepper (cayenne).

pesto-parmesan crusted chicken

Prep Time: 45 MinutesStart to Finish: 45 Minutes4 servings

· 1tablespoon olive oil

· 1teaspoon finely chopped garlic

· ½cup panko crispy bread crumbs

· ½cup basil pesto

· 3tablespoons grated Parmesan cheese

· 4bone-in chicken breasts (about 2 lb)

· ¼teaspoon salt

· ¼teaspoon pepper

1 Heat gas or charcoal grill. In 10-inch skillet, heat oil over medium-high heat. Cook garlic in oil about 30 seconds, stirring constantly, until fragrant. Add bread crumbs. Cook 2 to 3 minutes, stirring frequently, until toasted. Remove crumb mixture to small bowl. Stir in pesto and cheese.

2 Loosen skin on chicken to form a pocket, without detaching skin completely. Fill each pocket with pesto mixture. Sprinkle with salt and pepper.

3 Place chicken, skin side down, on grill over medium-low heat. Cover grill; cook 10 minutes, moving occasionally as needed to avoid burning the skin. Turn chicken; spoon any remaining pesto mixture over chicken. Cover grill; cook 10 to 15 minutes longer or until juice of chicken is clear when thickest part is cut to bone (at least 165°F).

1 Serving: Calories 450; Total Fat 29g (Saturated Fat 7g; Trans Fat 0g); Cholesterol 85mg; Sodium 770mg; Total Carbohydrate 12g (Dietary Fiber 1g); Protein 33g Exchanges: 1 Milk, 3½ Medium-Fat Meat, 1 Fat Carbohydrate Choices: 1

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tomato-feta chicken thighs

Prep Time: 20 MinutesStart to Finish: 25 Minutes4 servings

· 8small bone-in chicken thighs (about 1½ lb)

· 1tablespoon vegetable oil

· ½teaspoon garlic-pepper blend

· 2plum (Roma) tomatoes, each cut into 8 slices

· ½cup crumbled tomato-basil feta cheese (2 oz)

1 Heat gas or charcoal grill. Brush chicken with oil; sprinkle with garlic-pepper blend.

2 Place chicken on grill over medium heat. Cover grill; cook 7 minutes. Turn chicken; top each with 2 slices tomato. Cover grill; cook about 7 minutes longer or until juice of chicken is clear when thickest part is cut to bone (at least 165°F).

3 Remove chicken from grill to serving plate; sprinkle with cheese. Cover; let stand 5 minutes to melt cheese.

1 Serving: Calories 300; Total Fat 21g (Saturated Fat 7g; Trans Fat 0g); Cholesterol 90mg; Sodium 270mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 25g Exchanges: 3½ Lean Meat, 2 Fat Carbohydrate Choices: 0

* CALORIE-CONTROLLED *

balsamic-glazed chicken breasts

Prep Time: 35 MinutesStart to Finish: 35 Minutes4 servings

· GLAZE

· ⅓cup packed brown sugar

· ⅓cup balsamic vinegar

· 1teaspoon chopped fresh rosemary leaves

· 1teaspoon finely chopped garlic

· CHICKEN

· 4bone-in chicken breasts (about 2 lb)

· ½teaspoon salt

· ¼teaspoon pepper

1 Heat gas or charcoal grill. In small bowl, mix all glaze ingredients; set aside.

2 Sprinkle chicken with salt and pepper. Place chicken, skin side down, on grill over medium heat. Cover grill; cook 10 minutes. Turn chicken; brush with half of the glaze. Cover grill; cook 10 to 12 minutes longer, brushing frequently with glaze, until juice of chicken is clear when thickest part is cut to bone (at least 165°F). Discard any remaining glaze.

1 Serving: Calories 310; Total Fat 9g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 95mg; Sodium 380mg; Total Carbohydrate 22g (Dietary Fiber 0g); Protein 34g Exchanges: 1 Other Carbohydrate, 4½ Lean Meat Carbohydrate Choices:

a new twist

This all-purpose glaze tastes fantastic on any cut of meat. Try it on pork chops or steaks.

swap it out

Substitute any fresh herb—such as thyme, oregano, tarragon or Italian (flat-leaf) parsley—for the rosemary in this recipe.

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firecracker chicken drummies

Prep Time: 35 MinutesStart to Finish: 1 Hour 35 Minutes10 servings (about 2 wings each)

· 2tablespoons chili powder

· 1½teaspoons dried oregano leaves

· 1¼teaspoons ground red pepper (cayenne)

· 1teaspoon garlic salt

· 1teaspoon ground cumin

· 1teaspoon black pepper

· 2lb chicken wing drummettes

· Sour cream, if desired

· Paprika, if desired

1 In 1-gallon resealable food-storage plastic bag, place chili powder, oregano, red pepper, garlic salt, cumin and black pepper. Seal bag; shake to blend seasonings. Add chicken; seal bag and shake until chicken is coated with seasonings. Refrigerate at least 1 hour but no longer than 24 hours to marinate.

2 Heat gas or charcoal grill. Place chicken in grill basket (grill “wok”). Place basket on grill over medium heat. Cover grill; cook 20 to 25 minutes, shaking basket to turn chicken after 10 minutes, until juice of chicken is clear when thickest part is cut to bone (at least 165°F).

3 Serve chicken with sour cream sprinkled with paprika.

1 Serving: Calories 100; Total Fat 7g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 25mg; Sodium 150mg; Total Carbohydrate 1g (Dietary Fiber 0g); Protein 9g Exchanges: 1½ Medium-Fat Meat Carbohydrate Choices: 0

swap it out

Blue cheese dressing can be served instead of the sour cream and paprika.

chicken with chipotle-avocado salsa

Prep Time: 50 MinutesStart to Finish: 50 Minutes8 servings

· CHICKEN

· 1package (1 oz) taco seasoning mix

· 2tablespoons olive oil

· 2tablespoons lime juice

· 1tablespoon honey

· 2quartered whole chickens (3 to 3½ lb each), skin and fat removed if desired

· SALSA

· 1medium tomato, chopped

· 1medium avocado, pitted, peeled and chopped

· 2tablespoons chopped fresh cilantro

· 2tablespoons finely chopped red onion

· ½teaspoon garlic salt

· 1to 2 teaspoons chopped chipotle chiles in adobo sauce (from 7-oz can)

1 Heat gas or charcoal grill. In medium bowl, stir taco seasoning mix, oil, lime juice and honey until well blended. Brush mixture evenly over all sides of chicken.

2 Place chicken on grill over medium heat. Cover grill; cook 30 to 40 minutes, turning frequently, until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

3 In medium bowl, mix all salsa ingredients. Serve chicken with salsa.

Broiling Directions: Set oven control to broil. Brush chicken with taco seasoning mixture. Place on broiler pan. Broil with tops 4 to 6 inches from heat 30 to 40 minutes, turning frequently, until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

1 Serving: Calories 340; Total Fat 16g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 120mg; Sodium 430mg; Total Carbohydrate 7g (Dietary Fiber 2g); Protein 40g Exchanges: ½ Other Carbohydrate, 5½ Lean Meat, Carbohydrate Choices: ½

swap it out

You can substitute bone-in chicken breasts for the chicken quarters if you like.

* CALORIE-CONTROLLED *

beer-brined chicken

Prep Time: 15 MinutesStart to Finish: 10 Hours8 servings

· BRINE AND CHICKEN

· 2cups water

· ¼cup kosher (coarse) salt

· ¼cup packed brown sugar

· 4cans or bottles (12 oz each) regular or nonalcoholic beer, chilled

· 2cut-up whole chickens (3 to 3½ lb each)

· BARBECUE RUB

· 1tablespoon paprika

· 1teaspoon table salt

· ½teaspoon onion powder

· ½teaspoon garlic powder

· ½teaspoon pepper

· ¼cup vegetable oil

1 In 6- to 8-quart noncorrosive (stainless steel, enamel-coated or plastic) container or stockpot, mix water, kosher salt and brown sugar, stirring until salt and sugar are dissolved. Stir in beer. Add chicken. Cover; refrigerate at least 8 hours but no longer than 24 hours.

2 Line 15x10x1-inch pan with foil. Remove chicken from brine; rinse thoroughly under cool running water and pat dry with paper towels. Discard brine. Place chicken in pan. Refrigerate uncovered 1 hour to dry chicken skin. Meanwhile, in small bowl, mix all rub ingredients except oil; set aside.

3 Brush oil over chicken; sprinkle rub mixture over chicken. Heat gas or charcoal grill for indirect cooking. For two-burner gas grill, heat one burner to medium; place chicken on unheated side. For one-burner gas grill, place chicken on grill over low heat. For charcoal grill, move medium coals to edge of firebox; place chicken over drip pan.

4 Cover grill; cook 15 minutes. Turn chicken. Cover grill; cook 20 to 30 minutes longer, turning occasionally, until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

Oven Directions: Make chicken as directed through step 2. Heat oven to 425°F. Brush oil over chicken; sprinkle rub mixture over chicken. Bake uncovered 25 to 35 minutes or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

1 Serving: Calories 380; Total Fat 24g (Saturated Fat 6g; Trans Fat 0.5g); Cholesterol 130mg; Sodium 900mg; Total Carbohydrate 0g (Dietary Fiber 0g); Protein 40g Exchanges: 5½ Lean Meat, 1½ Fat Carbohydrate Choices: 0

* CALORIE-CONTROLLED *

beer can chicken

Prep Time: 10 MinutesStart to Finish: 1 Hour 55 Minutes6 servings

· RUB

· 1tablespoon paprika

· 2teaspoons salt

· ½teaspoon garlic powder

· ½teaspoon onion powder

· ½teaspoon pepper

· CHICKEN

· 1whole chicken (4 to 4½ lb)

· 1can (12 oz) regular or nonalcoholic beer

1 In small bowl, mix all rub ingredients. Fold wings of chicken across back with tips touching. Sprinkle rub inside cavity and all over outside of chicken; rub with fingers.

2 Pour out ½ cup of beer from can. Holding chicken upright with larger opening of body cavity downward; insert beer can into larger cavity. Insert ovenproof meat, grilling or digital thermometer so tip is in thickest part of inside thigh and does not touch bone.

3 Heat gas or charcoal grill for indirect cooking. For two-burner gas grill, heat one burner to medium; place chicken with beer can upright on unheated side. For one-burner gas grill, place chicken on grill over low heat. For charcoal grill, move medium coals to edge of firebox; place chicken on grill rack over drip pan.

4 Cover grill; cook 1 hour 15 minutes to 1 hour 30 minutes or until thermometer reads at least 165°F and legs move easily when lifted or twisted. Using tongs, carefully lift chicken to 13x9-inch pan, holding large metal spatula under beer can for support. Let stand 15 minutes before carving. Remove beer can; discard.

1 Serving: Calories 300; Total Fat 18g (Saturated Fat 5g; Trans Fat 0.5g); Cholesterol 115mg; Sodium 700mg; Total Carbohydrate 0g (Dietary Fiber 0g); Protein 36g Exchanges: 5 Lean Meat, 1 Fat Carbohydrate Choices: 0