Power Up: BBQ Chicken

Beware: we eat more protein than we need

Power Up: BBQ Chicken

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Sweet Citrus Barbecue Chicken

– Ingredients-

4 chicken breasts, skin on, bone in
1 whole lemon, zested and juiced
1 whole orange, zested and juiced
1 whole lime, zested and juiced
4 tbsp 60ml honey
2 tbsp 30ml vegetable oil
2 drops 2.5ml Tabasco sauce
salt and pepper

– Directions –
  1. Preheat BBQ on medium-high heat.
  2. Place all the citrus juices, zests, honey, oil, and Tabasco sauce into a bowl and mix well.
  3. Lightly oil chicken breasts and place on hot grill. Cooking times will vary depending on the size of chicken breasts, so pierce biggest chicken breast with a fork or knife. When the juices are clear and meat is no longer pink, they are done.
  4. Reduce the heat to low and remove the skins; they should come off easily with a fork.
  5. Brush on the citrus sauce and season with a pinch of salt and pepper. Let them continue to cook for another minute or two, just enough time for the sauce to caramelize and develop colour.
  6. Remove from heat, place on a plate, and tent them with foil. Let them rest for 5 minutes, to reabsorb their juices. Serve hot and enjoy!
– Nutritional Analysis –

Nutritional content per serving (excluding unknown items): 431 Calories; 22g Fat (47.0% calories from fat); 41g Protein; 16g Carbohydrate; 1g Dietary Fibre; 124mg Cholesterol; 123mg Sodium. Exchanges: 6 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates.


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