healthy cooking recipes

Healthy Barbecued Chicken Recipe

Posted on March 5, 2008 by healthy-chef

Who doesn’t love barbecue? It’s fun to have family members and friends round for a barbecued dinner. But be extra careful, because according to studies, barbecued meat exposes us to carcinogens called heterocyclic amines (HCAs). They form on foods while barbecuing, or under high heat of the grill. Another substance called polycyclic aromatic hydrocarbons (PAHs) forms when fat drips onto the heat source, creating flare-ups and smoke that then deposits on the the barbecued food. To avoid these, simply place your meat under wraps of foil packets

Ingredients (Serves 4)

• 8 portions of one chicken
• 3 tbsp tomato puree
• 3 tbsp brown fruity sauce
• 1 tbsp white wine vinegar
• 1 tbsp clear honey
• 1 tbsp olive oil
• 1 clove garlic,crushed
• salad leaves, to serve

1. Remove the skin from the chicken if you want to reduce the fat in the dish.
2. To make the barbecue glaze, place the tomato puree, brown fruity sauce, vinegar, honey, oil and garlic in a small bowl. Stir all of the ingredients together until they are thoroughly blended.
3. Brush the barbecue glaze over the chicken. Loosely wrap the glazed chicken and barbecue over hot coals for 15 to 20 minutes. The the chicken portions over occasionally.
4. Transfer the barbecued chicken to warm serving plates and serve with a selection of fresh salad leaves.

“When poultry is cooked over a very hot barbecue the heat immediately seals in all of the juices, leaving the meat succulent. For this reason you must make sure that the coals are hot enough before starting to barbecue.”