Monday, July 09, 2007

Low-Carb Grilled Garlic Rosemary Chicken

Chicken is one of the most versatile "diet" foods available for people who are trying to lose weight regardless of the method (except for vegetarians or vegans, bless their hearts). It is completely devoid of any carbohydrates and is low in fat for people who eat a low-carb, low-fat, or whatever kind of diet.

But what makes chicken so truly incredible is when it is cooked up on a grill with yummy seasoning such as garlic and rosemary. Talk about your lip-smackin', have a good time, deliciously healthy way to eat while following your chosen weight loss plan. This is the life.

Give it a try today!


4 boneless chicken breasts, butterflied (see below)
3 tsp fresh rosemary, finely minced
2 tsp garlic powder
1 tsp red pepper flakes (optional)
1 tsp black pepper
Pam olive oil spray

To butterfly the chicken breasts, slice through the middle horizontally stopping 1/2" before the edge. Flip the chicken open like a book, place between 2 pieces of cling wrap (like Saran Wrap) and with a heavy can, mallet or saucepan, pound out to 1/2" thickness.

Congratulations, you've now created a paillard! :)

At this point, you have a variety of options for the chicken including stuffing, rolling, slicing thin for a stir fry or soups. This recipe calls for grilling them whole.

Place the paillards on a large baking sheet or clean flat surface. Spray lightly with Pam, sprinkle evenly with half of the garlic powder, rosemary and red and black pepper. Press rosemary in lightly. Flip chicken and repeat.

Fold chicken in half and cover to marinate for 30 minutes while BBQ grill heats up. When the grill is ready (make sure it's a very hot grill), cook the chicken 3 minutes on each side and serve immediately!

Grilling up a lot of chicken (or other such proteins) is a great way to save time and have delicious home-cooked food on hand during the week. Leftover chicken can be warmed whole, sliced for Caesar salads, or chunked into soups!

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Blogger PJ said...

Sounds good Jimmy! I just spent six months on the current 'Taste of Home' magazine because it's entirely about chicken recipes. Some of them in there are definitely doable as lowcarb, so it seemed worth it!

I've been thinking lately about trying to figure out how to stir fry grated cauli -- like Karen Barnaby's caul-flied "rice" recipe -- but with spanish rice seasonings, or chicken seasonings, so it could then be tucked in with chicken and baked like part of a casserole.

Chicken is great. Wish it was cheaper though!

7/09/2007 7:13 PM  
Blogger Jimmy Moore said...

Chicken is probably the cheapest meat there is, PJ! I just bought some big bags of frozen chicken breasts for $6. Not bad for the equivalent of 4 meals.

7/09/2007 7:32 PM  
Blogger Pot Kettle Black said...

For those of us not doing a low fat diet, replace Olive Oil flavored Pam (that's not all natural... I can't even find ingredients for the stuff).

Replace with a light rubbing of olive oil. Then drizzle with the EVOO after you take it off the fire. Very nice. Full of healthy monosaturated fats and wonderful Omega-9s.

7/10/2007 9:36 AM  
Blogger Sue said...

I love fresh rosemary and fresh minced garlic on chicken or lamb - the smell just makes you salivate and the taste is to die for!
Use fresh ingredients whenever you can.

7/12/2007 11:51 PM  

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