Sunday, September 23, 2012

Low Fat Low Carb Meal #1

Sunday Dinner:

Grilled Bourbon Chicken and Grilled Brussels Sprouts

Recipe below:

Marinate chicken the night before:

My Bourbon Grilled Chicken

Chicken needed:  1-2 lbs of free range/organic boneless/skinless chicken breasts or thighs.  (Trader Joe's)

Marinade Ingredients
2 tablespoons olive oil
1 garlic clove, crushed
½ teaspoon onion powder
1/4 teaspoon dry ginger
¾ teaspoon crushed red pepper flakes
3 Thai chilies chopped
2 tablespoon lime juice
1/3 cup brown sugar
1 tablespoon cider vinegar
½ cup water
¼ cup low sodium soy sauce

1. Mix all marinade ingredients together, add chicken, and cover. Marinate overnight in fridge or for at least 1 hour outside of the fridge.
2. Prepare your charcoal grill for cooking on medium heat. Remove the chicken from marinade and pour marinade into a saucepan with water.
3. Grill the chicken on both sides (until cooked through), remove from heat.
4.  Reduce the marinade until it coats the back of a spoon.
5. Drizzle sauce over chicken.

Grilled Brussels Sprouts by Alton Brown

  • 1 pound Brussels sprouts, as uniform in size as possible*
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 teaspoon dry mustard
  • 1 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

*Cook's Note: In order to facilitate even cooking, it is important that the Brussels sprouts be as uniform in size and shape as possible.
Heat a grill to medium.
Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them. Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.

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