Chicken Grill
Chicken Grill
Chicken Grill
CHICKEN
T
The ultimate
muscle food
Sure, you can buy chicken in a bucket. But then you don’t get to stuff a bird with a beer can or play with
sharp sticks. And you don’t get to serve your best girl or best friends dishes with names like “Bad-Ass BBQ
Chicken,” “Bock-Bock Kebabs,” or “Foghorn Leghorn Fajitas.” These recipes are easy to prepare, and they
grill up quickly. Hardware requirements are easy, too: About all you’ll need is a hot grill and a sharp can
opener.
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
Beer-Can Chicken
1 chicken (about 4 lb) Coat the outside with cooking spray, then rub the
remaining blend over the outside. Chug half of the
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beer. If you have an old-fashioned pointy manual can
opener, pop a few extra holes in the top of the can.
Hold the chicken upright with its butt facing down
and slide it over the beer can. Tuck its wings behind
12-oz can beer its back. Put it on the grill, over indirect heat. Pull
the legs forward to make a tripod. Close the lid (with
Also: 1 Tbsp brown the vents partly open). The chicken will be done 1¼
sugar, 1½ tsp salt
to 1½ hours later. (If you’re using a charcoal grill,
you’ll have to add more coals after about 45
minutes, when the old ones burn out.) It’s done when
an instant-read thermometer shows about 180°F, the
skin is brown and crisp, and the juices run clear in
the thickest part of a thigh. Rest on a platter for 5
minutes. Lift the bird off the can and onto a cutting
board. Carve and serve.
» Makes 6 servings
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CHICKEN
Quick- Start guide ®
15-oz can barbecue How to make it Mix everything but the chicken in a
sloppy joe sauce big ziplock bag. Plunk in the chicken. Seal the bag
and refrigerate for a few hours. Fire up your grill to
4-oz can sliced or juices run clear in the thickest portion (about 170°F
chopped jalapeños, on an instant-read thermometer).
drained
» Makes 6 servings
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» per serving 351 calories, 11 g fat (26% of calories),
43 g protein, 14 g carbohydrates (1 g fiber),
788 mg sodium
6 oz beer (½ can)
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6 each bone-in,
skinless chicken
thighs and
drumsticks (4 lb
total)
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
Bock-Bock Kebabs
14-oz can whole new How to make it Fire up your grill to medium.
potatoes, drained Double-skewer all the vegetables and the chicken by
stabbing two skewers through each ingredient,
» Makes 8 kebabs
14-oz can artichoke » per kebab 205 calories, 5 g fat (23% of calories),
hearts, drained 23 g protein, 17 g carbohydrates (5 g fiber),
590 mg sodium
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
6 oz beer (½ can) How to make it Mix the beer and enchilada sauce
in a big ziplock bag, reserving some to use for
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basting later. Drop in the chicken, and refrigerate for
1 hour or overnight. Fire up your grill to medium. Cut
the peppers in quarters lengthwise and remove the
seeds and cores. Peel the onions and cut them in half
15-oz can hot
enchilada sauce from roots to tips. Debag the chicken and grill,
turning and basting with the reserved marinade a few
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times, for 10 to 15 minutes, or until the center is no
longer pink and the juices run clear (about 160°F on
an instant-read thermometer). Grill the peppers and
onions, turning and basting with the marinade, for
1½ lb boneless, about 5 minutes, or until tender but still a little
skinless chicken
crunchy. Wrap the tortillas in foil and grill, turning
breast halves
once, for about 5 minutes, or until heated through.
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Slice the chicken, onions, and peppers into strips. For
each fajita, put some chicken and vegetables on a
tortilla, slop on some salsa and sour cream, then roll
up.
6 large (10") flour
tortillas (preferably » Makes 6 fajitas
chile-flavored)
» per fajita 490 calories, 11 g fat (20% of calories),
36 g protein, 59 g carbohydrates (6 g fiber),
Also: 2 large bell
peppers (1 red and 1 790 mg sodium
green), 2 onions, 1 cup
chunky salsa, ½ cup
low-fat sour cream
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
Holy-Mole Pollo
14-oz can diced and cut it in half from root to tip. Brush with a
tomatoes with zesty little sauce. Grill, turning once, for about 5
jalapeños (with juice) minutes a side, or until charred and just cooked
through. Roughly chop and toss into the
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processor, reduce the heat to low, and cook for
20 minutes. Coat the chicken with cooking
spray and the reserved sauce. Grill, turning and
basting a few times, for 10 to 15 minutes, or
6 boneless, skinless until the center is no longer pink and the juices
chicken breast halves
run clear (about 160°F on an instant-read
(about 2 lb total)
thermometer). Pour on the remaining sauce.
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
14-oz can light the grill, turning and basting with marinade a few
coconut milk times, for 10 to 15 minutes, or until the center is no
longer pink and the juices run clear (about 160°F on
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an instant-read thermometer). In a pot, boil the
remaining marinade over high heat on the stove (or
on the burner attached to your grill). In a cup,
dissolve the cornstarch in the water. Stir into the
Juice and zest of
marinade and cook for 2 minutes, until slightly
½ lime
thickened. Pour over the chicken.
+ » Makes 6 servings
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
1 lemon and 1 lime How to make it Grate the zest from the lemon and
lime into a big ziplock bag. Squeeze the fruits until
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their juice is in the bag being careful to catch any
pulp or seeds. Mix in everything else except the
chicken and salsa (Reserve some of the marinade for
later). Drop in the chicken. Seal the bag and refriger-
8-oz can tomato sauce
ate for a few hours or overnight. Fire up your grill to
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medium. Once the fire is ready, debag the chicken,
and throw it on the grill, turning and basting with the
reserved marinade a few times, for 10 to 15 minutes,
or until the center is no longer pink and the juices run
6-oz can frozen clear (about 160°F on an instant-read thermometer).
orange juice Serve with the salsa.
concentrate, thawed
» Makes 6 servings
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
12-oz can or bottle How to make it Pour half of the soda into a big
black cherry soda ziplock bag. Set aside the rest. Mix in the grilling
blend, preserves, lemon juice, oil, salt, and
2 Tbsp salt-free the chicken and throw it on the grill, turning and
chicken grilling blend basting with the marinade a few times, for 10 to 15
minutes, or until the center is no longer pink and
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the juices run clear (about 160°F on an instant-read
thermometer). In a pot, boil the remaining mari-
nade, the reserved soda, and the canned cherries
over high heat on the stove (or on the burner
6 boneless, skinless
attached to your grill). In a cup, dissolve the
chicken breast
halves (about 2 lb cornstarch in the water. Stir into the cherry sauce
total) and cook for 2 minutes, until slightly thickened.
Pour over the chicken.
+ » Makes 6 servings
W W W. M E N S H E A LT H . C O M
CHICKEN
Quick- Start guide ®
Bird of Paradise
6 boneless, skinless
How to make it Mix the tomato sauce and chili
chicken breast halves
(about 2 lb total) powder in a big ziplock bag. Drop in the chicken. Seal
the bag and refrigerate for a few hours or overnight.
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In a big bowl, mix the oranges, tomatoes, pineapple,
and pepper. Let it sit for 30 minutes or so. Fire up
your grill to medium. Once the fire is ready, debag
the chicken and throw it on the grill, turning and
15-oz can mandarin basting with the marinade a few times, for about 10
oranges in light syrup,
minutes, or until the center is no longer pink and the
drained
juices run clear (about 160°F on an instant-read
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thermometer). Dump the orange-pineapple mix on
top.
» Makes 6 servings
14-oz can diced » per serving 244 calories, 2 g fat (8% of calories),
tomatoes with zesty
36 g protein, 19 g carbohydrates (2 g fiber),
jalapeños, drained
550 mg sodium
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8-oz can pineapple
chunks in juice,
drained
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CHICKEN 10
Quick- Start guide ®
16-oz can refried How to make it Coat your grill rack with cooking
black beans spray and fire up your grill to medium - low. In a big
bowl, mix everything but the cheese and tortillas.
5-oz can chunk white a few minutes, then cut into wedges. Repeat with
chicken in water, the remaining ingredients.
drained and flaked
» Makes 6 servings
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2-oz can sliced
black olives
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CHICKEN 11
Quick- Start guide ®
2 14-oz cans Italian- HOW TO MAKE IT Heat your grill to medium. On the
style diced tomatoes stove, heat the oil in a skillet over medium heat. Add
(with juice)
the peppers, onions, and garlic. Cook for 10 minutes,
or until soft. Stir in the tomatoes, mushrooms, and
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a side, or until cooked through. Remove the sausage
to a cutting board, slice it up, add it to the sauce, and
cook for 10 minutes. Dump the sauced sausage over
the pucks.
2 16-oz packages
prepared polenta
» Makes 6 servings
(from the produce
cold case) » per serving 449 calories, 13 g fat (26% of calories),
18 g protein, 64 g carbohydrates (6 g fiber),
+ 850 mg sodium
¾ lb reduced-fat hot
Italian turkey sausage
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CHICKEN 12
Quick- Start guide ®
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Worcestershire sauce, garlic, and paprika in a small
microwavable bowl. Microwave for 10 seconds,
stirring if the honey clumps. Place the chicken and
half of the spice mixture in a large ziplock bag and
3 tsp honey
shake until coated. Put the coated tenders on the grill
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and cook for 2 to 3 minutes a side, checking to make
sure they’re cooked sufficiently inside. Baste with the
remaining spice mixture.
» Makes 2 servings
3 Tbsp hot sauce
» eat with Celery sticks, baby carrots, and 4 Tbsp
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(2 Tbsp per serving) of a good, chunky blue cheese
dressing that’s reasonably low in fat, such as
Ken’s Steak House Lite.
W W W. M E N S H E A LT H . C O M
CHICKEN 13
Quick- Start guide ®
BONUS SECTION!
Lamb
Tops
Are you a leg man? Currently the most abundant livestock in the world, lamb is
a staple in many regions, including New Zealand, Greece, and
Try this excellent source of
the Middle East. However, you don’t see it often in the United
protein on the grill States. We tend to favor beef and chicken on our grills. But
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lamb is a good and healthy way to jazz up your menu. Just 110
hat have the Romans ever given us? Well, grams of lamb provides 60 percent of your daily protein
apart from straight roads, public baths, sani- requirement and almost a fifth of your iron.
tation, and wine, the footsoldiers of the Lamb is also an excellent source of vitamin B12
, which sup-
empire’s army also brought forth what is for ports the production of red blood cells and helps your body
much of the world a cornerstone of the Sun- metabolize protein, carbohydrates, and fat.
day roast and the Friday-night kebab—sheep. So it seems we It’s is also one of the best meats to cook quickly with a fierce
have Claudius to thank for a meat that, despite its high satu- heat, so the outside is crisp and charred and the inside sweet
rated fat content, is an excellent source of protein and other and juicy. “While it doesn’t always top the shopping list when it
nutrients. comes to barbecues, it’s an ideal meat to cook outdoors over
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LAMB 14
Quick- Start guide ®
charcoal with some robust herbs thrown on,” says honey, 2 crushed cloves garlic, and 2 tsp dry ginger.
John Woodward, the head chef at the Malmaison
Slap on a rub If you haven’t had time to marinate your
Brasserie & Bar in London. It also goes really well
lamb, rub in some flavor before cooking. “Any kind of
with red wine. No wonder the Romans were such big
marinade really enhances the flavor of lamb,” says
fans.
Peter Heanen, owner of award-winning H.G. Walter
butchers in Barons Court, London. “It shows your
Things Ewe Should Know About Lamb guests that you’ve made the extra effort.”
Bright isn’t best “Vivid red meat with minimal fat may
seem to be the best choice, but it’ll have less flavor Stoke the fire Lamb is best cooked fast at high heat, so
and too firm a texture,” chef Woodward says. His light your grill at least 30 minutes before you want to
choice for tenderness and flavor is matured lamb, use it and wait until the coals are white and scorching.
which is deep red in color, with creamy-colored fat If you haven’t used a marinade, coat the meat with
and a slight odor. olive oil. And remember to take your lamb out of the
Give It a Grilling
Add flavor Marinating the meat overnight allows the
flavors to really penetrate although you should still
enjoy tasty results if you do it for an hour of two
before. Try this recipe: ¾ cup soy sauce, 1 Tbsp
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LAMB 15
Quick- Start guide ®
1
There are roughly a billion sheep on the planet—
fridge about 20 minutes before cooking or else your
our editor counted them during one sleepless
meat may be tough and chewy.
night—just 11 million of which are living in Wales.
Time to move Chump chops and cutlets are smaller
2
Half a pound of wool can be spun into 20 miles
cuts that are great for grilling. Larger cuts can taste too
of fine yarn, and a mature ewe produces about
charred by the time they’re cooked. So after 15 to 20
10 pounds of newly shorn wool a year—enough to
minutes on the barbie, transfer them to a hot oven
make a suit.
(360° F) for an additional 30 minutes. This way the
3
meat won’t burn and you won’t lose any flavors from Sheep haven’t always been shy, retiring types—in
the grill. the past they made a hell of a racket. Unfortu-
nately for the lambs, it was the type John McEnroe
Give ’em a break Always “relax” any meat for a mini-
would throw around the tennis court. It took the intes-
mum of 5 minutes by allowing it to sit after cooking.
tines of 11 sheep to make one ace-smasher.
This ensures that the meat will tenderize and means
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you won’t lose any of the natural juices when carving. Your average lamb is a fangless soul. They have
no top front teeth. This makes them poor whis-
tlers, though at least the roof of the mouth is hard so
they can eat tough vegetation.
5
If you’re ever celebrating a sheep’s first birth-
day, you might want to know that, for formal
addressing, a sheep aged 1 or over is a “hogget.”
Don’t buy it a cake, though—the absence of top teeth
means it won’t be able to blow out the candles.
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Sheep have mostly escaped the attention of fac-
tory farmers and thrive on rough, often inaccessi-
ble pastures and outcrops. This makes them the least
likely of all animals to be contaminated with antibiotic
residues—but the most likely to terrify unsuspecting rock
climbers.
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If you see a sheep stranded on its back, roll it
over. A sheep can’t get up from that position
and will eventually die if left there.
Chop Talk
Impress your butcher with an in-depth knowledge of
ovine anatomy:
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LAMB 16
Quick- Start guide ®
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LAMB 17