BBQ Chicken Dinner

By Ashley Jean June 7, 2023 21 mins read 75 Views

BBQ chicken

Serves 4

Note: This will help to ensure that every breast is cooked through.
Buy pieces of the same size at about the same time. These chicken pieces can be grilled on an oven broiler, an outdoor grill or indoor grill. You can also use an air fryer or air fryer with a grilling plate.

Chicken
Salt
Four bone-in and skin-on chicken breast halfs (about 12 ounces per piece)
Trimming excess skin and fat
Ground Black Pepper
Vegetable oil

Apple Mustard Barbecue Sauce
Apple butter or other fruit butters: 1/3 cup
1/3 cup apple cider vinegar
2 Tablespoons of whole grain mustard
Dry mustard powder, 1 teaspoon
1/4 teaspoon of salt
1/4 teaspoon cayenne pepper
1/4 cup water
Brown sugar, 1/3 cup

For the Chicken
All surfaces of the chicken breasts should be seasoned with salt. Cover the plastic wrap and refrigerate it for an hour. Rinse the chicken thoroughly under cold water, and then dry it with paper towels.
Pepper is a great way to season chicken.

Pour the Sauce, whisk all ingredients in a heavy bottomed 2 quart saucepan. Cook on low heat until it thickens. Set aside.

Pre-heat your cooking appliance according to the manufacturer's instructions.

Cook the chicken until it is lightly browned on all sides
The meat will have faint grill marks after 6 to 8 minutes.
Brush the chicken with the sauce and cook it for 15 minutes. Turn the chicken and brush the other side with more sauce.

Cook the chicken for 15 to 20 more minutes, or until it reaches a temperature of 160 degrees.

Instructions for the Aur-Fryer

Pre-heat the air fryer at 370 degrees.
The BBQ sauce can be lightly coated on the chicken.
After 15 minutes, flip the chicken breasts over. Sauce the chicken.

The thickest part of chicken should reach 165 degrees F. Larger or thicker chicken breasts can take several minutes to cook.

Potato Salad

Ingredients

Whole medium Yukon Gold potatoes, 1 1/2 lbs
2 hard-boiled eggs
1 teaspoon of salt
Pickle juice 2 tablespoons
14 cup of bread and butter pickles, minced
Sweet onion or scallions, finely minced to 1/2 cup
Finely chop 2 celery stalks
1/2 cup olive oil mayonnaise
Taste salt and black pepper

Directions

Place the potatoes into a large pot that has a lid. Add 1 teaspoon of salt and cover the potatoes in cold water.

Bring the water to a rolling boil, then lower the heat and cook the potatoes, with the lid slightly ajar, until they are tender. This should take about 15 minutes.

Once the potatoes are cool, drain them and let them cool. Peel the potatoes when they are cool enough to handle. Slice the potatoes and place them in a bowl for storage.

Add the pickle liquid and let it sit for about an hour at room temperature.

Taste the salad to determine if it needs more salt. Add the rest of the ingredients and mix well. To taste, add black pepper.

Cover the bowl with a lid and place it in the fridge.

Asparagus and Roasted Red Pepper Salad

Servings4

Ingredients
1 large Jarred roasted pepper strips, drained
Cut 1 bunch of asparagus into 1-inch pieces.
Extra virgin olive oil, 1 tablespoon
1 teaspoon lemon zest
2 tablespoons lemon juice
Half a teaspoon of sea salt
1/4 teaspoon of pepper

Directions

Serve asparagus in a bowl.
Add the red pepper slices along with the olive oil, zest and juice, salt and pepper. Serve by gently tossing and serving.

By: Jovina Coughlin
Title: BBQ Chicken Dinner
Sourced From: jovinacooksitalian.com/2023/06/07/bbq-chicken-dinner/
Published Date: Wed, 07 Jun 2023 15:22:57 +0000

Frequently Asked Questions

Is the Mediterranean diet safe for people with diabetes?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Incorporating moderate exercise into this eating plan can help control and stabilize blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What is a Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Eggs can be cooked in olive oils with roasted vegetables, or served with Greek yogurt or Cheese. Whole-grain toast is also an option. Quinoa porridge can also be made with fresh fruits, nuts, seeds, and quinoa porridge. Avocado toast with tomatoes is a delicious option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

What can I eat on a Mediterranean diet in one day?

The Mediterranean diet is rich in healthy fats, protein, and lots of fresh fruits, veggies, and whole grains. A Mediterranean diet should consist of seven to 10 daily servings fruits and vegetables, as well as two to four 3-ounce meals of lean protein, such as chicken or fish. Healthy fats like olive oil and nuts are also encouraged in moderate amounts. You should aim to consume at least three servings each day of whole grains such as quinoa and barley or oats in order to maintain a healthy diet.

It is also important to limit the intake of unhealthy foods such as added sugar, unhealthy fats and white bread. Reduced-fat dairy products should be avoided if possible. Avoid eating fish more than three times per week due to potential mercury contamination. This can affect its nutritional value and cause it to be less nutritious if it is not planned for.

It's important to plan meals so that you can reap the benefits of the Mediterranean diet.

Following a Mediterranean diet can be an enjoyable experience, as it incorporates delicious and nutrient-dense food items. For the best health, choose high-quality proteins like wild-caught fish and grass-fed meats, as well as organic eggs, to ensure you are eating healthy meals. Also, include healthy fats like coconut oil, nuts, olives, avocados and extra-virgin olive oil. Include plenty of fresh and/or freeze fruits and vegetables, whole grains like quinoa and barley in your meals, as well as whole grains such oats, quinoa and barley. Reduce unhealthy fats, added sweetness, processed food, starches, red and processed meats.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. It could be added to smoothies, made into protein bars, or enjoyed in its basic form with almond milk and various toppings for extra nutrition such as goji berries, cinnamon, chia seeds, and peanut butter. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Is it possible to lose weight by following the Mediterranean diet

Yes, you can lose weight on the Mediterranean Diet. The Mediterranean diet emphasizes whole foods such fruits, vegetables, legumes, olive oil, and other quality fats. These can help you reduce calories while still providing essential nutrients for your health. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

Statistics

The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How to Adopt a Mediterranean Diet for a Healthier Lifestyle

The Mediterranean Diet is a eating plan that takes inspiration from the traditional Mediterranean cuisines. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. This diet emphasizes the consumption of plant-based food such as legumes, nuts and seeds, which are packed with vital nutrients like vitamins, minerals and plant proteins. Heart health benefits from the anti-inflammatory properties of these foods are also well established.

The Mediterranean diet has many health benefits. It can help you live longer and have better quality of life. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. It promotes healthy eating habits that involve socializing around meals and reducing food cravings throughout the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Refined grains should be replaced with whole-grain options, such as brown rice or quinoa, oats or barley. Include more nuts, fish, beans and other protein-rich foods in your diet. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. Moderate amounts of dairy products such as yogurt, cheese, milk, and milk should be consumed. Finally, enjoy a glass red wine occasionally to complete your Mediterranean diet experience.

It takes effort and time to make changes to your daily meals. However, you can make it easier to change your diet. You can also learn to add variety to your diet by learning how spices and other sources are derived from fruits, vegetables, and nuts. This will allow you not get bored with the same foods. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This dietary pattern can have potential health advantages, such as a longer lifetime and an improved quality of lifestyle.