Grilled chicken as you like it - includes recipes

Sunset, July, 1996 by Christine Weber Hale

1. In a large bowl or 2-gallon zip-lock plastic bag, mix together wine, lemon juice, garlic, oregano, and thyme. Add chicken, cover or close tightly, and chill at least 30 minutes or up to 1 day; stir or turn occasionally to coat chicken evenly with marinade.

2. Drain chicken and discard marinade. Grill chicken over indirect heat as directed in step 3 of recipe for Chicken Halves with New Mexico Chili Sauce on page 74. Sprinkle cooked chicken with feta and tomatoes.

Per serving: 79 cal., 37% (29 cal.) from fat; 2.5 g protein; 3.2 g fat (2.2 g sat.); 4.5 g carbo.; 168 mg sodium; 13 mg chol.

Rosemary, Lemon, and Mustard Marinade

Prep time: About 10 minutes

Notes: Garnish cooked chicken with fresh rosemary sprigs.

Makes: Enough for 4 pounds of chicken, about 6 servings

1/2 cup lemon juice 3 tablespoons Dijon mustard 2 tablespoons honey 1 tablespoon minced fresh rosemary Fresh rosemary sprigs (optional)

1. In a deep bowl or 2-gallon zip-lock plastic bag, mix together lemon juice, mustard, honey, and minced rosemary. Add chicken and stir or turn to coat. Cover or close tightly, and chili at least 30 minutes or up to 1 day; stir or turn occasionally to coat chicken evenly with marinade.

2. Drain chicken and discard remaining marinade. Grill chicken over indirect heat as directed in step 3 of recipe for Chicken Halves with New Mexico Chili Sauce on page 74.

Per serving: 34 cal., 2.6% (0.9 cal.) from fat; 0.1 g protein; 0.1 g fat (0 g sat.); 7.2 g carbo.; 185 mg sodium; 0 mg chol.

RELATED ARTICLE: THE SKINNY ON SKINLESS

Skinless, boneless chicken breasts are one of the most popular forms of chicken eaten today. It's easy to see why. A 4-ounce skinless chicken breast has 130 calories and 68 milligrams of cholesterol, compared with 193 calories and 83 milligrams of cholesterol for a breast with the skin on. Besides the savings in calories, when you soak skinless chicken breasts in marinades, seasonings go right into the meat, boosting the flavor.

Because this cut is so lean, it can dry out very quickly on the grill. But with care and the following pointers, you can serve a succulent dish.

* Don't overcook. Watch carefully - cooking takes only 10 to 15 minutes. To check for doneness, cut in the thickest part; when meat has just turned from pink to white, it's done. And remember, chicken breasts continue to cook for the first few minutes off the grill.

* Be sure the fire isn't too hot. Coals or gas heat should be medium. A flame that's too hot will scorch the outside and draw out juices faster.

* Baste with a thick sauce. This can help seal in the juices and keep the chicken meat moist.

* Oil grill well to prevent sticking.

RELATED ARTICLE: PLAYING IT SAFE

Poultry, like all low-acid foods, is often a carrier of bacteria, such as the now well-known Salmonella. If we're healthy, we can fight off this harmful, widely present microorganism with no problem. However, infants, children, and those with compromised immune systems can't, and are susceptible to the bacteria's ill effects. And, with the right conditions - namely a warm, moist, acid - free environment - and enough time, Salmonella can multiply rapidly, increasing the risk that even a healthy person might get sick if he or she consumes a large amount of the bacteria.