Sunday, 17 July 2011

Jamie's Barbecued Chicken

I don't know if you remember me sharing last year that I finally got over my fear of the grill. This makes me immensely proud. I don't know what it was that made me afraid of it, maybe electric stoves have dulled our natural desires for fire. Maybe I'm just a weenie. We'll never know.

Now I don't have to wait for my husband to come home and grill. Seriously, in this day and age, how many women wait for the man to fire up the Q? Far too many. It's our turn to stand outside and survey the land, beer in hand, while we tend to the flames and the morsels crisping up within them. Unless it's cold or raining, in which case the men can have the grill back. My desire to grill dissipates in snow.

And barbecue sauce? Pfft. We don't need to buy it, we can make it! Check out Jamie Oliver's sauce for chicken, below. The smoked paprika is the key. If you don't have any, go buy some. You won't be sorry.
And when you make this sauce? Make lots. I'm a saucy gal and I at least doubled it.

Also, don't get bogged down by exact measurements. This is the kind of recipe that you can eyeball. And adjust to taste. Now get grilling!

Barbecued Chicken
for IHCC Potluck
servings 4


• 1 orange
• 1 dried chile
• 1 ½ heaped teaspoons smoked paprika
• 1 ½ teaspoons Dijon or English mustard
• 3 tablespoons honey
• 3 tablespoons ketchup
• 1 teaspoon olive oil
• 1/16 teaspoon sea salt and
• freshly ground pepper, to taste
• 4 x 5-ounce boneless skinless chicken breasts

Equipment list
• Barbecue or grill pan
• Microplane or grater
• Measuring spoons
• Shallow bowl
• Small bowl
• Plastic wrap
• Tongs
• Spoon
• Plate

Everyone loves barbecued chicken. It’s a feature of pretty much every barbecue all over the country. Here’s how to make it crisp on the outside and cooked in the middle, just the way it should be.

Jamie’s top tips
• This marinade can be used on other lean proteins such as shrimp, pork tenderloin or flank steak. If the outside of the meat or fish looks a dry, brush a little of the marinade over it whilst cooking.
• When zesting citrus fruit, use a Microplane or similar zester so you only remove the colored zest without digging into the bitter white pith underneath.
• When grilling, you need to keep control the heat really carefully so the food cooks through properly before it starts burning on the outside. If your meat starts to char soon after putting it on the grill or in the pan, move it to a cooler part of the grill or turn the heat right down.
• If you’re doing this on the stovetop, it will work best in a well-seasoned cast-iron or non-stick grill pan.
• It’s good to have one side of the barbecue with fewer coals so it’s cooler. The coals are ready when the flames have died down.

To prepare your chicken
1. If barbecuing, light the grill now so the flames have died down and it’s ready when you’re ready to cook.

2. Finely grate the orange zest into a shallow bowl. Crumble in the dried chile. Add the paprika, mustard, honey, ketchup and a splash of olive oil. Season with a small pinch each of the salt and pepper and mix well. Spoon out a few tablespoons of the marinade and set it aside.

3. Add the chicken breasts to the bowl with the remaining marinade. Turn them over in the marinade so they’re well coated, cover with plastic wrap and leave to sit for 5 to 10 minutes or until the grill is ready. (I marinated a couple of hours)

To cook and serve your chicken
4. If using a grill pan, put it over high heat now to get it screaming hot.

5. Use tongs to transfer your chicken breasts onto the grill or grill pan. For chicken breasts about 1 inch thick, cook for about 5 minutes on each side, turning every minute and basting as you go, or until golden and cooked through. Spoon a little of the reserved sauce over each breast.

Serving suggestions:
Lovely served with the evolution potato salad and a fresh green salad, or delicious sliced in sandwiches in some good-quality bread. Add some leafy lettuce and sliced tomato to give it a good crunch.

Tips from the dietitian:
• Citrus zest, including orange, lemon, and lime gives a dish loads of flavor without adding many calories. Chile also does the same job. Make your marinades ahead of time and store it in a jar so you don’t get tempted to use bottled sauces.
• Skinless chicken breasts are a lean protein - cook up some extras to use in sandwiches and salads for lunch.