Grilled Caribbean Chicken
120 calories/17.9g protein per serving (makes 4 servings)
|1/4 cup freshly Squeezed Orange Juice||39 calories||0.6 protein|
|1 tbls Freshly Squeezed Lime Juice||3 calories||0 protein|
|1 tbls Extra-Virgin Olive Oil||126 calories||0 protein|
|1 tsp Grated Ginger Root||0 calories||0 protein|
|1 Clove Garlic, minced||8 calories||1 protein|
|1/4 tsp Hot Pepper Sauce||0 calories||0 protein|
|1/2 tsp dried Oregano, crushed||0 calories||0 protein|
|1/2 tsp Coarse Kosher Salt||0 calories||0 protein|
|1/4 tsp coarsely Ground Black Pepper||0 calories||0 protein|
|4 Chicken Breasts Halves (3-ounce each), boneless and skinless||304 calories||70 protein|
1) In a large shallow bowl or a resealable plastic bag, combine orange juice, orange zest, lime juice, olive oil, ginger, garlic, hot pepper sauce, and oregano; add chicken. Cover and marinate in the refrigerator 3 hours or overnight.
2) When ready to cook, remove chicken from marinade. Sprinkle chicken with coarse salt and pepper.
3) Place chicken on prepared grill and proceed as follows: For Barbecue with Charcoal: When coals are ready, spread them around the edge of the firebox (24" round) and keep a squirt bottle near the fire to put out flames. Turn the chicken often and don't let it burn.
Breasts take about 25 minutes or until a meat thermometer registers an internal temperature of 165°F (juices will run clear when cut with the tip of a knife). Do not close the lid on the barbecue.
For Gas Barbecue (since you cannot maintain a hot fire without closing lid): Place prepared chicken onto hot grill. Cover barbecue with lid, open any vents, and cook approximately 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife); turning several times during barbecuing.