|It's grilling season, so don't miss out on this recipe for Grilled Chicken with White Barbecue Sauce!|
I love juicy grilled chicken breasts, (and that post with tips about keeping chicken breasts moist on the grill is one of the most popular posts on my blog.) But I'm not a fan of grilling chicken with the skin on, so when I saw a recipe for Grilled Chicken with Big Bob Gibson's White Barbecue Sauce, I immediately started to ponder how to change this up to use grilled chicken breasts. For my first attempt I marinated the chicken breasts in half of the mayo-based white barbecue sauce, and although that wasn't bad, I thought it could be improved. The second time I mixed up seasoning ingredients for the white barbecue sauce; then I divided the mixture and turned half into a marinade for the chicken and the other half into the barbecue sauce. If you're not sure about the idea of a mayo-based barbecue sauce, be open minded because this Grilled Chicken with White Barbecue Sauce is definitely something I'll be making again; check after the main recipe for more good ideas with grilled chicken breasts!
Like all my grilled chicken recipes, I start with trimming the chicken well and then cutting small slits that go crosswise down each chicken breast. (This helps the chicken cook more evenly and lets the marinade penetrate the meat more.) I save all the scraps to make homemade chicken stock, so I don't mind trimming enough to get the chicken breasts close to an even thickness.
Mix the vinegar, apple juice, horseradish, lemon juice, and cayenne pepper to make the seasoning for the marinade and sauce. (Taste to see if you want to add a little sweetener.)
Put the chicken into a Ziploc bag, pour in the marinade, and let it marinate 6-8 hours in the refrigerator.
Mix 3/4 cup mayo into the rest of the seasoning mixture to make the white barbecue sauce. Put that in the fridge until you're ready to serve the chicken.
Lay chicken on the pre-heated grill, at an angle to the grill grates if you're going for those criss-cross grill marks.
After about 8 minutes total on the first side, turn chicken and cook an additional 2-4 minutes on the second side (depending on how thick the chicken breasts are.) Serve hot, with white barbecue sauce on the side to dip bites of chicken in.
(Makes 4 servings, with a generous amount of sauce. Recipe adapted from Grilled Chicken with Big Bob Gibson's White Barbecue Sauce from Food and Wine.)
4 boneless, skinless chicken breasts
1/2 cup white vinegar
1/4 cup apple juice (without added sugar)
1 - 2 teaspoons horseradish (I used 2 teaspoons, but I really like horseradish)
1 tsp. lemon juice
1/4 tsp. cayenne pepper (more or less to taste; it was only slightly spicy with 1/4 tsp.)
1-2 tsp. sugar, Splenda, or Stevia in the Raw sweetener (optional; taste to see if you want the mixture a little sweeter)
1/3 cup olive oil
3/4 cup mayo (or a mixture of mayo and light mayo)
Trim chicken breasts well, removing all visible fat and membranes and trimming chicken so it's close to an even thickness. (I save all the scraps to make homemade chicken stock, so I don't mind trimming off a little of the meat.) Cut small slits going crosswise down each chicken breast.
Mix together white vinegar, apple juice, horseradish, lemon juice, and cayenne pepper to make the seasoning for the marinade and white barbecue sauce. Taste to see if you want more sweetness and add sweetener of your choice if desired. Divide the mixture in two.
Mix the olive oil into half of the seasoning mixture to make the marinade. Put the chicken in a large Ziploc bag and pour in the marinade. Let chicken marinate in the fridge for 6-8 hours.
Mix the mayo into the other half of the seasoning mixture and put into a plastic storage container and refrigerate until you're ready to serve it.
When you're ready to cook the chicken, spray grill with non-stick grilling spray or brush with oil. Preheat grill to high; then immediately turn to medium-high when you put the chicken on the grill. Lay chicken breasts at an angle to grill grates and cook about 4 minutes. (Lift up the edge of one piece of chicken to see if you have nice grill marks before you rotate it.) When the grill marks look good, rotate the chicken pieces so they're going at an angle the other direction and cook about 4 minutes more.
After about 8 minutes (or when the grill marks look good) turn chicken to the second side and cook 2-4 minutes longer. (Total cooking time will depend on the thickness of the chicken and how hot your grill gets, but chicken should feel firm, but not hard, to the touch when it's done.)
Serve chicken hot, with white barbecue sauce on the side to dip bites of chicken into.
South Beach Suggestions:
If you're following the South Beach Diet, you probably noticed that there's a small amount of apple juice in this recipe. But the amount per serving is so minimal (since you're only eating the amount of marinade that sticks to the chicken and you won't be using huge amounts of the sauce) that I would eat this for any phase of the diet. If you need to avoid apple juice for health reasons, I would replace it with about 1 tablespoon of sweetener of your choice.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More delicious Options for Grilled Chicken:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Grilled Chicken with Lemon, Capers, and Oregano ~ Kalyn's Kitchen
Grilled Cilantro Lime Chicken ~ Simply Recipes
Grilled Chicken and Veggie Kabobs with Garlic and Basil ~ Kalyn's Kitchen
Grilled Lemon Chicken Skewers ~ FoodieCrush
Grilled Chicken with Tarragon Mustard Marinade ~ Kalyn's Kitchen
Pineapple Lime Grilled Chicken ~ The Shiksa in the Kitchen
Very Greek Grilled Chicken ~ Kalyn's Kitchen
Grilled Not-too-Spicy Jerk Chicken ~ The Perfect Pantry
Mustard, Lemon, and Coriander Grilled Chicken Breasts ~ Kalyns Kitchen
Grilled Chicken Souvlaki ~ The Lemon Bowl
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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