The best part? 2020 Certain herbs and spices may help decrease HCA formation while adding flavor to your meal. Recipes like Grilled Chicken Taco Salad and Chipotle Chicken, Halloumi & Grilled Romaine Salad are nutritious, tasty and celebrate grilling season. Jill Corleone is a registered dietitian with more than 20 years of experience. Add chicken to remaining barbecue sauce. It’s can’t-wait-good. The grilled chicken and ribs are nice, but the real stars of any backyard barbecue are the savory sides. Season the chicken with salt and pepper. Ideas and recipes for low-cal barbeque. These salad recipes are full of fresh vegetables and grains, which pair well with grilled chicken. While both options are healthy and nutritious, grilling may promote the formation of toxic compounds. Soups are inexpensive and versatile. Whatever your preferred method, the following sides let chicken take center stage in all its charred glory. On top of that, some fruits and vegetables can make the chicken taste a lot better. Don't use the meat drippings to make gravy and sauces. Grilled chicken and baked chicken have a similar nutritional value, though. This Healthy Crockpot BBQ Chicken recipe is perfect for meal prep for make ahead lunch and dinner. , The USDA Food Safety and Inspection Service recommends grilling boneless breast halves for six to eight minutes on each side, bone-in chicken breast halves for 10 to 15 minutes on each side and drumsticks or wings for eight to 12 minutes per side. Grilled chicken, for example, has slightly fewer calories than its baked counterpart, but this doesn't mean it's healthier. It's also a good source of iron, magnesium, potassium, zinc and B-vitamins. Place the chicken on the hot pan and grill 3 minutes per side, until almost cooked through. Gluten-free . Transfer the mixture to a blender and process until smooth. Serve this recipe with a simple Cilantro Lime Rice or a Summer Citrus Avocado Salad for a light healthy … Ground black pepper, for instance, may inhibit these chemicals, states J. Scott Smith, an animal sciences and industry professor at Kansas State University. Heat grill: Preheat your grill to medium high heat, approximately 375-400°F. Grilled chicken is a healthy, delicious main course to serve by itself-but there are tons of ways to dress it up, too. Heat the oil in a large skillet over medium-high heat. Classic grilled chicken gets updated with an easy, healthier barbecue sauce. We love eating BBQ pulled chicken … LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. You can either find a store-bought healthy BBQ sauce, or use this easy Homemade BBQ Sauce recipe that comes together in … used as a substitute for professional medical advice, How you cook your food is just as important as what you eat. Tweet. Throw out your sugary store bought BBQ sauce because this Healthy BBQ Pulled Chicken is going to blow your mind. Terms of Use The chemicals formed when meat is cooked at high temperatures are toxic to the human body and may cause adverse effects in the long run. Taco Bell’s beef claim isn’t the only deceptive marketing out there lately. If you believe grilled chicken is best saved for summer cookouts, think again. Combine all ingredients, except chicken, in the crockpot and mix thoroughly.Add chicken and spoon sauce over chicken to cover. Or shred the chicken to go in tacos. This barbecue sauce is an incredible blend of sweet and tangy ingredients (mango, onion, red pepper, jalapeno, cumin, cloves, cider vinegar, molasses and more), creating a mouth-watering topping that's excellent with grilled chicken. Combine lemon juice, soy sauce, fresh ginger, lemon pepper, and garlic to make a kickin' marinade for grilled chicken. In 2014, she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health. BBQ Chicken Meatballs made with lean ground chicken, flavorful spices, coated in your favorite buffalo sauce. Another trick you can use is to turn the meat over frequently while grilling it. Copyright Policy Copyright © According to the National Cancer Institute, cooking meat at high temperatures, such as when grilling over an open flame, may alter its composition and promote the formation of toxic compounds. Steamed dumplings are steamed, so they're healthy, right? Simple Cooking with Heart brings you this American recipe for barbecue meat that is delicious, heart healthy, and versatile! The protein on the pie is made with a chicken substitute derived from soy and wheat, and it contains fewer calories and cholesterol than its real chicken counterpart. Baking tends to give food a more delicate texture and taste. Tired of plain old chicken breast? Season the chicken breasts before adding the sauce. Heterocyclic amines (HCAs), for example, are classified as potential human carcinogens by the U.S. Department of Health and Human Services. Also, consider grilling smaller, leaner cuts of meat as they will cook faster and produce fewer toxins than larger cuts. Add the onion and cook 2 minutes, until soft. Serve the chicken with the reserved mango barbecue sauce on the side (so you can add more as desired). The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Enjoy our sweet and sticky barbecue chicken drummers. Bring chicken to room temperature: Make sure that your chicken has rested at room temperature for at least 15 minutes to take the chill off. To further reduce the formation of HCAs, marinate the chicken for about half an hour before grilling it, advise the experts at Columbia University Irving Medical Center. Now, an even healthier option is available—introducing the BBQ "Don't Call Me Chicken" Pizza! Healthy . The material appearing on LIVESTRONG.COM is for educational use only. Simmer for 3 to 5 minutes. In our ultimate BBQ makeover, we remove the skin just before the chicken finishes grilling (saving 128 calories and 2.7g sat fat per breast), then baste with a spicy-sweet sauce. Use it on whole wheat buns for sandwiches, or served with a side of no salt added pinto beans or Asian Cole Slaw. Privacy Policy Add the mango, ketchup, vinegar, molasses, Worcestershire sauce, and lime juice and bring to a simmer. Healthy BBQ Chicken Sandwiches (Health.com) Hope you enjoy trying out some of these recipes – let us know if you find ways to make your own healthy, home-cooked BBQ chicken with a comment.