Recipe of the Day

In honor of our favorite summer holiday, Independence Day, I want to start the blog off with a tasty BBQ inspired meal to serve to your friends & family on the 4th. Although it does not sound like your average healthy meal removing the skin before eating, as well as using as many fresh vegetables as possible for seasoning purposes. This recipe serves six, and its total prep time is only an hour 45 min. See below for ingredients and and preparation.

Source: Recipe inspired by http://www.eatingwell.com/recipes/beer_barbecued_chicken.html

Ingredients

1. 1 tablespoon smoked paprika , (to be found in the grocery spice section)
2. 2 teaspoons dried oregano
3. 1 1/2 teaspoons salt
4. 1 teaspoon packed dark brown sugar
5. 1 teaspoon ground cumin
6. 1/2 teaspoon onion powder (substitute with real onions for a healthier option)
7. 1/2 teaspoon garlic powder (substitute with real chopped garlic for a healthier option)
8. 1/2 teaspoon ground chipotle chile , ( to be found in the grocery spice section)
9. 1/2 teaspoon freshly ground pepper (substitute with real chopped bell peppers for a healthier option)
10. 1 4-pound chicken
11. 1 12-ounce bottle beer, preferably pale ale or American lager, divided

Preparation

1. Preheat a gas grill (with all burners lit) to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
2. Combine paprika, oregano, salt, brown sugar, cumin, onion powder, garlic powder, chipotle chile and pepper in a small bowl.
3. Remove giblets from chicken (if included) and trim any excess skin. Loosen the skin over the breast and thigh meat. Rub the spice mixture under the skin onto the breast meat and leg meat, a little on the skin and inside the cavity. Tuck wings under the body and tie the legs together with kitchen string.
4. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Wearing an oven mitt, carefully place a drip pan under the grill rack on the unheated side. Place the chicken breast -side down on the rack over the pan. Pour half the beer into the cavity (it’s OK if some drips out into the drip pan).
5. Close the lid and roast undisturbed for 45 minutes.
6. Turn the chicken breast-side up. Pour the remaining beer into the cavity. Cover and continue roasting until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more. Transfer the chicken to a clean cutting board; let rest for 10 minutes before removing the string and carving.

 Nutritional Facts

-Per serving (without skin): 173 calories; 7 g fat ( 2 g sat , 1 g mono ); 76 mg cholesterol; 2 g carbohydrates; 25 g protein; 1 g fiber; 656 mg sodium; 250 mg potassium.

-Nutrition Bonus: Iron (15% daily value).
-Exchanges: 3 1/2 lean meat