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Q-talk *ON TOPIC ONLY* QUALITY ON TOPIC discussion of Backyard BBQ, grilling, equipment and outdoor cookin' . ** Other cooking techniques are welcomed for when your cookin' in the kitchen. Post your hints, tips, tricks & techniques, success, failures, but stay on topic and watch for that hijacking.

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Old 08-30-2011, 05:59 AM   #1
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Join Date: 10-19-09
Location: Melbourne, VIC
Default Healthy BBQ: Skinless Chicken Breast with Pron

G'Day Bruces'!

Most of you know I just like having fun here... but this is a topic that has been on the boards for a month or so, and I'm sure it's not the first time.


Gentlemen, we have the tools at our disposal to make the healthiest food there is!

Recently, I went to the doctor and got told my sugar was high. Having been an Intensive Care Nurse for 15 years... I made a decision. I'm not going to be a diabetic ! And having been an Intensive Care Nurse for 15 years, I knew what I had to do.

1. Stop pissing up.
2. Start eating right.
3. Exercise.

The first thing I did, was go and see Mick!....

Everyone, meet Mick. I've been doing Micks printing for 8 years. I knew I'd need him someday, and that day has arrived. Here is a link to Mick's gym, FUTURE HEALTH AND FITNESS which he owns and established himself.

Mick put me on a high protein diet so we could get serious with Muscle building to aid in the weight loss. The diet was OK.. nothig I did not expect, but the main issue I had was buying smoked meats like chicken breast and lean beef when I know I can do it myself. I told Mick. He was sceptical

So anyway... sorry about the bullsh!t on to the recipe.

I bought 11Lbs of Chicken Breast Fillets. I brined them for 2 hours in the following:

4 Gallons Water
1/2 Cup Salt
1/4 Cup Sugar
TBS Dried Thyme
1 Head Fresh Garlic cut across the guts
Black Peppercorns
2 Lemons

Here's the chicken after 2 hours in the brine:

Here's my sugar free rub recipe!

Here's what I put it in!

The chicken got dusted!

I had fired up the WSM earlier with lump and oak and set at a low 200F. I hung all the chicken breast on my jerky hooks so they could cook verticle and allow all the fat (if any) to drip into the water pan.

After an hour, I raised the temp up to 250 to finish. They were done quite fast and still took a good amount of smoke, and some pretty nice colour too!

While the chicken had been smoking, I roasted some peppers right on the coals in the WSM... no pics of that, but then I added them to this healthy delicious fresh salad!

Then I sliced a few chicken breasts...

And served a very healthy meal...

Oh... I didn't have the avocado... that was for everyone else!

Anyway, it's that easy. The chicken was delicious, and the salad was simply dressed in a light viniagrette. You can eat a big serve of this and get lots of protein, no fat, and no carbs.

Hope you can try it too!


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Old 08-30-2011, 06:18 AM   #2
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looks good for rabbit food
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Old 08-30-2011, 06:37 AM   #3
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Nice one Bill! Nothing wrong with that. I still would've had a couple slices of avocado...your body does need a little fat, but perhaps the chicken had enough?
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Old 08-30-2011, 07:00 AM   #4
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Awesome meal!

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Old 08-30-2011, 07:05 AM   #5
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Nice looking salad i need to get my arse in gear also
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Old 08-30-2011, 07:06 AM   #6
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Awesome salad Bill!

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Old 08-30-2011, 07:23 AM   #7
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I love boneless skinless breasts! Especially smoked with SM Season All. It's a great way to eat healthy without sacrificing flavor. I'm doing some breasts myself friday. Going to use part of them for chicken tortilla soup and the other for chicken salad and just adding to salads. The key to weight loss in my opinion is moderation and eating slow. Chew your food till it's almost like a paste and then swallow. Taking to bites and gulpin down the rest will allow you to eat a lot more before your brain can register that your full/satisified. Also don't eat till your stuffed. Once you notice that the hunger feeling is gone wait about 5 minutes and see if the hunger comes back or if your good to go. A lot of times we eat so much that we don't realize that we could be sufficient with a fraction of what we actually eat. Best of luck to you and trust me do not become diabetic if you can help it.
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Old 08-30-2011, 08:56 AM   #8
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Nice Bill! I'm doing something similar as it seems we're in a similar position health-wise.

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Old 08-30-2011, 08:58 AM   #9
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So how long did you have them at 240? Did the outer "skin" become chewy?
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Old 08-30-2011, 09:11 AM   #10
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Very nice!
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Old 08-30-2011, 09:14 AM   #11
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Those hooks are cool.
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Old 08-30-2011, 10:04 AM   #12
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I did boneless skinless breasts this weekend too. Yours look better! I brined as well, but mine was a little too salty. I'm gonna try for a proportion more like yours next time. I put some of Phu's Faja Lobi in the brine and it was great! Love the jerky hooks idea. Nice work all around!
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Old 08-30-2011, 10:15 AM   #13
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Ain't nothing wrong with that meal Ausz!
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Old 08-30-2011, 10:20 AM   #14
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Nothing wrong with going healthy and the salad looks great. I probably wouldn't have been able to resist a slice or two of avocado. Like the hanging method for the chicken breasts also, going to have to try that.
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Old 08-30-2011, 10:29 AM   #15
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nice post

this one is a keeper, I've been thinking of no healthier options, and this one loiks great, although I would have broken and eaten the avacado.
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