The BBQ BRETHREN FORUMS.  


Our Homepage Donation to Forum Overhead Recipes Smoke Signals Magazine Welocme Merchandise Associations Purchase Subscription Amazon Affiliate
Go Back   The BBQ BRETHREN FORUMS. > Discussion Area > Q-talk

Notices

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.


Reply
 
Thread Tools
Old 08-30-2011, 05:59 AM   #1
SmokinAussie
Quintessential Chatty Farker

 
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.

HEALTHY BBQ!

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!

Cheers!

Bill
SmokinAussie is offline   Reply With Quote


Old 08-30-2011, 06:18 AM   #2
Chef Country
is one Smokin' Farker
 
Chef Country's Avatar
 
Join Date: 07-26-09
Location: Wellington, KS
Default

looks good for rabbit food
__________________
Country Q
Here for a Good Time, not a Long Time!Webber 22.5 OTS The fastest and most accurate splash proof Red Thermapen
UDS that gets used more than traeger
Shop built 300 gal smoker
Traeger bbq 125 with digital 180 controller
collecting parts for a 500gal reverse flow build
Chef Country is offline   Reply With Quote


Thanks from: --->
Old 08-30-2011, 06:37 AM   #3
deguerre
somebody shut me the fark up.

 
Join Date: 07-15-09
Location: Memphis, TN...Formerly of Decatur, AL
Default

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?
__________________
Guerry
[FONT=Book Antiqua]Pit Beeatch for Team Munchkin[/FONT]
[FONT=Book Antiqua][B]Avatar by Northwest BBQ
[/B][/FONT]"...In nature, there are predators. I believe the common denominator of the universe is not harmony, but chaos, hostility and murder..." Werner Herzog
deguerre is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 07:00 AM   #4
Boshizzle
somebody shut me the fark up.
 
Join Date: 01-26-10
Location: Virginia
Default

Awesome meal!

__________________
Operation BBQ Relief Founding Member - I am Obsessive Compulsive about BBQ. Google it.
Boshizzle is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 07:05 AM   #5
Smokey Al Gold
is Blowin Smoke!
 
Smokey Al Gold's Avatar
 
Join Date: 08-13-08
Location: San Antonio TX
Default

Nice looking salad i need to get my arse in gear also
__________________
22.5 OTG, 18.5 SJP (modded), 14.5 SJS, Weber Q 100, TX Longhorn Camper grill TL 21
[URL="http://www.elcapoteranch.com"]www.elcapoteranch.com[/URL]
[URL="http://www.bbq-brethren.com/forum/group.php?groupid=39"]ZERO[/URL] Club Member (2)

Creator of:
"The Great Chicken Sammich Debacle of 2010"
Smokey Al Gold is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 07:06 AM   #6
Garyclaw
Babbling Farker

 
Garyclaw's Avatar
 
Join Date: 08-05-09
Location: NE OH-IO
Default

Awesome salad Bill!
__________________
Gary
____________________________________

Big BarBChef built in to the Outdoor Kitchen, Weber kettle, 1 UDS, Little Chief Electric, 2 Propane Fish Cookers/Turkey Fryers,
a swinging grate over my Fire pit, Big Pig Cooker, SJS, Big Easy Oil Less. Blackstone Pizza Oven

"Nice talkin' to ya"
Garyclaw is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 07:23 AM   #7
Big slick
is one Smokin' Farker
 
Big slick's Avatar
 
Join Date: 03-04-11
Location: Palatine, Il
Default

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.
__________________
22.5" WSM, 22.5" Weber Kettle, Kenmore 6 burner Gas Grill.....Where's The Beef?
Big slick is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 08:56 AM   #8
Bonewagon
Babbling Farker

 
Bonewagon's Avatar
 
Join Date: 06-12-09
Location: Ithaca, Michigan
Default

Nice Bill! I'm doing something similar as it seems we're in a similar position health-wise.
__________________
Jason

Big Steel Keg, WSM, OTG, PBC, Kamado Joe Jr., Carson Rodizio, and a Super Fast and Accurate Blue Splash-Proof Thermapen
Bonewagon is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 08:58 AM   #9
JD08
Full Fledged Farker
 
Join Date: 03-02-10
Location: SE FL
Default

So how long did you have them at 240? Did the outer "skin" become chewy?
JD08 is offline   Reply With Quote


Old 08-30-2011, 09:11 AM   #10
bigabyte
somebody shut me the fark up.
 
bigabyte's Avatar
 
Join Date: 05-10-06
Location: Overland Fark, KS
Default

Very nice!
__________________
Asshattatron Farkanaut, CGCFO
Chief Galactic Crockpot Foil Officer
Certified MOINK Baller & IMBAS Certified MOINK Ball Judge #0003 - Are you MOINK Certified?
Sole recipient of the Silverfinger and fingerlickin Awards!

Don't forget about the Throwdown Thingies!
The Secret Squirrel Society doesn't exist - Zero Club



Duh.
bigabyte is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 09:14 AM   #11
Jason TQ
somebody shut me the fark up.

 
Jason TQ's Avatar
 
Join Date: 01-10-11
Location: Lawrenceville, GA
Default

Those hooks are cool.
__________________
"D-Canoe" Club Power Member 2017
-Jason
SF 30x70
22.5 WSM & Weber 18.5 Kettle
Backwoods G2 Party & G2 Chubby
Big Green Egg XL
"Tenacious Q" Competition Team, Head Idiot
KCBS CBJ
Jason TQ is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 10:04 AM   #12
gtr
somebody shut me the fark up.

 
gtr's Avatar
 
Join Date: 10-16-10
Location: Culver City, CA
Default

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!
__________________
50" Klose BYC, Spitjack XB85, 22.5 WSM, Backwoods Chubby, UDS, WRK, 26" & 22.5" Weber Kettles, Jumbo Joe, WGA, WSJ/MUDS, Jumbo Old Smokey, a piece of expanded metal I throw over the fire pit sometimes, Stealthy Black & Vol Orange Thermapens
Displaced East Tennesseean
Proud recipient of a Tick
Former outlaw MOINK baller, now IMBAS Certified, but still lookin' over my shoulder.
"Relax, it's only BBQ." - Bigmista, 2013
SPFP
Avatar by my son!
WTFWGALD?
gtr is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 10:15 AM   #13
Phubar
somebody shut me the fark up.

 
Phubar's Avatar
 
Join Date: 04-24-09
Location: Utrecht,TheNetherPharkinglands
Default

Ain't nothing wrong with that meal Ausz!
__________________
-TG
-WGA (3)
-UDS (S,M,L)

All fueled by Ecobrasa Coco Briquettes

*Lowland Smokers Dutch BBQ Champion 2011 - 2012*
*Lowland Smokers Dutch BBQ Champion 2013 Low 'n Slow
*WGA Ambassador
Phubar is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 10:20 AM   #14
Shooter1
Full Fledged Farker
 
Shooter1's Avatar
 
Join Date: 10-19-10
Location: Lutz, Florida
Default

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.
__________________
18.5 WSM 18.5 Jack Daniels OTS Weber Genesis
Shooter1 is offline   Reply With Quote


Thanks from:--->
Old 08-30-2011, 10:29 AM   #15
NS Mike D
Full Fledged Farker
 
Join Date: 08-08-11
Location: Huntington, NY
Default

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.
__________________
Fast Eddy 120
WSM 22
WSM 18
La Caja China #2
Weber 22 Kettle
Brinkman Vertical Charcoal (out on loan)
Weber Q 200
Weber Summit Series Gasser
NS Mike D is offline   Reply With Quote


Thanks from:--->
Reply

Similar Threads
Thread Thread Starter Forum Replies Last Post
Smoked Boneless Skinless Chicken Breast Pa_BBQ Q-talk 10 08-23-2011 07:30 AM
Wanted: Rub for skinless chicken breast Chenernator Q-talk 18 08-15-2011 10:14 AM
Chicken Thighs - Boneless/Skinless with Pron redvert05 Q-talk 15 07-08-2011 06:13 AM
Boneless/Skinless Turkey Breast Loins pufferbelly Q-talk 2 02-21-2011 09:49 PM
Boneless/skinless breast ideas thillin Q-talk 18 03-01-2008 08:50 PM

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


Forum Custom Search: Enter your Search text below. GOOGLE will search ONLY the BBQ Brethren Forum.





All times are GMT -5. The time now is 12:23 AM.


Powered by vBulletin® Version 3.8.8
Copyright ©2000 - 2017, vBulletin Solutions, Inc.
2003 -2012 © BBQ-Brethren Inc. All rights reserved. All Content and Flaming Pig Logo are registered and protected under U.S and International Copyright and Trademarks. Content Within this Website Is Property of BBQ Brethren Inc. Reproduction or alteration is strictly prohibited.
no new posts