Butterflied Grilled Chicken with a Chile-Lime Rub - 4g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - March/April 2010
A quick and efficient way to cook a whole bird on the grill is to
butterfly it. This method is so popular, especially in Southern
California, that large chains have thrived selling chile-rubbed
butterflied chicken to happy patrons. When cooking a whole chicken
on the grill, try searing the chicken first over direct heat then
finish cooking over indirect heat (as instructed in this recipe).
That way you avoid the all too common problem when grilling—chicken
burned on the outside and raw in the center. For best flavor, let
the chicken marinate in the rub overnight in the refrigerator.
Serve with lime wedges and fresh salsa.
Nutrition Profile - -
Diabetes appropriate | Healthy weight | Heart healthy | Low calorie |
Low carbohydrate | Low saturated fat | Low sodium | Gluten free
Active Time: 30 minutes
Total Time: 1 hour 25 minutes (plus 12-24 hours marinating time)
Servings: 6
3 Tbsp chile powder, preferably New Mexico chile OR Hungarian paprika
2 Tbsp extra-virgin olive oil
2 tsp freshly grated lime zest
3 Tbsp lime juice
1 Tbsp minced garlic
1 tsp ground coriander
1 tsp ground cumin
1 tsp dried oregano, preferably Mexican
1 1/2 tsp kosher salt
1 tsp freshly ground pepper
Pinch of ground cinnamon
1 3 1/2 to 4-lb chicken
Combine chile powder (or paprika) and oil in a small bowl with lime
zest and juice, garlic, coriander, cumin, oregano, salt, pepper and
cinnamon to form a wet paste.
Using kitchen shears, cut the chicken down one side of the backbone,
through the ribs. Make an identical cut on the opposite side to remove
the backbone completely; discard (or reserve it for stock). Place the
chicken cut-side down and flatten with the heel of your hand. Generously
smear the spice rub under and over the skin and on the interior of the
bird. Place in a nonreactive baking dish (see Tip). Cover with plastic
wrap and refrigerate overnight or up to 24 hours.
Preheat half the grill to medium-high (or build a medium-high heat fire
on one side of a charcoal grill); leave the other half unheated. Have a
squirt bottle of water ready by the grill.
Leave all the spice rub on the chicken. Place the chicken skin-side down
over the heat and grill until the skin begins to color and char marks
form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.)
Flip over and grill 5 minutes more. Move the chicken to the unheated
side. Close the lid and cook, making sure the chicken is flat against
the grate, until an instant-read thermometer inserted into the thickest
part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.
Kitchen Tip:
A nonreactive bowl or pan—stainless-steel, enamel-coated or glass—is
necessary when cooking with acidic foods, such as lemon, to prevent
the food from reacting with the pan. Reactive pans, such as aluminum
and cast-iron, can impart an off color and/or off flavor.
Nutrition per Serving (without skin):
214 Calories, 9g Fat, 2g Sat, 5g Mono, 88mg Cholesterol, 28g Protein,
4g Carbs, 2g Fiber, 0g Added Sugars, 422mg Sodium, 417mg Potassium
Nutrition Bonus: Vitamin A (25% daily value)
Carbohydrate Servings: 0
Exchanges: 4 lean meat, 1 fat
