January 23rd

theresa albert - my friend in food


Best Barbecued Chicken

bbq chicken

The trouble with barbecuing chicken is that by the time it is cooked through to a safe temperature, the meat can be dry and stringy. The direct and hot external heat of a barbecue doesn’t penetrate the meat evenly. A quick and easy fix is to partially cook it in the microwave and discard any juices. This step will cook the chicken halfway while retaining its moisture. A quick drizzle of marinade and an immediate visit to the grill will ensure your healthiest, tastiest helping.

But there is no need to let your chicken be naked! Thin barbecue sauce with a little water and brush it on just for the last two minutes. This will prevent charring, reduce the salt and sugar you are adding, and yet give you that special smell of summer joy. (Here is a story of summer chicken, if you have the time…)

Preparation time: 15 minutes                                                  Servings: 4

8                     skinless chicken thighs

1 tsp                grapeseed oil

4 tbsp             cider vinegar

1 tsp               paprika

2 tsp                dried oregano

1 tsp                ground cumin

pinch              cayenne

4 tbsp              bottled barbecue sauce

2 tbsp              water

Arrange chicken in a single layer in a round microwaveable dish or large plate.  Microwave chicken on high for 7-10 minutes or until chicken starts to cook. Mix together oil, vinegar, paprika, oregano, cumin and cayenne in a large bowl.  Preheat grill to medium high.  Drain juice from chicken and dip each piece in the vinegar mixture (do not store chicken at this stage, it must be cooked through) Immediately place chicken on greased grill, close lid and cook for 10-20 minutes until no longer pink and the internal temperature is 165 F.  Turn once or twice.

Thin barbecue sauce with water  and brush on for the last 2 minutes.


Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


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