Here's a great BBQ recipe that will feed a family or group of friends, while keeping you solidly on track towards your fitness goals. Low calorie and low carb - pick sides and the salad items that work for you (avoid too much onion or parsley if counting carbs - and in those cases, a little goes a long way) - but the Blend Bros Piri Piri marinated chicken and the Lo-Dough have got your back all the way.
Low calorie BBQ ideas like never before
Of course - you can cook smaller individual pieces of chicken if you like and they don't have to be BBQ'd - make the recipe work for you and your needs.
- To make a whole chicken suitable for BBQ cooking, you will need to spatchcock it - a term that basically means to remove its backbone. It's easy to do - just flip the chicken over onto its breast so you are looking at it upside down from how it is normally presented. Using a sharp pair of kitchen scissors (or carefully with a sharp knife), cut two incisions either side of the parson's nose and down the length of the chicken and take out the whole backbone as one piece. Then turn the chicken back over and push on the breasts to completely flatten the chicken into relatively even thickness. Apply your marinade and leave for up to 24 hours.
Finally, you need to create a cooler spot on your BBQ - ie, create an area where the coals have largely (but not entirely) been pushed to one side - and use your BBQ lid if you have one. This will slow down the cooking, so you don't carbonise your carefully prepared bird! Either way - keep an eye on it and continue to turn regularly, as well as basting with the marinade. Alternatively, cook for 35-40 minutes in an oven and just finish on the grill.
High fibre | fat free | low-carb | gluten free | dairy free | high protein | paleo | vegetarian | sugar free
- 4 pieces of
- 1 whole chicken, spatchcocked (skin removed after cooking if slimming)
- 60ml of Blend Bros Piri Piri sauce
- 10g of paprika
- 1 clove of garlic, chopped
- Half a red chilli, chopped (optional)
- A few sprays of spray oil
What you'll need
This diet-friendly recipe is possible with:
- Mix the sauce, spice and garlic/red chilli in a bowl and marinate the chicken for up to 24 hours in a fridge.
- Fire up your BBQ (see description above) or preheat your oven to 250°C/475F/Gas 9.
- Cooked the chicken for approx 45 minutes - ensure heated through throughly and that the juices of the chicken are running clear from the thickest part of the meat. Take out to rest for 10 mins before serving.
While the chicken rests, brown off your
Lo-Dough, very quickly in a pan or on your BBQ using a little spray oil on the surface of the Lo-Dough.
- Serve with any sides/salad of your choice. If possible, enjoy in the sun!
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