BBQ “Fried” Chicken- 249 calories

I can already hear the question in your voice “can it be done?” yes it can and it’s amazing! We do a lot of barbecuing around here and I am always looking for a new rub, marinade of veggie to toss on the grill. A few months ago I saw a recipe in a Food Network Magazine for BBQ Fried Chicken thighs, so I re-created it here with more spices in the bread crumbs and a combo of Greek yogurt and Almond milk (both naturally boost metabolism) instead of mayonnaise to marinate in and I opted for chicken breasts instead of thighs. The result, amazing BBQ Fried Chicken!

Try it! You will never look at your BBQ the same way again!

Serves 4-

For the marinade:

2 large Chicken Breasts

1/2 cup Greek Yogurt

2 tbsp Almond Milk- if you don’t have it in the house use regular milk

1/2 tbsp Chilli Powder

1/4 tsp Cayenne

For the bread crumbs:

1 cup Panko Bread Crumbs

2 tbsp Dried Oregano

1 tsp Garlic Powder

1/2 tsp Chilli Powder

1 tsp Salt

1/4 tsp Pepper

For the BBQ:

1 tbsp Olive Oil

You want to marinate the chicken as much in advance as you can, only have 2 hours OK have overnight, even better. In a Ziploc bag add the Greek yogurt, almond milk, chilli and cayenne squish and shake together, set aside. Wash chicken in cold water and pat dry with paper towels, place on a cutting board, cut each chicken breast in half. The halves don’t need to look the same just make sure each half is about the same density so they all cook together. Now drop the 4 chicken breast pieces into the bag of marinade and squish and shake together until the chicken is coated, place in the fridge for 2 hours minimum, overnight is even better.

Time to make the breadcrumbs, if you are preparing all this the night before or the morning before put all the breadcrumbs in a bag and set aside, this way it is ready when you get home from work. If not then assemble the breadcrumb mixture in a pie pan or a shallow bowl, just mix the Panko and all the spices together. Remove each chicken piece individually from the bag shaking off any excess marinade and move to the breadcrumbs, roll in the breadcrumb mixture until all covered hold over pie pan to shake off any excess then move to a plate and move on to the next until you are all done.

Heat your grill to medium low, lightly brush the grill with olive oil , grill the chicken 20-25 minutes turning only once until golden and done. Move to table full of hungry people and dig in :)

Serve with my Veggie and Bean Salad, no cooking necessary! And someĀ Cooling Peach Mint Water, the mint and water act as a natural Air Conditioner! Now you have the perfect meal for a warm summer night and all under 400 calories.

Each Chicken Piece Has:

Calories: 249

Fat: 5

Fiber: .5

Protein: 32

Carbs: 16

8 thoughts on “BBQ “Fried” Chicken- 249 calories

  1. this looks delicious! i’m so excited about all of the wonderful recipes i’m finding on your site… quick question though, i noticed a lot of them call for almond milk… could you use coconut milk instead? we have severe nut allergies in our house!

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