May 22, 2013

A lighter take on barbecue chicken

Baking the breasts in a flavorful, and not too sweet, sauce makes an easy, healthier dish.

By SARA MOULTON/The Associated Press

Barbecue chicken is one of my favorite summertime dishes. I like every part of it -- the tomato-based sauce (the spicier the better), the crispy skin, even the bones.

click image to enlarge

Panko bread crumbs add a satisfying crunch to the boneless, skinless breasts used in baked barbecue chicken.

The Associated Press

And taste aside, it's also relatively healthy, at least as compared to such sundry first cousins as grilled and/or smoked ribs, brisket or pulled pork. It's chicken, after all, and it wears that lean protein halo. Unfortunately, when it's prepared with its skin and bones, and slathered with a sugary sauce, barbecue chicken is very nearly as caloric as its brethren.

Know why chicken skin is so delicious? It's high in fat.

So I set myself the task of coming up with a recipe for a leaner version of barbecue chicken that somehow still boasted the most lovable aspects of the classic version -- a mouth-watering sauce and an element of crunch.

I started by enlisting the usual lean poultry suspect, the boneless, skinless chicken breast. The one problem with this virtuous ingredient is that it's tough to cook just right. Undercook it and you risk getting sick. Overcook it and you're faced with a slab of protein as dry and tough as cardboard.

And then, as I discovered while developing this recipe, there's another problem -- chicken breasts come in all different sizes and thicknesses. Generally, if it's labeled "cutlet," it's fairly thin. If it's labeled "chicken breast," it's rather thick.

But there's a range of thickness within these categories, too. I tried both and opted for the latter because the thicker breasts were simply harder to overcook.

The breasts also are covered for two-thirds of the cooking time, which helps keep them moist, further ensuring perfectly cooked barbecue.

By the way, the internal temperature of the cooked breasts should be 165 F. And be sure when you take the temperature to insert the thermometer sideways into the center, and not straight down from the top. That way you'll get a more accurate reading.

Also, don't forget to let the chicken rest for a few minutes after you pull it out of the oven. It's another way to maximize the juiciness.

For the sauce, I wanted to conjure up something with big flavor that wasn't too sweet and somehow didn't require hours of simmering on top of the stove.

I started with the usual ketchup base, balanced off the sugar with vinegar and Dijon mustard, then spiked it with a secret weapon -- adobo sauce from canned chipotles in adobo. Chipotles are smoked jalapenos; they are hot and smoky, as is the adobo sauce they swim in. You also could use an actual chipotle, finely minced, but I found that a tad too fiery for this small amount of sauce.

By the way, if you open a whole can of chilies to make this sauce, you can freeze what you don't use by putting a chili with a little sauce into each cube of an ice tray. Caution: after this baptism by fire, this particular tray will be usable only for freezing other spicy or tomato-based preparations.

Finally, I needed to add some crunch to the recipe to replicate the missing skin and bones. Panko bread crumbs did the trick. One of my favorite ingredients these days, these fantastically crispy Japanese bread crumbs are available at most grocers (check the international aisle if you don't see them in with the regular bread crumbs).

(Continued on page 2)

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