xmlns:fb='http://www.facebook.com/2008/fbml' Ria's Healthy Grilled Chicken Legs

Sunday, July 29, 2012

Ria's Healthy Grilled Chicken Legs



Several weeks ago my train wasn’t working so my husband volunteered to drop me downtown Brooklyn to another train station. As a result, I had the opportunity to chat with his coworker, Cyrus, whom he usually picks up on his way to work. I knew Cyrus was an intern from Spain with roots also from Persia, so as soon as he entered the car I was more than eager to interrogate..sorry..talk to him…He shared his recipe for his favorite, simple grilled chicken. The ingredients were only onion, lemon juice, salt and pepper.  He said he serves it with saffron rice (a mixture of saffron and melted butter incorporated into rice) and grilled tomatoes. I made a mental note to try his recipes.


A week or two after that, I was sititng on my usual bench, in the middle of a cemetery in a church yard, downtown Manhattan, eating my lunch and relaxing. Guy sitting next to me starts a conversation. In the ten minutes we spoke, I found out that he owns a food truck situated in the vicinity of Wall Street, owned a restaurant prior to 9/11, bought another restaurant in Long island, which he later sold at a loss due to the economy......and he gave me several recipes. [I am in the wrong business, I should be interviewing people for a living.] To make Afghani grilled chicken or beef, which he sells from his food cart, he uses only vinegar, garlic, onion, salt and pepper. That’s it? I asked confused.


Both recipes were so similar and simple (what a coincidence), I was motivated to get into the kitchen to test those simple flavors together, with a few minor alterations.

I used fresh lemon juice instead of vinegar....and added parsley to my recipe because it’s growing in abundance in a flower pot in my backyard...and because I can’t cook anything without using fresh herbs. As the song goes, if you don’t know me by now, you'll never, ever know me….


This recipe also works perfectly with the new diet I am on. Super delicious and healthy. With simple recipes like this you don't and won't gain weight over the summer....

[p.s. If you are one of those Trinis who love bbq sauce on everything grilled, go right ahead and make yourself happy......but it won't be as healthy...just saying...]

Ria's Grilled Chicken Legs...with lemon juice, garlic and parsley...
Serves 4-5

10 chicken legs (small or medium, about 2-3 pounds)
1 bunch parsley (about one cup when roughly chopped)
6 cloves garlic
½ large onion (about ½ cup)
3 tablespoons lemon juice
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil

In a food processor or chopper, mince parsley, garlic, onion. 


If you are in love with your superman or woman, make him/her a "green" heart to profess your undying love...as I said, this recipe is heart healthy....in many ways..


Remove excess skin and fat from chicken. Wash with the juice of one lemon and water. Rinse and pat dry or drain well.

Season chicken with minced seasoning, lemon juice, salt and freshly ground black pepper and coat with olive oil. Marinate several hours or overnight in a resealable bag...


Place legs on a pre-heated (and oiled) grill over medium heat. After a few minutes, check, flip and rotate legs if they are dark brown. Move and rotate the chicken from hot spots and cold spots as required. Keep the lid covered, but check regularly--every 4 minutes. Chicken will be done after about 20-30 minutes, depending on the size of your legs (think chicken) and the efficiency of your grill....

I like basting the chicken with the leftover marinade during the first 15 minutes of cooking to keep the chicken moist...

Chicken is done when it's nice and firm when squeezed, brown, crispy and juices run clear.

Alternatively, you may grill over coals, pan sear and steam, or broil chicken in the oven(or roast @ 425 degrees for about 30 minutes, turning chicken halfway when brown)...


So yummy...and juicy...

Don't these legs scream, "Bite me!"??? Well, they do...to me...


......and so another recipe was born.....
btw....I have lost about three pounds since my last post.....eating lots of this chicken...and other uncomplicated, healthy meals...

[I am very familiar with the Weight Watchers Points Plus system, so if anyone ever needs the points (or tips) for any of my recipes, please send me an email....]

Simple is best,
Ria





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