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How to Make Perfect Happy Diabetic Barbecue Chicken

IT’S SUMMER TIME! 

Happy Diabetic Barbecue Chicken

-CHEF TESTED-

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First think low and slow followed by fast and hot; that’s the secret to achieve my “made with LOVE” FLAVOR results.

Their are three basic steps to success. ARE YOU READY???

First step- The Happy dust rub

Second step- Cooking on half the grill hot and half of it cooler. Gas or charcoal.

Third step- The final super hot sear and add the sauce. AKA the Caramelization of LOVE!

As the chicken cooks on a relatively cooler part of the grill covered in a pungent rub of spices (Happy Dust)–essentially slow-roasting in its smoky, spicy juices–the skin gradually crisps into a mouthwatering crustiness and the juices inside the chicken baste while it cooks.

Then, and only then, you start to “MOP” the barbecue sauce, when the chicken is essentially finished cooking. Then it gets painted on the chicken liberally and constantly over a hotter part of the grill, allowing it to caramelize and turn syrupy just the right amount. Then you devour it like crazy.

Happy Dust…of LOVE!

Now it’s time for the big guns my “happy dust”. this is a recipe I adapted from my friend and fellow chef Andrew E Wildermuth. 

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Chef Andy and The Happy Diabetic

It is a blend of mustard powder, paprika, granulated garlic, Cajan spices and other goodness, it’s great enough to mix up and keep around for rubbing on just about anything, including sauteed vegetables. I recently rubbed it on fresh salmon and it was amazing!

Happy Dust

Yield: Makes about 1 cup 

What’s in it!

1/4 cup paprika

2 tablespoons salt

1/4 cup sugar

2 tablespoons onion powder

2 tablespoons fresh ground black pepper

1 tablespoon cajon seasoning

1/4 cup granulated garlic

Let’s put it together!

Mix the Happy dust ingredients together and sprinkle it pretty liberally all over the chicken. Store in an airtight container. Spread evenly on the raw chicken that have been patted dry and let sit in the refrigerator for a couple hours until the rub appears moist.

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HAPPY DUSTED

Happy Sauce

While there are great pre made sauces in isle 4,  it’s easy enough to make your own. just take ketchup and start doctoring it up. Homemade sauce can make all the difference and for barbecue chicken, ketchup-based is probably the way to go. Some go to ingredents include  molasses, soy sauce, brown sugar, and mustard.  I adapted  this recipe adapted from Steven Raichlen the global grilling authority.   You might have read Steven’s award-winning, best-selling books (like The Barbecue! Bible and How to Grill)

 

Happy Sauce

What’s in it?

2 cups ketchup

1/4 cup cider vinegar

1/4 cup Worcestershire sauce

1/4 cup firmly packed brown sugar

2 T Splenda or Stevia

2 tablespoons molasses

2 tablespoons prepared yellow mustard

1 tablespoon magic dust (recipe above)

1/2 teaspoon black pepper

Hot sauce (such as Tabasco) to taste

Let’s Put it Together 

Combine all the ingredients into a small saucepan and bringing them to a boil. Turn to a gentile simmer so that it just bubbles a tiny bit, stirring every so often , until it’s dark and thickened, 10-15 minutes.

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Now, The Chicken.

LOW AND SLOW,  LOW AND SLOW, LOW AND SLOW

Then

 fast and hot, fast and hot, fast and hot

I use a gas grill, but you could also do the charcoal method by moving the coals to one side of the grates. The chicken is then cooked on the cooler side. Cover the grill to build up some heat and cook until the chicken starts to turn golden and brown, 25-30 minutes

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Once the chicken is golden and looking close to done (a thermometer should read about 150 degrees; by the end the chicken should be up to 165 plus), move the chicken nearer to the hot flames of the grill and start brushing sauce on the pieces, turning often to completely cover them with sauce.

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This is a pretty important process, so stay on top of this set,  brushing, turning, and moving the pieces all over to get them equally cooked and sauced. Try to cook the skin-side down as much as possible. Just as the sauce starts to turn syrupy and caramelized, the skin should be crisping up nicely.

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Once the internal temperature is 165 degrees fahrenheit or hotter and outside is all dark and crisp (some black is okay, but I try to keep it to a minimum), remove the chicken to a platter and let it rest for at least 5 minutes. Resting will allow the juices to  stay in the chicken, ok lets eat!!

 

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 Wilma’s Old Fashioned Baked Beans

My go to side dish!

What’s in it?

1 med. onion, chopped

1/2 med. green pepper, chopped

1 T. olive oil

1 T. chopped garlic

1 lb. ground pork

1 c. barbecue sauce

1 t. Liquid Smoke

1/3 c. brown sugar or Splenda

1/2 c. water

1 -28 oz. can baked beans (drained)

1-15 oz. can butter beans (drained)

1-15 oz. can black beans (drained)

1-15 oz. can kidney beans (drained)

Let’s Put it Together!

Saute’ the onion, green pepper, ground pork and garlic in the olive oil. Drain. Salt and pepper to taste. Mix barbecue sauce, Liquid Smoke, sugar and water to make a sauce. Add to the cooked meat mixture. Remove from heat. Stir in drained beans just until until mixed through. Pour into a baking dish and cover. Bake 1 hour at 350*.

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Unbaked

 

 

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