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(music) Today we're in the backyard cooking up a healthy
barbeque. Did you know a 10 ounce (inaud) like this has 725 calories and 57 grams of
total fat and worse still it packs in 22 grams of the really unhealthy saturated fat. Now
a chicken breast slathered in barbeque sauce has 327 calories. Not so great, but that doesn't
mean you can't have steaks and chicken at your barbeque. We've got Chris Lehee of New
York City's BLT Prime Restaurant here to give us some dips on how to serve up versions that
are low in fat and calories but still high in flavor. Thanks so much for coming Chris?
Thanks for having me, how are you today? Great so what do you suggest we do?
What I like to do is either make a rub or make a marinade. We're going to make a porcini
chili rub for our steaks. You know the mushroom flavor going with the steak will be just a
winner and what we also are going to make is a chimichurri sauce that we're going to
use to marinate our chickens in. So what we have here for our porcini rub is we have some
dried porcini mushrooms, good put it in the bowl. We're going to take a little bit of
salt, not too much. We have a little bit of chili powder. We have a little bit of ground
coriander seeds. We have some ground mustard, a little bit of paprika. I little bit of grandulated
garlic as well as some cracked black pepper. Wow that is very healthy. I don't think
there's any fat in that entire thing. None whatsoever. What we'll want to do is
take our meat and just kind of pack it in there. So what we're doing is really getting
the flavor of the spice rub all around it. I see.
And we'll put it right on the grill. Well let's move on to our marinate. So what
do we have going on here? Well what we're going to do is we're going
to make a South American classic, it's called chimichurri. We have a little bit of red onions.
We have some chopped cilantro, some chopped parsley, some crushed red chili flakes and
then a little bit of chopped garlic. So the important thing with this recipe is that we
want to put the oil and the vinegar in last. So we'll put in the vinegar, okay the vinegar
adds the bite. So now we're just going to add the olive oil into it until it becomes
moistened. Really I mean when you think about maybe a
table spoon total of oil with a pound of chicken, it's very, very little per serving.
Now with any marinates especially this one, you would like to keep the protein, whichever
it is inside of the marinade for about 25, 30 minutes.
Okay. So we'll just go ahead and we'll just take
them and just put them right here on the grill. So while that's cooking, let's take a look
at the chicken that we used today. So you'll see here on the right we have chicken with
the skin. You want to make sure you trim that really, really well and only are using the
skinless chicken breast. That's going to save you at least 100 calories at ten grams of
fat per breast of chicken. Other ways you can look at changing the fat content of what
you're adding is in the marinade that you're using. So you can see when you make your marinates
at home, you are using ingredients in your own chicken and you're controlling the fat
and the calorie content of what you're making. So you find in a lot of the store-bought marinates
is that there's a lot of oil and calories in them. So you want to make sure that you're
choosing low-fat, store-bought marinates. You want to go in that direction and you want
to make sure that you're really watching the portion sizes.
Alright so it seems that our chickens are about finished. Man they look good.
They do look delicious. It's very important that whenever you use
a marinade you always disregard the marinade that you use for the raw product. So what
we've done is I've taken some of the marinade and reserved in on the side. So that way at
the end of it, we can spoon some of this beautiful marinate onto our chicken. So our meat now
has rested for a few moments. So we're just go ahead and give it a slice. It's the best
part of our cooking. Well worth the wait, oh that's delicious.
So you see, chicken and steak can be healthy options for a weekend barbeque if you're making
the right choices. Remember that ten ounce rub, it had 725 calories and 57 grams of fat.
But by going with our recipe and sticking with a four ounce portion, we have just eight
grams of fat and only one gram of saturated fat and that saucy chicken that was clocking
in at 327 calories, using our marinate and removing the skin, it's only 225 now. So eat
up and enjoy a healthy barbeque, thanks for being with us. Thanks Chris.
Thank you. (music)