Rosemary Tuscan Chicken
Marinading meat prior to BBQ’s reduces the exposure to polycyclic aromatic hydrocarbons (PAHs) that can cause DNA damage and promote cancer, by up to 90% according to studies conducted on various marinades. This is due to the antioxidants in the marinade ingredients, i.e mustard (isothiocyanate) garlic (allicin), lemon (D-limonene, Vitamin C) and rosemary (diterpenes, carnosol, carnosic acid.
Serves 4-6 people
3 cloves garlic minced
1 tblspn fresh rosemary chopped
3 tblspns dijon mustard
1 x zest (finely grated rind) of lemon
1 lemons juiced
Celtic or himalayan salt and fresh cracked pepper to taste
1.6 kg chicken cut down the breast bone and flattened
Combine all the ingredients (except chicken) together in a bowl and mix well
Stab chicken all over with a fork
Spread marinade over chicken and allow to marinate for at least an hour or overnight in the fridge
Heat barbecue grill hot plate
Place on grill and cook at medium heat skin side down and then turn over after approximately 15 minutes
Turn over and continue to cook until cooked through 20-30 mins (cut into joint of thigh and leg and when there is no pink colouring it will be cooked.
Whilst chicken is cooking bbq some eggplant and capsicum and toss through with a fresh green leaf salad.
Dress with extra virgin olive oil & lemon juice dressing (2:1 ratio) with chopped fresh oregano.
Needing more starchy carbs? Add in some sweet potato mash or steam some kipfler potatoes with skin on to add more fibre.