• Healthy BBQ Chicken and Sweet Potato Fries

Savory Grilled Chicken

The summer barbeque season is finally here and many Americans are turning to chicken recipes over the traditional glutinous feasts because it is a wonderful source for lean protein that does not contain high fat or saturated fat levels. There are many myths associated with chicken recipes and it centers on the debate, which is better for you – White meat vs. Dark meat.

Even though white meat chicken is leaner, is higher in protein and contains significantly less calories and fat, skinless dark meat chicken can be substituted in this recipe. Drumstick, wing and thigh lovers can still enjoy without worry because dark meat chicken has many benefits too. Yes, it does contain more than twice the amount of fat than light meat chicken but it possesses zinc, iron, riboflavin, thiamine, vitamins B6 and B12, and amino acids.

Barbeque chicken recipes are a great choice, yet there are simple ways to make this meal even healthier… without compromising on taste.  First off, put down the oil and batter and head straight for the barbecue.

*BBQ sauces are high in calories – on average about 480 calories per cup – but most of it will either drip or burn off on the grill. It is ok to brush on a few layers while grilling; in the end it will only equate to a couple of tablespoons of sauce.

Here is an easy chicken recipe for the grill.


  • 1 chicken breast butterflied and cut into two pieces
  • 1 cup of BBQ sauce
  • 1 large sweet potato
  • 2 tablespoons of Coconut Oil
  • 1 teaspoon of Himalayan Pink Salt
  • 1 pinch of black pepper

* Makes 2 servings

6 oz. BBQ Chicken 188 calories
1 cup Sweet Potato 144 calories
Total Calories: 332 calories


Start off with one chicken breast. With a sharp knife, remove the skin and pockets of fat.  Slice the breast into two equal pieces using a butterfly-cut technique.

Raw chicken breast

In a large mixing bowl, add 1 cup of your favorite BBQ sauce, cover and refrigerate to marinate.

BBQ Sauce

In a separate bowl, cut a sweet potato into sticks, season with 2 tablespoons of coconut oil (yes, it is good for you), a dash of pink salt and black pepper.  You can also add a pinch of Cayenne pepper. Mix it up and let sit.

Sweet Potato Fries

Next, fire up the grill and get the heat up to 425 degrees. Since the sweet potatoes will take 35 -45 minutes to cook, far longer than the chicken, place them on double-folded aluminum foil far above the coals or flame and close the lid. Turn them after 15 minutes.

Chicken Breast and Sweet Potato Fries on the Grill

After 30 minutes, place the chicken over the hot coals. After 5 minutes, gently place the sweet potato sticks over the coals to crisp them up. Watch them carefully because they will char quickly. After another few minutes, depending on grill temperature, remove the barbeque chicken and sweet potatoes, and serve with a green leafy salad.


Healthy Barbeque Chicken

Healthy Barbeque Chicken

Source: Diet Blog

Chicken                     Calories         Protein          Total Fat        Sat. Fat                      

Dark Meat

(1 cup)                              249                32.9 grams       12.3 grams       3.4 grams

White Meat

(1 cup)                              214                    38 grams         5.7 grams        1.5 grams


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