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Low Fat Mint-Rubbed Chicken with Lemon-Raisin Vinaigrette
Low Fat Mint-Rubbed Chicken With Lemon-Raisin Vinaigrette
Ingredients
***CHICKEN***
1 cup fresh mint leaves, coarsely chopped
5 cloves garlic, minced
1 teaspoon ground cardamom, up to 2
1 teaspoon kosher salt, plus more to taste
1 teaspoon freshly ground black pepper, plus more to taste
1 whole chicken, 3 1/2 pounds
1 teaspoon olive oil
***LEMON-RAISIN VINAIGRETTE***
1/3 cup fresh lemon juice
2 tablespoons extra-virgin olive oil
1/3 cup raisins
salt & freshly ground black pepper, to taste
Method
:TO MAKE CHICKEN: 1.
Prepare a grill for indirect cooking.
In a small bowl, combine mint, garlic, cardamom, 1 teaspoon salt and 1 teaspoon pepper.
Remove giblets from chicken and trim excess skin.
Carefully run your fingers under the skin over the breast and legs to create 4 pockets.
Rub half of the mint mixture inside the pockets.
Spoon the rest into the cavity.
Tie legs together with string and tuck wing tips under back.
Rub oil over outside of chicken and season with salt and pepper.
Place chicken on unheated section of grill.
Cover and grill, rotating chicken every half hour, until an instant-read thermometer inserted in the thickest part of the thigh (away from the bone) registers 180°F, about 1 1/2 to 2 hours.
If using charcoal, check coals every 20 minutes or so, adding more fuel as necessary to keep the fire going.
:TO MAKE VINAIGRETTE & SERVE: 1.
Meanwhile, in a small bowl, whisk lemon juice and oil.
Add raisins and set aside for at least 30 minutes.
Season with salt and pepper.
When chicken is done, transfer to a cutting board, tent with aluminum foil and let rest for 10 minutes.
Remove skin and carve.
Serve, passing vinaigrette separately.
Makes 4 servings.
Calories per 4-ounce serving; 35 grams protein; 14 grams fat (3 grams saturated fat); 15 grams carbohydrate; 635 mg sodium; 99 mg cholesterol; 1 gram fiber
