Island BBQ Chicken

I’ve been on a BBQ kick lately – trying to meet my #protein #macros. What this really means is that John is tasked with BBQ’g the meat I’ve marinated in advance (and sometimes veggies, but in this case fruit!) while I take care of the other sides and such (mostly).

We are really loving this Island BBQ Chicken. I usually serve it over Thai Jasmine rice for the boys and covered lightly with a sauce made from the reserved marinade, but sometimes I choose to have mine bare… except for the grilled pineapple chunks and green onion garnish.

Yum. Yum. In all the ways and variations!

TIPS: Add crushed red pepper or Sriracha for heat.

Island BBQ Chicken Recipe

Ingredients

• 2 lbs thin-cut boneless, skinless chicken breasts, trimmed
• 1 cup BBQ sauce
• 1 (20 oz) can pineapple chunks in juice (juice reserved)
• 1/4 cup low sodium soy sauce
• 2 tsp sesame oil
• 2 tsp minced garlic
• 1/2 tsp ground dried ginger
• 2 Tbsp extra virgin olive oil (EVOO)
• 4 green onions, thinly sliced (both white and green parts – just ends trimmed off)
• 3 cups cooked rice
• 1 Tbsp cornstarch
• 2 Tbsp water

BBQ & Stovetop Directions

1. In a medium bowl, whisk together 1 cup BBQ sauce, reserved pineapple juice, 1/4 cup low sodium soy sauce, 2 tsp sesame oil, 2 tsp minced garlic, and 1/2 tsp ground dried ginger. 
2. Reserve 1/3 cup of marinade for pineapple later.
3. Place trimmed 2 lbs thin-cut boneless, skinless chicken breasts in a Ziplock gallon-size bag. 
4. Pour chicken marinade portion over chicken, turning to coat. 
5. Seal the bag and marinate in the refrigerator for at least 30 mins (or up to 4 hrs).
6. Place pineapple chunks in a Ziplock quart-size bag.
7. Pour pineapple marinade portion over pineapple, turning to coat.
8. Seal the bag and marinate in the refrigerator for at least 30 mins (or up to 2 hrs).
9. Preheat BBQ grill to medium-high heat.
10. Brush grates with 2 Tbsp EVOO to prevent sticking.
11. Skewer marinated pineapple chunks, reserving their marinade for later.
12. Place marinated chicken on the grill, allowing excess marinade to drip off into the bag – set remaining marinade aside.
13. Grill chicken for about 5 – 6 mins per side, until cooked through (when internal temp reaches 165° F).
14. While chicken grills, grill skewered pineapple chunks for about 2 mins per side, until caramelizing.
15. Remove chicken and pineapple from the grill and allow to rest. We just put them on a couple of plates and bring inside while we work on the sauce.
16. Transfer all remaining marinade to a small pot on stovetop and bring to a boil. 
17. While awaiting the boiling process, make slurry by whisking together 2 Tbsp cold water and 1 Tbsp cornstarch in a small bowl.
18. Once marinade is boiling, reduce heat to low, pour in slurry, and simmer – whisking frequently – until sauce is at your desired consistency.
19. For each serving, plate 1/2 cup Thai Jasmine rice, top with 5.3 oz grilled chicken – as breast or sliced (slice chicken breasts into desired lengths), drizzle with 1/6 of sauce, then garnish with 1/6 of pineapple and 1/6 of green onions.

Instant Pot Directions

1. In a medium bowl, whisk together 1 cup BBQ sauce, reserved pineapple juice, 1/4 cup low sodium soy sauce, 2 tsp sesame oil, 2 tsp minced garlic, and 1/2 tsp ground dried ginger. 
2. Reserve 1/3 cup of marinade for pineapple later.
3. Place trimmed 2 lbs thin-cut boneless, skinless chicken breasts in a Ziplock gallon-size bag. 
4. Pour chicken marinade portion over chicken, turning to coat. 
5. Seal the bag and marinate in the refrigerator for at least 30 mins (or up to 4 hrs).
6. Place pineapple chunks in a Ziplock quart-size bag.
7. Pour pineapple marinade portion over pineapple, turning to coat.
8. Seal the bag and marinate in the refrigerator for at least 30 mins (or up to 2 hrs).
9. Set Instant Pot to Sauté – NORMAL.
10. Add 2 Tbsp EVOO.
11. Remove chicken from marinade (don’t dump marinade – you will need it soon!) and sear in IP 2 mins per side then select CANCEL.
12. Pour bagged marinade over seared chicken.
13. Pour marinated pineapple chunks (and their marinade) over the chicken.
14. SEAL and select PRESSURE COOK (or MANUAL) for 10 mins.
15. When cooking cycle completes, select CANCEL and allow a natural release (NR) for 5 mins, then do a quick release (QR). 
16. Remove chicken and set aside to rest on a plate.
17. Select Sauté – NORMAL.
18. In a small bowl, whisk together slurry of 1 Tbsp cornstarch and 2 Tbsp water.
19. Stir slurry into sauce in IP and simmer at least 5 mins – until sauce is desired thickness.
20. For each serving, plate 1/2 cup Thai Jasmine rice; top with 5.3 oz grilled chicken – as breast, sliced (slice chicken breasts into desired lengths), or shredded (we put back in sauce for a bit if shredding); drizzle with 1/2 cup pineapple sauce; then garnish with 1/6 of sliced green onions.

NUTRITION FACTS
Servings	6
Amount Per Serving	5.3 oz cooked chicken + 1/2 cup cooked rice + 1/2 cup sauce
Calories	465
		% Daily Value*
Total Fat	12g	15%
Saturated Fat	2.5g	13%
Cholesterol	75mg	25%
Sodium	760mg	33%
Total Carbohydrate	38g	14%
Dietary Fiber	2g	7%
Total Sugars	15g
Added Sugars	13g
Protein	27g
Vitamin D	0mcg	0%
Calcium	15mg	1%
Iron	1.2mg	7%
Potassium	226mg	7%
* The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

#LowFat #BBQ