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Cooking Healthy: Get flavorful chicken without fatty skin

AP Photo

A sweet-and-savory glaze on this barbecued chicken is made with mango chutney, which adds spicy, vinegary notes to the smooth and salty peanut butter.

By Jim Romanoff

THE ASSOCIATED PRESS

Published: June 3, 2009

Browned and crispy skin gives chicken mouthwatering flavor and, unfortunately, anywhere between 50 percent and 75 percent of its fat. That's why most health-conscious cooks remove the skin and trim any visible fat before cooking.

You can leave the skin on during cooking, then remove it before eating. That way doesn't add fat to the meat and helps produce chicken that is more moist and tender. But any sauces or seasonings you rub or drizzle onto the chicken before or during cooking will get tossed along with the skin.

An alternative is to remove the skin before cooking, and then baste the chicken with a glaze during cooking.

This peanut butter-chutney barbecued chicken uses the basting method. But because it is grilled, there is an added par-cooking step to make sure that the sweet glaze won't burn before the chicken is fully cooked.

The recipe calls for chicken thighs with the bones in, which add flavor and also help to keep the chicken moist. Thigh meat is quite succulent and tends to dry out less than breast meat, especially when grilled over high heat.

The sweet-and-savory glaze is made with jarred mango chutney, which adds spicy, vinegary notes to the smooth and salty peanut butter. Look for mango chutney with other condiments or in the international section at your market.

Peanut Butter-Chutney Barbecued Chicken

¼ cup mango chutney

¼ cup peanut butter

2 tablespoons soy sauce

2 tablespoons white vinegar

12 bone-in chicken thighs, skin removed, trimmed of fat (about 4½ pounds)

½ teaspoon salt

½ teaspoon ground black pepper

1. Heat the oven to 375 degrees.

2. To make the sauce, chop any large chunks in the chutney (brands vary). In a medium bowl, whisk together the chutney, peanut butter, soy sauce and vinegar. Set aside.

3. Season the chicken thighs with salt and pepper, then place them on a rimmed baking sheet. Bake for 30 minutes.

4. Meanwhile, heat a gas grill to medium-high or prepare a charcoal fire.

5. Remove the chicken from the oven and brush with the peanut butter-chutney sauce. Grill the chicken, turning and basting frequently, until well browned and cooked through, about 10 minutes.

Makes 6 servings.

Nutrition information for one serving (values are rounded): 331 calories; 127 calories from fat; 14 g fat (3 g saturated; 0 g trans fats); 161 mg cholesterol; 8 g carbohydrate; 41 g protein; 1 g fiber; 955 mg sodium.