BBQ Beer Chicken with Broccoli Gratin

I got the broccoli recipe from www.kalynskitchen.blogspot.com – so many great low glycemic recipes there!   Since it was just me and Tony, I halved the recipe.

  • 3 cups (8 ounces) broccoli
  • 1 ounce shredded swiss cheese
  • 3 tablespoons light mayo
  • 1/2 tbsp. lemon juice
  • 1/4 tsp. Dijon mustard
  • black pepper to taste
  • 3 tablespoons Parmesan cheese
  • 1 ounce shredded cheddar

I cooked my broccoli in the microwave on the “fresh vegetable” setting.   I mixed together the mayo, lemon jucie, dijon mustard and black pepper.  Then I added the cheese and mixed well.  Since it doesn’t spread easily, I kind of put dollops of this mixture of the broccoli – then sprinkled with Parmesan cheese and then ended it with the cheddar.  Baked at 375 for 25 minutes.

first layer of broccoli

first layer of broccoli

ready for the oven

ready for the oven

done!  This didn't get as cheezy as I would have liked :(

done! This didn't get as cheezy as I would have liked 😦

The chicken just got a quick rub of French Fry Seasoning (salt, pepper and other stuff – at Big Lots!) and then finished off with the bbq sauce from the Chicago style ribs.  What?  You haven’t made the barbecue sauce yet??  What are you waiting for??!!

Our chicken took almost an hour and a half to grill . . . but it was worth the wait!

I rubbed the chicken with a small amount of olive oil so it got nice and crisp!

I rubbed the chicken with a small amount of olive oil so it got nice and crisp!

The last 5 minutes I used our barbecue sauce – the smell was unbelievable!

I had one wing with the skin on and about 4 ounces of the chicken breast without the skin - turns out the dog likes chicken skin! :D

I had one wing with the skin on and about 4 ounces of the chicken breast without the skin - turns out the dog likes chicken skin! 😀

Dinner comes in at 406 calories, 16 fat, and 16 carbs.

Stats for the Day

  • 1005 calories (I know, what’s up with that??  I think I see a small bowl of peanuts in my future!)
  • 59 fat
  • 84 protein
  • 41 carbs
  • 7.7 fiber

My work schedule is going to be crazy for the month of July – if I don’t work out in the morning I may never have the chance! 

Must get up tomorrow and go to the gym, must get up tomorrow and go to the gym, must get up . . . . that’s my mantra I am saying right now! 

See you tomorrow!

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15 thoughts on “BBQ Beer Chicken with Broccoli Gratin

  1. I love Kalyn’s recipes! That looks great. Good luck with the workout 🙂

  2. Oh… cheese and broccoli, you cannot go wrong with that combo ever!

  3. I have only recently found your blog so I’m not sure how long you have been doing South Beach for – but I was wondering if you had any advice on how to stick with it? Many of my family members have tried it but have a hard time staying with it for long periods of time, and I know its the type of lifestyle where you ONLY have sucess with it if you stick with it.

    Thanks for any tips! 🙂

    • This is actually our second week! So far my meals have been satisfying and with the higher protein, I don’t even feel hungry in between meals!

      I still want to up my calories to around 1400, I just need to plan a little better! 😀

  4. Haha, I was just going to say can’t go wrong with broccoli and cheese, but the commenter above already said it 😉

  5. the broccoli looks awesome, what a meal!

  6. good mantra 😀 Good luck tomorrow!

  7. Where is the beer can?? It looks great, and if I had a grill I’d be all over it! Great job, once again I want you to cook for me!

  8. anything with broccoli and cheese is perfect in my book!

  9. Excellent, excellent, excellent looking meal. Kalyn’s Kitchen sure is a great resource, isn’t it. Make it a great day!

  10. bookmarking kalyn’s site! That recipe sounds great 🙂 (I like broccoli and anything to do with cheese!)

    have a great Wednesday!

  11. That looks like the perfect dinner! I love beer can chicken but haven’t had it in years, definitely something I have to have soon.

  12. Your dinner looks great Biz!

    Love the BBQ sauce!

    Did you watch Chopped last night on Food TV?

  13. Hope your mantra pans out! Cheesy broccoli sounds delicious.

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