**Post written by The BBQ Brothers. For all meat prep, grill set up, temperature and humidity control, recommended tools, and techniques for The BBQ Brothers recipes, check out The BBQ Brothers Beginner’s Guide To Grilling first, then get to cookin!
When it comes to BBQ it isn’t always easy to find a healthy alternative. In this case we are giving you a super simple way to meal prep on a lazy Sunday. All while enjoying a good BBQ at the same time!
We want to start with a simple brine of our chicken to prevent that typical dry grilled texture. Place your chicken in something sealable (Tupperware, Ziploc bag, etc) and put in the following:
-1/4 cup apple cider vinegar
-1 tsp sugar
-1 tsp salt
– Enough water to cover the chickenThrow the covered chicken in the fridge for 2-24 hours, but try not to brine any longer as the chicken will develop a ham-like texture which I find to taste strange.
You also want to prep your spray bottle for the smoke with 1 tsp sugar, 1 part apple juice and 2 parts water.
After the brine, remove the chicken breasts, dry them off and apply your rub. Since we are doing more of a meal prep for the week where this will be used in different dishes, I will do half with our BBQ brother’s rub and the other half with Montreal Chicken seasoning, which is very common to find at your local grocery store.We want to get them on the smoker on indirect heat at 225 and use apple wood chips for about 2 hours, giving them a good spray from our spray bottle every 20-30 min to keep the chicken moist. You’re looking for an internal temp of 160 degrees. I am not going to sauce these up as I am going to use these in different dishes throughout the week so I don’t want to overpower them with sauce. As you can see below we used them on several dishes throughout the week and really only had to prep our veggies when we ate dinner. So if you know you are going to have a crazy busy week and don’t want to ruin your diet, take a little time on a Sunday or Saturday and get the majority of your cooking done all while having fun and perhaps enjoying a few beers “light beers” ☺.
BBQ ESSENTIALS (BBQ Chicken Breasts–Sunday Meal Prep Edition)
Meat Used: 4 chicken breasts
Seasoning: The BBQ Brothers All-purpose BBQ rub and Montreal Chicken Seasoning
Wood Used: Apple
Grill Temperature: 225 degrees
Meat Temperature: 160 degrees
Smoke Time: 2 hours, indirect heat
- Brine the chicken for 2-24 hours, then dry and apply the BBQ brother’s rub to half of the chicken and Montreal Chicken seasoning to the other half
- Spray every 20-30 minutes with 1 tsp sugar, 1 part apple juice 2 parts water
- Use the leftovers to make healthy meals all week! Just add veggies!
So let us know what you think….did this recipe smoke the competition or go up in flames?