When planning meals that involve whole cuts of chicken, it helps to know how much protein you are actually getting and the best way to prepare the meat. Here is a breakdown of two common packages and simple instructions for grilling them on the barbecue.
Protein Estimate
The two packages in this case include:
- Split chicken breasts with back attached (0.653 kg, about 653 g)
- Chicken legs with back attached (1.383 kg, about 1383 g)
Average protein content per 100 g of raw chicken is roughly 19 g for breast with skin and bone, and about 18 g for thighs and drumsticks with skin and bone. Because of bones and skin, only a portion of the total package weight is edible.
- Breast pack (653 g): about 65 percent edible, which yields around 425 g of meat, equal to approximately 81 g of protein.
- Leg pack (1383 g): about 70 percent edible, which yields around 968 g of meat, equal to approximately 174 g of protein.
This brings the combined total to about 255 g of protein. Once cooked, water loss reduces the final protein yield closer to 230 g, but the nutrient density per gram of edible meat increases slightly.
BBQ Cooking Instructions
Preparation
Pat the chicken pieces dry with a paper towel to help them brown well. Season generously with salt, pepper, garlic powder, and paprika, or apply your preferred spice rub. Brush lightly with oil to prevent sticking.
Cooking on the Grill
Preheat the barbecue to medium heat, around 350–375°F (175–190°C). Place the chicken skin-side down first, then close the lid. Turn occasionally for even cooking.
- Breasts: cook for 20–25 minutes total.
- Legs: cook for 30–35 minutes total.
Always check doneness with a meat thermometer. The safe internal temperature is 165°F (74°C) measured at the thickest part of the meat, away from the bone.
Finishing
For a saucier flavor, brush on barbecue sauce during the last five minutes of grilling. Once removed from the heat, let the chicken rest for about five minutes to allow juices to redistribute before serving.
