Thai Style Barbecue Chicken

This is such an easy recipe to prepare. All of the intensely bold flavor comes from the marinade, which is packed with herbs, fragrant spices, aromatics and coconut milk. The heat of the curry and pepper is balanced with the slight sweetness from the coconut milk. Just a little prep the day ahead and let it marinate in the refrigerator overnight and then grill it the next day. This is really a one-two-three-easy recipe and anyone can become a Thai barbecue "expert" for their family and friends. The best part of this dish besides the wonderful, exotic flavor? It is totally low in carbohydrates. I hope you enjoy!

Thai Style Barbecue Chicken

Ingredients:

8 - 4 ounce boneless skinless chicken breasts

1 Tbsp. cilantro, chopped

8 large cloves garlic, chopped

1/4 cup shallots, chopped

2 tsp. white pepper

1 Tbsp. coriander

2 tsp. yellow curry powder

2 tsp. Thai fish sauce (Nahm Bplah)

1 tsp. Splenda

1/2 cup coconut milk

Blend all of the marinade ingredients together in a large vessel and arrange the chicken so that all of the pieces are coated. Cover with plastic wrap and refrigerate overnight.

Remove the chicken from the marinade, discard the marinade and wipe any solids from the chicken with a paper towel. Preheat a cast iron grill pan on high until extremely hot. Grill the chicken about 4 minutes per side for the thin cut breasts or until done, no longer pink inside and the juices run clear. This can also be done on your outdoor barbecue grill.

Note ~ This recipe can be halved to serve four.

Nutrition Facts

8 Servings

Amount Per Serving
Calories 177.2
Total Fat 6.0 g
Saturated Fat 4.9 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 74.9 mg
Sodium 168.3 mg
Potassium 45.4 mg
Total Carbohydrate 4.0 g
Dietary Fiber 0.6 g
Sugars 1.0 g
Protein 28.3 g

Glazed Chinese Spare Ribs

Spare ribs are probably among the most popular dishes in a Chinese restaurant and rightfully so. They are absolutely delicious. Tender and juicy pork drenched in a sweet barbecue sauce that is delightfully caramelized. Indeed delicious because they contain an enormous amount of refined sugars usually found in the barbecue sauce. I have been cooking Cantonese style cuisine since my early teenage years and had perfected a restaurant style spare rib long ago. Now, I have used my original recipe as a guideline to create my low carbohydrate version of these delectable ribs. The cooking technique is what makes them come out perfectly tender each and every time and the low carb glaze has the wonderful flavors we expect. This recipe is higher in fat than most of my recipes are and are not something we eat everyday but after all, they are pork spare ribs. If you prefer you can use a leaner cut of pork such as center cut chops or a pork tenderloin and you will achieve the same delicious, restaurant style taste. I hope you enjoy.

Glazed Chinese Spare Ribs

Ingredients:

2 1/2 to 3 lb. slab of ribs, trimmed of all visible fat, skirt (under-flap) removed and cut into individual ribs

1/4 cup sugar free apricot preserves (I use Smucker's brand but any will do)

2 Tbsp. low carb or low sugar ketchup

1 tsp. garlic powder

2 Tbsp. dry Sherry

2 Tbsp. reduced sodium soy sauce

1/4 tsp. white pepper

1 Tbsp. brown rice vinegar

1tsp. five spice powder

1/2 tsp. ground ginger

1 tsp. Splenda

vegetable spray

Preheat oven to 425'

Blend together all of the glaze ingredients in a small bowl. Set aside for flavors to marry a bit while you place a large pot of water on high to bring to a boil. Carefully place a few ribs at a time into the boiling water and let simmer for 12 to 14 minutes. Remove ribs and arrange ribs with the bone side up on a cooling rack, which has been sprayed with vegetable spray, and placed in an aluminum foil covered baking sheet. Repeat this process until all of the ribs have been blanched in the simmering water.

Brush the ribs on the bone side only with the glaze mixture and place in oven to roast for 15 minutes. Turn ribs and glaze the meaty side and return to oven for another 15 to 20 minutes, until reddish brown and caramelized.

Note ~ for a reduced fat version you can substitute either center cut pork chops or a pork tenderloin. Skip the blanching step and roast as you normally would in the oven at 425' until an internal temperature of about 145' is reached. Make sure to line your pan with aluminum foil for a quick and easy clean up.

Nutrition Facts

8 - 3 Ounce Servings of Spare Rib Meat Only (without bone or debris)

Amount Per Serving

Calories 353.2

Total Fat 25.8 g

Saturated Fat 9.5 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 11.5 g
Cholesterol 102.9 mg
Sodium 270.8 mg
Potassium 279.3 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.1 g
Sugars 0.4 g
Protein 25.0 g

Hoisin Pork and Pineapple Skewers

This is one of those real easy dishes that takes very little preparation and can be made for dinner on a weeknight. I used my grill pan for it but if you are adventurous and want to get your grill going by all means this will be perfect for it. The best tip I can offer if you are going to prepare this on a busy weeknight is to cut the pork ahead when you return from your grocery shopping and either freeze it to use later in the week or refrigerate it if you will be using it within a day or two. It even makes things that much faster when you are ready to go. A quick marinade is all you need to impart the wonderful, full flavors of hoisin sauce and the flavors of garlic, ginger and five spice powder. If you are not familiar with hoisin sauce or five spice powder hoisin is often referred to as a Chinese barbecue sauce and five spice powder is a commonly used aromatic blend of ground cinnamon, star anise, cloves, Szechuan peppercorns and fennel. You can easily find these two items in the international aisle of your supermarket. These wonderful flavors along with my other ingredients give this dish a bold, delicious flavor that your family will love. Please look for my complimentary vegetable side dish from the photographs tomorrow. I hope you enjoy.

Hoisin Pork and Pineapple Skewers

Ingredients:

1 lb. center cut boneless pork chops, trimmed of visible fat, each chop divided into four pieces

2 Tbsp. hoisin sauce

1 tsp. low sodium soy sauce

1 Tbsp. dry sherry

1 Tbsp. natural juice from canned pineapple chunks

1 tsp. five spice powder

1/2 tsp. garlic powder

1/2 tsp. ground ginger

1/4 tsp. white pepper

1 star anise pod

1/2 cup pineapple chunks, about 16 pieces

Blend all marinade ingredients together and add the pork strips. While this is marinating place about 8 small wooden skewers into a dish of water and let them soak for 30 minutes. The pork will have marinated enough by the time the skewers are ready.

Thread each skewer with one piece of pineapple, a strip of marinated pork and top with a second piece of pineapple. Repeat to use all 8 skewers. Discard any leftover marinade.

Preheat cast iron grill pan until screaming hot. If needed lightly coat with vegetable spray. Place a few skewers in at a time, not crowding pan, and cook for about 2 minutes per side, counting all four sides of the pork and turning onto each side once for a total of about 8 minutes. Please note that the time will also depend on the thickness and size of the pork.

Nutrition Facts

4 Servings of 2 Skewers

Amount Per Serving
Calories 224.9

Total Fat 4.9 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.1 g

Cholesterol 55.0 mg

Sodium 360.6 mg

Potassium 62.9 mg

Total Carbohydrate 8.3 g

Dietary Fiber 0.5 g

Sugars 2.4 g

Protein 23.5 g

Red Wine Marinated Chicken and Bacon Skewers

This recipe is based on and takes many flavors from a classic French peasant dish known as Coq au Vin. Simply put, chicken cooked in wine. The dish is absolutely wonderful and starts with crisping up thick pieces of bacon, known as lardons in French, and then proceeding to cook the dish in the bacon fat. The chicken simmers for a few hours in red wine with mushrooms and pearl onions. A marvelous dish and my inspiration for this one. I have used many of the flavors in my marinade for the chicken and then threaded the chicken with bacon on skewers to grill. As a serving suggestion I have it shown atop a light salad of baby field greens, slices and mushrooms and garnished with additional bacon bits. The chicken is so moist and delicious you may not even want to dress the salad but rather enjoy it as it is but if you do prefer to dress it a simple vinaigrette or my Creamy Roasted Onion and Garlic Dressing would be a delicious compliment to this dish. I hope you enjoy.

Red Wine Marinated Chicken and Bacon Skewers

Ingredients:

Marinade:

3 large garlic cloves, smashed

3 medium bay leaves

4 to 5 sprigs fresh thyme

1 cup red wine

1/4 cup red wine vinegar

1/4 cup parsley, loosely packed

1/4 cup onion, diced

black pepper

1 lb. boneless skinless chicken breast, trimmed of visible fat and cut into 1" to 1 1/2" cubes

4 slices bacon, cut in half

Place all of the marinade ingredients into a zip top bag, which has been set in another dish in case of leakage. Add the chicken to the marinade, season with black pepper and secure bag to close. Gently shake to coat the chicken with the marinade. Refrigerate overnight for best flavor.

Soak about 8 small wooden skewers in water for 30 minutes. Remove the chicken from the marinade and discard the liquid. Pat the chicken dry with paper towels. Preheat a cast iron grill pan on high heat until screaming hot. While the grill pan is heating prepare the skewers. Poke the end of the skewer through a piece of bacon, about 1/2" or so from the end. Slide it down the skewer so you can add a cube of chicken. Fold the bacon back over the chicken and poke with skewer again to hold in place. Each skewer should hold about 2 or 3 pieces of chicken, depending on how it was cubed, and you should end with the last flap of bacon over the chicken. Place a few completed skewers at a time into the hot grill pan and cook for about 3 minutes for each side for a total of about 10 to 12 minutes of cooking. Remove and repeat with more skewers until they are all cooked.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 4.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.5 g
Cholesterol 70.4 mg
Sodium 357.0 mg
Potassium 147.2 mg
Total Carbohydrate 3.3 g
Dietary Fiber 0.5 g
Sugars 0.1 g
Protein 25.5 g

Grilled Lamb Skewers and Yogurt Sauce

I don't think it's any secret that lamb is my favorite protein. I've loved it since I was a child, which is probably odd for a little kid and this must prove that I was destined to be in the culinary arts field. This lamb skewer recipe has a wonderful marinade that is scented with middle eastern spices from the warmth of cumin and cinnamon and much more. A great recipe for your outdoor grill or indoor grill pan, this will make a lamb lover out of anyone at your table. To compliment this dish I have created a simple Yogurt Sauce that echos the flavors of the marinade and adds a thick and creamy zing. My photographs show my serving suggestion of a dinner salad for the lamb and I used a combination of spinach, watercress, thinly sliced red onion, diced tomato and toasted almonds. A delicious bed for the lamb and a great vehicle for the Yogurt Sauce. I hope you enjoy.

Grilled Lamb Skewers

Ingredients:

1 lb. lamb cubes, trimmed of visible fat

2 tsp. cumin

1 tsp. coriander

1 1/2 tsp. cinnamon

1 tsp. fennel seed

1/4 tsp. cayenne pepper (or to taste)

1/2 cup onion, diced

1 cup low sodium chicken stock

1 Tbsp. olive oil

2 tsp. lemon zest, grated

1 tsp. ginger root, grated

1/4 cup cilantro

1/4 cup white wine vinegar

Blend all ingredients into a zip top bag and place in a rimmed dish. Marinate in the refrigerator from 2 hours to overnight for maximum flavor.

Soak several small skewers in water for about 30 minutes prior to cooking. Remove lamb from marinade, discard marinade and pat lamb cubes dry with clean paper towels. Thread the lamb cubes on the skewers. Preheat a cast iron grill pan on high until extremely hot. Grill the lamb skewers, a few at a time, for 2 to 4 minutes per side depending on thickness and desired doneness. Serve on salad bed if desired with Yogurt Sauce.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 200.8
Total Fat 9.8 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 5.1 g
Cholesterol 73.7 mg
Sodium 228.6 mg
Potassium 478.2 mg
Total Carbohydrate 3.6 g
Dietary Fiber 1.4 g
Sugars 0.1 g
Protein 24.1 g

Yogurt Sauce

Ingredients:

14 ounces Greek Style 2% Plain Yogurt

1 tsp. ginger root, grated

1 clove garlic, finely minced

1/2 tsp. cumin

1/4 tsp. coriander

1 Tbsp. lemon zest, grated

1 lemon, juiced

2 Tbsp. cilantro, chopped

Blend all ingredients well and refrigerate for about 2 hours to marry flavors together.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 71.5
Total Fat 2.1 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 5.0 mg
Sodium 33.4 mg
Potassium 30.7 mg
Total Carbohydrate 5.8 g
Dietary Fiber 0.3 g
Sugars 4.4 g
Protein 8.7 g

Grilled Chicken Skewers in the Bhindi Bahji Style

Indian food ... spicy and delicious. I took a classic Indian recipe called Bhindi Bahji and turned it on its head. It is a wonderful recipe for okra that is spicy and quite tasty. Using many of the same ingredients I decided to change this into a marinade for chicken and skewer it and grill it off instead. Feel free to serve this dish with okra as a side dish to compliment it if you like or whatever vegetable you prefer. This is a very simple recipe that requires little work and is perfect for the summer. I hope you enjoy.

Grilled Chicken Skewers in the Bhindi Bahji Style

Ingredients:

1 lb. boneless skinless chicken breast, trimmed of any fat and cut into large cubes

6 ounces Greek yogurt

1 1/2 tsp. coriander

2 tsp. cumin

1 Tbsp. curry

1 tsp. turmeric

2 tsp. garlic, minced

2 tsp. ginger root, grated

2 Tbsp. cilantro, rough chopped

1 lime, juiced

vegetable spray

Place the chicken into a large zip top bag or other vessel for marinating. Blend the yogurt and the rest of the ingredients and pour into bag with chicken. Gently shake bag and make sure all of the pieces are thoroughly coated. Place the zip top bag in a dish in case the bag should leak and put on a lower shelf in the refrigerator t marinate overnight. Turn bag occasionally to distribute the marinade evenly.

About 30 minutes before grilling the chicken place several wooden skewers into a dish with water and soak them. Soaking them for about a half hour will help prevent them from burning when you place them on the grill or in your grill pan. 

To cook in a cast iron grill pan, preheat pan on high until smoking hot. Lightly coat with vegetable spray. Arrange a few skewers at a time in pan and cook for 3 to 5 minutes per side, turning with tongs. If cooking on an outdoor grill arrange the skewers along the edge so that the chicken is on the grate and the wooden skewer is on the edges or place a sheet of aluminum foil under the exposed part of the wooden skewers so they do not burn. Cook about the same amount of time on each side.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 163.6
Total Fat 2.8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.3 g
Cholesterol 77.4 mg
Sodium 69.8 mg
Potassium 79.3 mg
Total Carbohydrate 4.5 g
Dietary Fiber 0.8 g
Sugars 2.1 g
Protein 31.5 g

Drunken Beef Fajitas

Fajitas, the classic Tex-Mex dish made of seasoned, thinly sliced beef garnished with tender onions and green bell peppers and wrapped in a flour tortilla. My special fajita recipe is different and I think makes the beef so extra tender and flavorful from the marinade of lime juice, tequila and spices. I bet you've never had a fajita like this one and I bet you and your family will love it. A great dish for the holiday weekend or for anytime you grill this summer and another perfect dish to serve your holiday guests. I hope you enjoy.

Drunken Beef Fajitas

Ingredients:

1/2 cup fresh lime juice, about 3 limes

1 Tbsp. lime zest

1/4 cup tequila, your favorite white or gold

1 1/2 tsp. Mexican oregano, or whatever is available

1 Tbsp. cumin seeds, toasted and smashed

1 Tbsp. coriander seeds, toasted and smashed

1 to2 dried chilies such as chile de arbol, toasted or 1 jalapeno, diced

3 cloves garlic, smashed

1/4 cup fresh cilantro, stems and leaves, lightly crushed

16 ounces skirt steak, or substitute flank steak if preferred

8 Tbsp. Ancho Red Chile Barbecue Sauce (recipe below)

1 cup onions, sliced

1 cup green bell pepper, sliced

1 Tbsp. canola oil

4 - low carb flour tortillas, optional (you can use lettuce wraps also)

To toast the seeds and chilies place them in a small pan with no oil over medium high heat for about 30 seconds to a minute or so until you can smell the aromatic scent. Shake pan often so they do not burn. Quickly remove and cool. Smash the seeds with the back of a heavy pan or mallet until course in texture and break apart the chile. If using a jalapeno just add it uncooked and diced to marinade.

Mix the marinade ingredients in a zip top bag and marinate steak at least 2 hours to overnight in the refrigerator. The longer you marinate the beef the stronger the flavors will be.

Remove beef and discard the liquids. Pat the beef dry with paper towel and let air dry a few minutes. Grill or broil the steak for 3 to 6 minutes per side, depending on the thickness of the steak, lightly basting with the Ancho Red Chile Barbecue Sauce on each side. Let rest for about 10 minutes loosely covered with aluminum foil, before slicing. Slice the steak against the grain for maximum tenderness.

While the steak is resting saute the onions and green bell peppers in the canola oil in a large saute pan on high heat until tender and caramelized.

Assemble fajitas in low carb tortilla or lettuce wrap if desired and garnish with vegetables and serve additional Ancho Red Chile Barbecue Sauce if preferred.

Nutrition Facts

4 Servings of 3 Ounces Beef, 1/2 Cup Onions and Peppers and 2 Tablespoons Ancho Red Chile Barbecue Sauce *Does not include optional low carb tortilla or lettuce wrap.

Amount Per Serving
Calories 300.9
Total Fat 13.8 g
Saturated Fat 3.4 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.7 g
Cholesterol 50.0 mg
Sodium 81.9 mg
Potassium 319.4 mg
Total Carbohydrate 14.7 g
Dietary Fiber 3.6 g
Sugars 3.1 g
Protein 25.3 g

Ancho Chile Red Barbecue Sauce

Another delicious barbecue sauce, low in carbohydrates and simple to prepare, that you can add to your repertoire for your summer grilling that everyone will absolutely love. This barbecue sauce is mildly sweet from the ancho chilies and is balanced with the mild warmth and earthy flavor of cumin with a thick and luxurious texture. Great for all kinds of barbecue from chicken to pork or as a dipping sauce this sauce was created to compliment for my Drunken Fajita recipe. I hope you enjoy.

Ancho Chile Red Barbecue Sauce

Ingredients:

2 ancho chilies, about 1 1/4 ounces

2 cups water

1/4 cup onion, diced

2 cloves garlic, minced

1 - 8 ounce can no salt added tomato sauce

1/4 cup cider vinegar

1 Tbsp. ancho chili powder (or whatever you have on hand)

2 tsp coriander

2 Tbsp. cumin

1 tsp. dried oregano (Mexican if you have but any will do)

1 Tbsp. paprika

2 tsp. molasses

1/4 cup Splenda

vegetable spray

Place the ancho chile peppers and water in a sauce pan and bring to a boil on high heat. Reduce heat and simmer covered until the chilies are tender, about 20 to 30 minutes. Remove the chilies, reserving the cooking liquid, and cool. When the chilies are cool enough to handle remove the stem and seed by cutting chile open and scraping with the back of a knife. Discard the seeds and stems and rough chop the chilies.

Lightly coat another sauce pan with vegetable spray and place on medium heat. Saute the onions and garlic until translucent, about 3 to 5 minutes. Add the rest of the ingredients including the ancho chilies and 1 1/2 cups of the reserved cooking liquid. Stir well and bring to simmer. Allow to simmer, stirring occasionally, for about 15 to 20 minutes until sauce thickens.

Puree the barbecue sauce in blender carefully. When working with hot liquids in a blender it is best to not fill more than half way with liquids and to remove the small insert in the cap and cover the lid with a clean dish towel before turning on. Begin by pulsing on low and then work up to high speed and continue until the texture is a fine puree.

Pour the sauce back into a sauce pan and bring to simmer again and continue to simmer for about 15 minutes. Sauce can be served warm or room temperature.

Nutrition Facts

20 - 2 Tablespoon Servings

Amount Per Serving

Calories 15.7
Total Fat 0.4 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 9.0 mg
Potassium 84.3 mg
Total Carbohydrate 3.6 g
Dietary Fiber 1.0 g
Sugars 1.0 g
Protein 0.7 g

Andouille Pork Burgers

Something different for the grill this holiday weekend that I thought you would all enjoy. I took the classic flavors of New Orleans, combined them and dressed them in a simple barbecue sauce. These burgers have a nice kick to them from the andouille sausage and are nice and juicy from the "holy trinity" of celery, green bell pepper and onion that was added into the mix. This recipe is just a little higher in fat and sodium than my usual recipes, though not terribly high, but if you are sensitive to either please just take note and proceed accordingly. I hope you enjoy.

Andouille Pork Burgers

Ingredients:

1/2 cup celery, finely diced

1/2 cup green bell peppers, finely diced

1/4 cup onion, finely diced

1 clove garlic, minced fine

6 ounces Andouille sausage (2 links)

8 ounces ground pork

1 egg, beaten

1 Tbsp. paprika

1/4 to 1/2 tsp. cayenne pepper (to taste)

1 - 8 ounce can no salt added tomato sauce

1 tsp. Worcestershire sauce

vegetable spray

Preheat a saute pan on medium high heat and coat with vegetable spray. Add the celery, green pepper, onion and garlic. Reduce heat to medium low and cook until the vegetables are soft and translucent, stirring occasionally, about 7 to 10 minutes. Remove from heat and set aside to cool.

Cut the andouille sausage into small, manageable pieces and then chop until almost finely ground. Place the ground andouille into a large bowl and add the ground pork, egg, paprika, cayenne pepper and cooled vegetables. Add one tablespoon of the tomato sauce to the mixture. Blend thoroughly with either clean hands or other utensil. The mix will be a bit soft but don't worry.  Form four burger patties and set aside on a plate.

Mix the rest of the tomato sauce and Worcestershire sauce in a small bowl. Lightly brush one side of the burgers with the sauce, using about one tablespoon per burger. Place burgers on grill, grill pan or saute pan on medium high heat and cook for about 5 to 6 minutes. Brush the top of the burgers with the sauce and carefully turn. Because the burger mix is a little soft do not touch the burgers once they hit the heat. Let them set up as the protein cooks and then carefully turn with a broad spatula. These burgers must be cooked completely since they are pork.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 303.6
Total Fat 19.3 g
Saturated Fat 7.1 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 5.8 g
Cholesterol 131.4 mg
Sodium 410.1 mg
Potassium 352.7 mg
Total Carbohydrate 8.2 g
Dietary Fiber 2.7 g
Sugars 3.6 g
Protein 25.2 g

Mesquite Smoked Turkey

Last winter I posted a few recipes for smoking meats in your oven. These recipes produced a mildly smoked flavor and did rely on liquid smoke as a booster. Now that it's summer and we all have our grills out you can smoke outdoors in a more proper fashion. I do not own a large smoker so I have also developed a way to make a homemade smoke box and use it indoors. Obviously, great care and all precautions must be taken when doing this but if you follow my instructions you will wind up with a wonderfully smoked turkey. But, as I said you can do this with your outdoor grill and eliminate making the smoker box. This recipe is really more of a few techniques along with my very special barbecue rub blend for the turkey. I hope you enjoy.

Mesquite Smoked Turkey

Ingredients:

2 to 3 pounds turkey breast or thighs, with bone and skin

Brine:

2 quarts water

1/2 cup salt

1/4 cup Splenda

Dry Rub:

1 Tbsp. garlic powder

1 Tbsp. onion powder

2 Tbsp. chili powder

1 Tbsp. cumin

1 tsp. coriander

1/2 tsp. black pepper

1/4 cup Splenda

2 tsp. unsweetened cocoa powder

1 tsp. dried thyme

1 tsp. dried oregano

1 tsp. ground cinnamon

2 tsp. paprika

2 Tbsp. unsalted butter, melted

Place a large zipper top bag in a casserole dish or other vessel and open the top. Pour in the water and add the salt and Splenda to make the brine. Stir it well to dissolve the salt. Place the turkey breast or thighs into the bag, seal it well and arrange in dish so that the bag is flat and the turkey is covered in the brine solution. Refrigerate for 2 hours.

Blend all dry rub ingredients in a container with a lid and shake until well combined. Remove turkey from brine and dispose of liquid. Rinse well under cool water and pat turkey dry with paper towels. Carefully loosen the skin from the meat with your hand but do not remove completely. Liberally coat the turkey both under the skin and on top with the dry rub. Place the turkey on a rack, which has been placed over the dish and return to the refrigerator. Let the turkey air dry in the refrigerator for about 2 hours, uncovered and on the bottom shelf to avoid any cross contamination issues. The turkey can also be air dried in the refrigerator overnight if desired.

To prepare a homemade smoke box you will need the following items:

A large, heavy stainless steel roasting pan that can be placed directly over a heat source

2 large aluminum pans, about 9" x 13" x 1" deep, which will fit into the large roasting pan

2 heavy flat roasting racks, not bakers cooling racks

about 2 cups of mesquite wood chips that have been soaked for at least 30 minutes in water

heavy duty aluminum foil

To build your smoke box place one of the aluminum pans into the heavy roaster pan and add the soaked mesquite wood chips. Spread the chips out in a single layer. Place a rack over the top of this aluminum pan. Put the second aluminum pan on top of the rack, this will act as your drip pan, and place the second roasting rack over this. Center your turkey breast or thighs on the rack. Cover the turkey with aluminum foil and seal well around three edges of the large roasting pan, leaving one corner loose to check for smoke.

Center your smoke box on the front burner of your stove. Turn on to high heat and watch closely for smoke to begin to appear. As soon as you begin to see the smoke reduce the heat to between medium and medium high and carefully seal the final edge of aluminum foil. Let turkey smoke for about 45 minutes with the smoker temperature at about 225' to 250' and checking periodically. Please take all precautions and do this with good ventilation and have your kitchen fire extinguisher handy. Please do not attempt this on an electric stove.

Preheat oven to 350'

After the turkey has smoked for about 45 minutes turn the heat off and very carefully remove the aluminum foil from one corner. Allow some of the smoke to escape and remove the foil completely. The turkey will not be fully cooked at this point. Place the turkey, while still on the rack, into another roasting pan and into the oven for about 30 to 40 minutes, or until the internal temperature of the turkey has reached 160'. Baste with the melted butter just a few times. Remove and tent aluminum foil over turkey and allow to rest for about 15 minutes or so. Make sure that as soon as the turkey is removed from the smoker box you pour ample water to cover  the mesquite wood chips in the pan to douse and ensure that they are no longer burning. Move entire smoke box off of the heat to a cold back burner until pan is cold.

To smoke the turkey on your outdoor grill, after your charcoal has been lit and is white hot and ready to cook, carefully lift one side of your grill grate and pour in the soaked mesquite wood chips. Place the turkey on that side of the grill and cover. Maintain your grill temperature between 225' and 250' and smoke turkey for about 45 minutes. The chips will likely be burned out by this time so place the turkey in the center of the grill grate, cover and grill turkey until it has reached an internal temperature of 155', checking often. Let turkey rest for at least 15 to 20 minutes before slicing.

Nutrition Facts

8 - 3 Ounce Cooked Servings

Amount Per Serving
Calories 151.4
Total Fat 6.5 g
Saturated Fat 2.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 43.1 mg
Sodium 355.3 mg
Potassium 300.4 mg
Total Carbohydrate 4.9 g
Dietary Fiber 1.7 g
Sugars 0.8 g
Protein 19.4 g

Please Note ~ This is recipe involves techniques that may be hazardous and Chef Barrae assumes no responsibility for any kitchen or personal mishaps, which may result.

Steak Marinade Provencal

Throughout the summer months I will be posting several recipes for marinated grilled meats, chicken and seafood that are ideal for hearty dinner salads. Along with my suggestions for the types of greens and vegetables appropriate for the salad I will also be posting a compatible scrumptious, creamy dressing to compete the meal. This week I am presenting my Steak Marinade Provencal that draws on flavors from the south of France like fennel, basil, orange, garlic and much more. Mind you, this is not your typical marinade and the flavors infused into the steak are strikingly different. Look for the salad suggestions and my Rouille Dressing tomorrow to complete this dish. Though these recipes are made with a salad in mind you can certainly enjoy the steak with the dressing as a dipping sauce.  Cooking the steak either on your outdoor grill or indoor grill pan will give this added depth of flavor as well. I hope you enjoy.

Steak Marinade Provencal

Ingredients:

1/2 cup onion, diced

6 cloves garlic, mashed

2 bay leaves

2 cups low sodium beef stock

1 cup red wine vinegar

5 fresh basil leaves, chopped

2 Tbsp. fennel seeds

2 Tbsp. orange zest, grated

1/4 tsp. cayenne pepper

1 Tbsp. dried thyme

6 sprigs fresh parsley, rough chopped

6 sprigs fennel fronds, optional if using fresh fennel in salad

Place a large zip top bag in a large rectangular baking dish or other vessel and open the top wide. Add all of the ingredients into the bag and seal. Gently shake bag to distribute the ingredients. Place bag in dish again and add your steak. This is enough marinade for a 3 to 4 pound flank steak or london broil. Seal well and arrange bag laying down in dish so that the marinade covers the meat. Refrigerate overnight, turning bag ever few hours or so.

To prepare the beef for grilling remove from bag and pat dry with paper towel, making sure to remove any whole spice or other ingredients that will burn on the grill. Grill to desired doneness on outdoor grill or indoor grill pan. The time will depend on the type of steak used as well as the weight and doneness desired. For example, a steak about 1 1/2" to 2" thick will take about 6 minutes on each side for medium rare. Let the beef rest for at least 10 minutes after cooking off before slicing so that all the juices redistribute in the meat.

Nutrition Facts for Total Volume of Marinade

1 Serving

Amount Per Serving

Calories 129.6
Total Fat 1.7 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 1,235.4 mg
Potassium 1,118.1 mg
Total Carbohydrate 23.4 g
Dietary Fiber 7.0 g
Sugars 0.3 g
Protein 8.9 g

Note ~ The nutrition facts are for the total volume of the marinade and are not true to portion size. The amount absorbed by your beef will depend on the size and cut of the steak. Keep in mind that there will be almost all of the marinade left after removing the beef, including the solid ingredients. The true nutritional values will vary and be much less than shown.

Island Coleslaw

A great tart and tangy slaw to compliment Pulled Pork with the sweet tasting Peach and Rum Barbecue Sauce that will make your meal complete and balanced in flavors and textures. But, don't get me wrong because this is also a wonderful stand alone side on its own, too. It is best made a few hours ahead or even the night before but is so simple and you can prepare it in no time at all. I hope you enjoy.

Island Coleslaw

Ingredients:

3 cups cabbage, finely shredded

1 cup carrots, grated

4 Tbsp. green bell pepper, diced

1/4 tsp. salt

1/2 cup white vinegar

1/4 cup Splenda

1/2 cup pineapple, diced

Place the cabbage, carrots and green bell peppers in a large bowl. Mix the salt, vinegar and Splenda in a small bowl and pour over coleslaw mix. Add the pineapple and toss well to coat. Cover and refrigerate about 2 hours or overnight to marry flavors. The cabbage will wilt slightly and release its liquids. If preferred 4 cups of packaged coleslaw blend can be substituted for the cabbage and carrots.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving
Calories 21.3
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 88.2 mg
Potassium 132.6 mg
Total Carbohydrate 5.9 g
Dietary Fiber 1.2 g
Sugars 2.4 g
Protein 0.6 g

Peach and Rum Barbecue Sauce

Something delightfully different, sweet from the peaches with a pungent kick of dark rum, this barbecue sauce is the perfect compliment for the pulled pork recipe posted. You can make this recipe in a snap and enjoy the benefits of about one third of the carbohydrates and about one fourth of the calories found in commercially produced barbecue sauce with your meal. That makes a huge difference and makes this sauce a guilt free barbecue sauce for you and a terrific barbecue sauce that your family and friends will enjoy. Don't limit using this with the pulled pork though. It would be wonderful with everything from chicken to ribs and is an excellent dipping sauce. I hope you enjoy.

Peaches and Rum Barbecue Sauce

Ingredients:

1 cup fresh sliced peaches, peeled

1/2 cup onions, rough chopped

1 - 8 ounce can no salt added tomato sauce

1/2 cup water

1/2 lemon, juiced

2 Tbsp. white vinegar

2 tsp. molasses

1 1/2 tsp. Worcestershire sauce

2 tsp. dried mustard powder

1/4 tsp. cayenne pepper (optional to taste)

1 Tbsp. sweet paprika

1/4 cup Splenda

4 ounces dark rum (or what you have on hand)

vegetable spray

Lightly coat the bottom of a one quart pot with the vegetable spray and add the peaches and onions. Cook on low heat until the peaches are soft and the onions are translucent, about 5 - 7 minutes, stirring occasionally. In the meantime, mix the rest of the ingredients, except the rum, in a measuring cup or other vessel. When the peaches and onions are ready pour in the mixture and stir well to blend. Bring to a simmer and simmer partially covered on low for about 15 minutes, stirring occasionally. Using either an immersion blender or a drink blender (proceeding very carefully as the sauce is extremely hot) puree the sauce. It will be thick and easily coat the back of a spoon. Return pureed sauce to pot and bring to simmer and cook on low for about 3 minutes. Remove from heat and add the rum. Return to low heat and simmer again for about 5 minutes to evaporate the alcohol.

Nutrition Facts

16 - 2 Tablespoon Servings

Amount Per Serving
Calories 30.8
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 16.9 mg
Potassium 54.4 mg
Total Carbohydrate 4.1 g
Dietary Fiber 0.7 g
Sugars 1.3 g
Protein 0.5 g

Pulled Pork

Pulled Pork is the quintessential example of barbecue and has a history that goes as far back as smoking meats. It is one of the most tender and juicy smoked meats there is and when tossed with a good barbecue sauce it makes a very delectable sandwich, which is classically topped with coleslaw. But, what do you do if you don't have a smoker? How can you enjoy this classic slice of American cuisine if you live in an urban area without having to go to a restaurant that serves it loaded with carbohydrates from a sugary barbecue sauce? Well, just as I showed you how to make delicious Missouri style spare ribs in your oven I will show you this simple trick as well. This recipe is what I call "stupid easy" and can even be done in your slow cooker on low. The result is tender, moist ribbons of pork that can be tossed with any of my low carb barbecue sauces I've already posted. But, tomorrow I will show you a special barbecue sauce to go with this that adds a new twist to this classic. My Peach and Rum Barbecue Sauce will bring unexpected flavors to this dish and add a new twist. I will also be sharing a very special coleslaw with flavors that compliment the barbecue sauce and add great balance, my Island Coleslaw. Look for these other recipes this week. I hope you enjoy.

Pulled Pork

Ingredients:

2 1/2 lb. pork butt, trimmed of all visible fat

1/2 cup cider vinegar

1 Tbsp. liquid hickory smoke

Preheat oven to 250'

Pour the vinegar and liquid smoke into an oven safe dish. Place the trimmed pork butt in and cover with aluminum foil. Slow cook in oven for 4 hours or until meat is fork tender, turning about half way through cooking time. Remove from pan and dispose of cooking liquids. Using two forks shred the pork into bit sized pieces and toss with barbecue sauce.

Nutrition Facts

Each 3 Ounce Serving

Amount Per Serving
Calories 183.7
Total Fat 12.7 g
Saturated Fat 4.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.6 g
Cholesterol 57.0 mg
Sodium 46.8 mg
Potassium 284.9 mg
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 16.1 g

Boulder Creek Barbecued Buffalo Burgers

Buffalo meat is a game meat I truly enjoy. It's taste is akin to beef but not as heavy and makes a wonderful alternative. It is high in protein and very low in fat, calories and cholesterol unlike its beef counterpart. Because of such, it cooks very quickly. That is very practical for getting these burgers to the table on a weeknight. My buffalo burger is filled with sauteed onion, garlic and jalapeno pepper, coated in a wonderful southwestern spice rub and topped with melted cheddar cheese to bring big, bold flavors to the party. These burgers are perfect for your indoor grill pan or in the summer at the barbecue for something different and delicious. I hope you enjoy.

Boulder Creek Barbecued Buffalo Burgers

Ingredients:

2 Tbsp. onion, diced

1/2 jalapeno pepper, diced

2 cloves garlic, minced

1/4 tsp. ground allspice

2 tsp. chili powder

1/4 tsp. ground cinnamon

1/2 tsp. garlic powder

1 tsp. paprika

1/4 tsp. black pepper

1 tsp. Splenda

1/2 tsp. molasses

1 tsp. dried cilantro

1 lb. ground buffalo meat

2 ounces cheddar cheese, slices or shredded

vegetable spray

Preheat saute pan on medium high heat and coat with vegetable spray. Saute the onion, jalapeno and garlic until tender and caramelized. Set aside to cool.

While the mixture is cooling prepare the spice rub by blending the rest of the ingredients (except the buffalo) in a bowl. Work the molasses in well.

Place the buffalo meat in a large bowl and add the cooled onion mixture. Gently fold in to mix. Form four burger patties. Pour the spice rub on a plate and evenly coat each burger on both sides. Gently shake off any excess. This makes enough for the four burgers.

Preheat grill pan on high heat and coat with vegetable spray if necessary. Place the burgers in the pan and saute on the first side for about 4 or 5 minutes on the first side. Flip, divide the cheese onto the burgers and continue to cook for about 3 or 4 additional minutes. It cooks very quickly so be careful not to over cook the burgers.

Nutrition Information

4 Servings

Amount Per Serving

Calories 162.1

Total Fat 3.3 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.2 g

Cholesterol 75.0 mg

Sodium 161.2 mg

Potassium 463.3 mg

Total Carbohydrate 3.3 g

Dietary Fiber 1.0 g

Sugars 0.5 g

Protein 28.2 g

Texas Big Beef Back Ribs

Texas means larger than life to many people and these ribs are just that. Looking more like a rib from a dinosaur, the beef back rib is taken from the prime rib cut, with two rib bones making up each section and they are huge. The meat is wonderfully tender and juicy and though there is less meat on these ribs than beef short ribs, hands down beef back ribs win for tenderness and flavor. You may have seen these in your local grocery store but if not just ask the butcher about them. They are relatively inexpensive and one or two of these jumbo ribs at the most offer the perfect portion size of 3 or 4 ounces of meat. Save some fat grams for these scrumptious barbecue style ribs though because they are a little higher in fat than what I normally prepare. If you can indulge, then enjoy but if you cannot then you can substitute a flank steak, which is a very lean cut of beef, forgo the following cooking technique and just broil or grill it to your liking. It will still be quite wonderful because of the spice rub and barbecue sauce. Enjoy these ribs now but keep this recipe handy for your summer outdoor barbecues. This recipe is not for the faint of heart and requires many napkins. You'll have to send the kids right to the tub after this meal. I hope you enjoy.

Texas Big Beef Back Ribs

Ingredients:

1 1/2 lbs. to 2 lbs. beef back ribs (depending on size and meatiness)

1/4 cup Texas Big Beef Spice Rub (recipe below)

1 Tbsp. canola oil

1 cup cider vinegar

2 Tbsp. mesquite liquid smoke

1/2 cup Big Texas Barbecue Sauce (recipe below)

Drizzle ribs with canola oil and massage in to coat the ribs completely. Lightly sprinkle ribs with the spice rub and rub to coat. Place ribs in a large pan, cover and refrigerate for about 2 hours.

Preheat oven to 425'

Take ribs out of refrigerator about 20 minutes before you cook them so they come to room temperature, this will facilitate more even cooking. Pour the cider vinegar and liquid mesquite smoke into a large roasting pan and stir to blend. Place a rack across the top, making sure that the ribs will not be in the liquid. Lightly brush all sides of the ribs with the Big Texas Barbecue Sauce. Place ribs bone side down on rack. Roast for 25 to 30 minutes. The liquids will keep the meat extra moist and juicy while they cook and the ribs will take on a mild flavor from them as they evaporate.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 553.6

Total Fat 29.1 g

Saturated Fat 1.7 g

Polyunsaturated Fat 1.3 g

Monounsaturated Fat 2.7 g

Cholesterol 5.8 mg

Sodium 353.7 mg

Potassium 192.3 mg

Total Carbohydrate 10.8 g

Dietary Fiber 2.0 g

Sugars 4.2 g

Protein 20.1

Texas Big Beef Spice Rub

Here is the first part of the trio of recipes, my Texas Big Beef Spice Rub. This is the beginning of a three part recipe but you can use this spice rub and the barbecue sauce recipe with many other cuts of beef and even chicken. The spice rub imparts so much flavor into the beef with so little effort. The recipe makes about a cup and a half, which is more than needed for the final recipe tomorrow, but will store well refrigerated in an airtight container. You will be sure to use it up in no time. I hope you enjoy.

Texas Big Beef Spice Rub

Ingredients:

3/4 cup Splenda

1 Tbsp. molasses

4 Tbsp. garlic powder

2 Tbsp. ground ginger

2 Tbsp. onion powder

1/2 cup paprika

2 Tbsp. black pepper

2 Tbsp. rosemary, crushed or pulverized in spice grinder

1 Tbsp. salt

Blend the Splenda and molasses in a bowl well, working it together with a fork. It will take a few minutes but you will end up looking similar to brown sugar when you are done. Add all of the other ingredients and blend well. Store in refrigerator in an airtight container for up to 3 months.

Nutrition Facts

6 - 1/4 Cup Servings

Amount Per Serving

Calories 77.7

Total Fat 1.6 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 0.2 g

Cholesterol 0.0 mg

Sodium 1,171.8 mg

Potassium 408.3 mg

Total Carbohydrate 20.4 g

Dietary Fiber 5.4 g

Sugars 5.0 g

Protein 3.0 g

Note ~ Each serving of 1/4 cup of dry rub is the estimated average amount needed for enough protein to serve four people.

Kalbi ~ Korean Barbecued Ribs

Last week I presented a recipe for a Missouri Style Barbecue Rib that could be cooked in your oven. This week I am presenting my recipe for the classic Korean style barbecued ribs, Kalbi, that can also be cooked in your oven. The two recipes are like night and day and both are absolutely delicious. Kalbi, or Korean Barbecued Ribs, uses a beef flanken rib that is marinated overnight in a wonderful blend of Asian flavors. These ribs can be grilled outdoors or broiled in your oven. Either way produces a tender and flavorful rib. I have paired this recipe with a side dish based on a Korean staple, Kimchi. My version is not pickled but simply marinates vegetables for a short time and the recipe can be found below. It has a mild taste to compliment the Kalbi instead of competing with it. I hope you enjoy.

Kalbi ~ Korean Barbecued Ribs

Ingredients:

2 1/2 to 3 lbs. beef flanken ribs

Marinade:

1/2 cup reduced sodium soy sauce

1/2 cup Splenda

1 Tbsp. molasses

1/2 cup water

1/4 cup white vinegar

1 1/2 tsp. fresh ginger, grated

2 cloves garlic, minced

1/4 to 1/2 tsp. crushed red pepper flakes (to taste)

2 Tbsp. toasted sesame oil

2 Tbsp. sesame seeds

2 large scallions, cut in 3 or 4 pieces

Combine all ingredients for marinade in a large zip top bag, which has been placed in a small pan so it stands up. Seal bag and squeeze gently to blend. Place bag back in pan and transfer the flanken ribs to bag. Seal bag and store on a lower shelf in the refrigerator overnight to marinate.

The next day, remove ribs from bag and let excess marinade drip off. Discard any leftover marinade. Grill, barbecue or broil for about 5 to 7 minutes per side. If broiling, place ribs on a rack which has been inserted into a foil lined sheet pan and cook about 6" from the heat source.

Note ~ For a lower fat version of this you can substitute a flank steak for the ribs and proceed the same as recipe directs. Grill, barbecue or broil to desired doneness.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 346.0

Total Fat 33.3 g

Saturated Fat 12.6 g

Polyunsaturated Fat 2.9 g

Monounsaturated Fat 14.4 g

Cholesterol 72.0 mg

Sodium 631.3 mg

Potassium 70.7 mg

Total Carbohydrate 6.3 g

Dietary Fiber 0.4 g

Sugars 1.9 g

Protein 20.3 g

Please note that the above nutrition facts are based on the percentage of marinade absorbed by the flanken ribs as there is excess that is discarded.

Missouri Style Barbecue Ribs

For a little winter relief I decided to come up with a little low and slow cooked barbecue spare rib recipe that can be done in your oven. Not only will this give you hope that summer is coming but it will keep your kitchen warm for a few hours while it cooks. These ribs are styled after Missouri ribs, where a slightly spicy dry rub is applied and a wet mop is used at the end of cooking. These ribs are tender, juicy and have a little kick to them. I did not include any barbecue sauce for dipping and left them as the strict interpretation. For those of you concerned about fat grams this may not be the recipe for you but please be comforted with the thought that I will be presenting barbecue rib recipes of all kinds and you're likely to find one that fits your personal plan. If any of you are from the "show me state" please let me know if these ribs remind you of home. I think they'll come pretty close. I hope you enjoy.

Missouri Style Barbecue Ribs

Ingredients:

1 slab St. Louis style spare ribs, about 4 1/2 to 4 3/4 lbs.

Dry Rub:

1 Tbsp. kosher salt

1 Tbsp. chili powder

2 Tbsp. Splenda

2 Tbsp. paprika

1 Tbsp. ground cumin

1 Tbsp. black pepper, freshly ground

Mop Sauce:

1 cup white vinegar

1 tsp. kosher salt

1/2 tsp. cayenne pepper

1 1/2 tsp. black pepper, freshly ground

1 Tbsp. Splenda

Preheat oven to 225'

Begin by cleaning the ribs and removing all possible visible fat. Turn the ribs to the bone side and remove the skirt by sliding your knife between the bone and this piece of meat. Run the knife as close to the bone to remove. Reserve this piece and clean it to use later. Rinse the ribs under cool running water and pat dry with paper towels. Combine the dry rub ingredients in a small bowl. Rub ribs thoroughly with this mixture, gently massaging in on both sides. Use up all the rub for this. Prepare a sheet pan by covering it with aluminum foil and setting a heavy rack inside. Place the ribs on the rack and cook in 225' oven for about 2 1/2 to 3 hours. Do not turn while cooking as the slow cooking infuses the spice into the meat. If desired, the ribs can be covered and refrigerated at this point for up to 2 days and can be finished then.

Combine the mop ingredients in a container. Increase oven temperature to 425' and cook ribs until browned on each side, basting every 10 minutes for 30 minutes and turning once during this process to finish cooking. All the mop sauce should be used and the ribs will be a rich, deep mahogany color. Turn slab to bone side and cut following the lines of each rib. You can use either an electric or manual knife.

Nutrition Facts

8 Servings

Amount Per Serving

Calories 355.3

Total Fat 26.4 g

Saturated Fat 9.6 g

Polyunsaturated Fat 2.6 g

Monounsaturated Fat 11.7 g

Cholesterol 103.0 mg

Sodium 381.9 mg

Potassium 119.2 mg

Total Carbohydrate 5.0 g

Dietary Fiber 1.4 g

Sugars 2.1 g

Protein 25.3 g