Sweet & Savory Grilled Chicken
This sweet and savory rub for grilled chicken relies on ingredients you most likely have on hand already—brown sugar, dry mustard and onion powder—making it a quick recipe for a night when you’re not sure what you’re making for dinner.
From EatingWell: July/August 2011
Yield: 4 servings
Active Time: 5 mintues
Total Time: 25 minutes
- 2 teaspoons light brown sugar
- 2 teaspoons dry mustard
- 1 teaspoon onion powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon white pepper or freshly ground black pepper
- 1-1 1/4 pounds boneless, skinless chicken breast (see Note)
- Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.
- Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
- Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
- To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
- To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.
Tips & Notes
- Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.
- Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.
- Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
Nutrition Per Serving: 140 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 3 g carbohydrates; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium.
0 Carbohydrate Serving
Exchanges: 3 lean meat