Sweet & Savory Grilled Chicken

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

Ingredients

  1. 2 teaspoons light brown sugar
  2. 2 teaspoons dry mustard
  3. 1 teaspoon onion powder
  4. 1/2 teaspoon kosher salt
  5. 1/4 teaspoon white pepper or freshly ground black pepper
  6. 1-1 1/4 pounds boneless, skinless chicken breast (see Note)

Preparation

  1. Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.
  2. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
  3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
  4. 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.
  5. 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

Nutrition

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.

Nutrition Bonus:

0 Carbohydrate Serving

Exchanges: 3 lean meat