Barbecue Chicken with Mustard Glaze

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Calories: 226; Fat: 5.5g; Protein: 27.7g; Carbs: 15.4g; Fiber: 0.4g; Cholesterol: 115mg; Iron: 1.9mg; Sodium: 651mg; Calcium: 28mg

* Serving size: 2 chicken thighs

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  • 4

Ingredients

  • 2 tablespoons dark brown sugar
  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 cup ketchup
  • 1 tablespoon dark brown sugar
  • 1 tablespoon sherry or red wine vinegar
  • 1 tablespoon Dijon mustard
  • 8 (6-ounce) skinless, bone-in chicken thighs
  • Cooking spray

Preparation

Step 1

1. Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk.

2. Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with half of ketchup mixture; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165°.

GRILLED SUMMER VEGGIES:

1. Cut 2 zucchini and 1 yellow squash lengthwise into 1/4-inch-thick slices. Brush with 2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Grill 3 minutes on each side or until tender.

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