Sweet & Savory Grilled Chicken

By CarolineNGa

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 to make for dinner.

Ingredients

• 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 Cooking Tips)

Details

Servings 4
Adapted from heart.org

Preparation

Step 1

Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.

Preheat the grill to medium-high or position a rack in upper third of the oven and preheat the broiler.

To broil: Line a broiler pan (or baking sheet) with foil and coat it 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.

Cook's Tip:

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-ounces each, you’ll only need 2 breasts for 4 servings — cut each one in half before cooking.

Nutritional Analysis Per serving
Calories Per Serving 140
Total Fat 3g
Carbohydrates 3g
Protein 23g