Sweet & Savory Grilled Chicken

Sweet & Savory Grilled Chicken

Makes: 4 servings
Active Time: 5 minutes
Total Time: 25 minutes

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.

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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 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

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 Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 140
  • % Daily values *
  • 5% Total Fat 3g
    • 5% Saturated Fat 1g
    • Trans Fat 0g
    • Monounsaturated Fat 1g
  • 21% Cholesterol 63mg
  • 6% Potassium 198mg
  • 8% Sodium 196mg
  • 1% Total Carbohydrate 3g
    • 0% Dietary Fiber 0g
    • Sugars 2g
  • 46% Protein 23g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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