10/01/2012

Sweet & Savory Grilled Chicken Recipe

Photo: Sweet & Savory Grilled Chicken Recipe

The Grilled Recipes kitchen invites you to try Sweet & Savory Grilled Chicken recipe. Enjoy our collection of quick & easy grilled recipes and learn how to make 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.

4 servings

Active Time: 5 mintues

Total Time: 25 minutes

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

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; 2 g added sugars; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium.

Carbohydrate Servings: 0

Exchanges: 3 lean meat

From EatingWell: July/August 2011
 

More Grilled Recipes:  

Portuguese-style chicken with rice & green bean salad 
Japanese-style chargrilled chicken  
Char-grilled chicken cooked under a brick  
Chicken and grilled vegetable burgers
 
Grilled chicken with grapefruit salsa 

Grilled chicken, zucchini and mushroom risotto 

 

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