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20 minute dinner recipes

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Sweet & Savory Grilled Chicken

http://www.eatingwell.com/recipes/sweet_savory_chicken.html

From EatingWell:  July/August 2011

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

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.

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

0 Carbohydrate Serving

Exchanges: 3 lean meat

Tips & Notes