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. Source: EatingWell Magazine, July/August 2011

EatingWell Test Kitchen
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Ingredients

Ingredient Checklist

Directions

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

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  • 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 degrees 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 degrees F, 10 to 15 minutes total.

Tips

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

140 calories; 3.1 g total fat; 0.8 g saturated fat; 63 mg cholesterol; 196 mg sodium. 198 mg potassium; 3.2 g carbohydrates; 0.3 g fiber; 2 g sugar; 23.4 g protein; 16 IU vitamin a iu; 3 mcg folate; 22 mg calcium; 2 mg iron; 22 mg magnesium; 2 g added sugar;

Reviews (6)

Read More Reviews
6 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 2
  • 2 star values: 1
  • 1 star values: 1
Rating: 4 stars
01/03/2014
Very good Doubled the rub since I was cutting the breasts in half. Definitely liked. Will make again. Read More
Rating: 3 stars
07/03/2013
eyeballed the ingredients. used regular yellow mustard since i didn't have dry mustard. also omitted the brown sugar (i forgot to add it). grilled it and turned out quite tasty. Read More
Rating: 3 stars
05/28/2013
Good A Little strong for my 3 year old however mom and dad enjoyed. I needed to double the rub Read More
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Rating: 1 stars
05/10/2013
O my gosh sooooo bad My husband and I ended up throwing it out. Huge disappointment. Pros: Simple Cons: Way too sweet tasted acidy Read More
Rating: 2 stars
02/26/2013
to dry and a little bland Read More
Rating: 5 stars
10/29/2011
Surprisingly tasty I have to admit I doubled the amount of rub since I usually find the recipe too skimpy but it was really good. Read More
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