Sweet & Savory Grilled Chicken

6 Reviews
From: EatingWell Magazine 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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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

  • Active

  • Ready In

  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.
  • 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 information

  • Per serving: 140 calories; 3 g fat(1 g sat); 0 g fiber; 3 g carbohydrates; 23 g protein; 3 mcg folate; 63 mg cholesterol; 2 g sugars; 2 g added sugars; 16 IU vitamin A; 0 mg vitamin C; 22 mg calcium; 2 mg iron; 196 mg sodium; 198 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 3 lean meat

Reviews 6

January 03, 2014
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By: EatingWell User
Very good Doubled the rub since I was cutting the breasts in half. Definitely liked. Will make again. Pros: NULL Cons: NULL
July 02, 2013
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By: EatingWell User
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. Pros: NULL Cons: NULL
May 28, 2013
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By: EatingWell User
Good A Little strong for my 3 year old however mom and dad enjoyed. I needed to double the rub Pros: NULL Cons: NULL
May 09, 2013
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By: EatingWell User
O my gosh sooooo bad My husband and I ended up throwing it out. Huge disappointment. Pros: Simple Cons: Way too sweet, tasted acidy
February 26, 2013
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By: EatingWell User
to dry, and a little bland Pros: NULL Cons: NULL
August 10, 2011
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By: jrothi
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. Pros: Cons: