Sweet & Savory Grilled Chicken

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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.

 Sweet & Savory Grilled Chicken
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 25 minutes

  • 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)

Directions
  1. 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.

  2. 4 servings

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

  4. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

  5. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

  6. 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.

  7. 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.


Nutritional Facts

Servings
4
Per serving
Calories
140
Carbohydrates
3g
Fat
3g
Saturated Fat
1g
Monounsaturated Fat
1g
Protein
23g
Cholesterol
63mg
Dietary Fiber
0g
Potassium
198mg
Sodium
196mg
Added Sugars
2g
Exchanges
3 lean meat
Carbohydrate Servings
0

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