Skip to Navigation Skip to Main Content Skip to Footer

Sweet & Savory Grilled Chicken

MP7692

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.

Servings

4 servings

Prep Time

5 minutes

Total Time

25 minutes

Ingredients

  • 2teaspoons light brown sugar
  • 2teaspoons dry mustard
  • 1teaspoon onion powder
  • 1/2teaspoon kosher salt
  • 1/4teaspoon white pepper or freshly ground black pepper
  • 1pounds boneless, skinless chicken breast

Instructions

  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 to high.
  4. To grill: Oil the grill rack. 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.

Tips

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. 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.

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.

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.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 140kcal
Carbohydrate Total 3g
Total Sugars 2g
Added Sugars 2g
Fiber 0g
Total Fat 3g
Saturated Fat 1g
Mono Saturated Fat 1g
Cholesterol 63mg
Sodium 196mg
Protein 23g
Potassium 198mg
Calcium 22mg
Folate 3mcg
Zinc 1mg
Vitamin B3 10mg