Diet and Exercise, Fat Loss, Nutrition Articles, Vitamin Information

Sweet and Savory Grilled Chicken

Nutrition Facts

Servings	4
Calories per serving	140
Carbohydrates per serving	3 grams
Protein per serving	23 grams
Fats per serving	3 grams

Ingredients

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
1-11/4 pounds boneless, skinless chicken breast (see Note)

Directions

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 ther?mometer inserted into the thickest part registers 165°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 ther?mometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Note: It’s difficult to find an individual chicken breast small enough for one portion. Re?moving the thin strip of meat from the underside of a 5-ounce breast—the chicken ten?der—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 serv?ings—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.)

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