Thursday, July 4 2013, 06:55 PM MDT
Sweet and Savory Grilled Chicken
As Aired on July 4, 2013
Recipe Courtesy of Chef Bryan Woolley
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 Cooking Tips)
1.) Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.
2.) Coat both sides of the chicken with the rub up to 30 minutes before grilling or broiling.
Preheat the grill to medium-high or position a rack in upper third of the oven and preheat the broiler.
3.) To grill: Oil the grill rack (see Cooking Tips). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
4.) To broil: Line a broiler pan (or baking sheet) with foil and coat it 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.
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-ounces 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 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.
To Make Ahead: 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.
Calories Per Serving 140
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Cholesterol 63 mg
Sodium 196 mg
Carbohydrates 3 g
Sugar 2 g
Protein 23 g
Potassium 198 mg
3 lean meat
(Copyright 2013 Sinclair Broadcasting Group.)