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Sweet & Savory Grilled Chicken Makes: 4 servings Active time: 5 minutes | Total: 25 minutes 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. Heart Health Diabetes Weight Loss Gluten Free 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.

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) 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. 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. Per serving: 140 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 3 g carbohydrate; 2 g added sugars; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium. Carbohydrate Servings: 0 Exchanges: 3 lean meat 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. 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.