Spice-Rubbed Chicken Breasts

 

Main dish

Spice-Rubbed Chicken Breasts

2 boneless, skinless chicken breasts (about 1 pound)

1 tablespoon olive oil

1 tablespoon brown sugar

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon sweet paprika

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon ground pepper

1/4 teaspoon ground allspice

Set the chicken breasts on a cutting board and slice horizontally across the piece to create 2 thinner halves. One at a time, cover each half with plastic wrap, then use a meat mallet to pound to an even thickness. Drizzle the pounded halves with the olive oil and rub all over.

In a small bowl, combine the brown sugar, cumin, garlic powder, onion powder, paprika, thyme, salt, pepper and allspice. Rub the mixture over both sides of each of the 4 pieces of meat.

If cooking on the grill, heat to medium heat. Cook for 2 minutes per side. If cooking on the stovetop, in a large skillet heat 1 tablespoon of canola oil over medium-high. Cook for 2 to 3 minutes per side, or until the chicken reaches an internal temperature of 160 degrees. Let rest for 5 minutes. Makes 4 servings.

Per serving: 170 calories; 45 calories from fat (26 percent of total calories); 5 g fat (1 g saturated; 0 trans fats); 65 mg cholesterol; 5 g carbohydrate; 0 fiber; 4 g sugar; 26 g protein; 320 mg sodium.

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