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Sweet Spice Rubbed Chicken
Number of Servings: 4
Serving Size: 1 1/4cup
Combining brown sugar with savory spices gives a rich, deep coloring to the chicken in this dish. Oh, and it tastes divine!
|boneless, skinless chicken breast halves (4 oz each), rinsed patted dry, and||4|
|pounded to -inch thickness||0.25|
|packed dark brown sugar||1 Tbsp|
|ground coriander||1 tsp|
|garlic powder||0.50 tsp|
|black pepper||0.50 tsp|
|ground cumin||0.25 tsp|
|canola oil||1 Tbsp|
|Louisiana-style hot sauce, or to taste||1 tsp|
|lime, cut into 4 wedges (optional)||1|
Place chicken on a platter. Stir together all remaining ingredients, except lime, in a small bowl. Spoon half of spice mixture on top of chicken pieces; spread evenly with the back of a spoon. Let stand 15 minutes in the refrigerator.2:
Coat a grill pan with cooking spray, and heat over medium-high heat. Add chicken, seasoned side down, and cook 4 minutes. Spoon remaining spice mixture over chicken, turn, and cook 3-4 minutes or until no longer pink in the center and juices run clear. Serve with lime wedges.
|Calories from Fat 55|
|Total Fat 6g|
|Saturated Fat 1g|
|Dietary Fiber 0g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 3 Lean Meat 1/2 Fat|
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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