Spicy Barbecue Chicken
ingredients
Chicken
2 tsp. olive oil
4 (4-oz.) skinless, boneless, chicken breasts
4 tsp. Spicy Barbeque Rub
Spicy Barbecue Rub
2 Tbsp. onion powder
1 tsp. garlic powder
1 tsp. chili powder
2 tsp. dried oregano
2 tsp. dried thyme
2 tsp. paprika
1 tsp. cayenne
1 tsp. cumin
2 tsp. dry mustard
1/2 tsp. salt
preparation
Chicken
1. Preheat an outdoor grill with the rack set 6 inches from the heat source. Coat the rack with cooking spray. (Alternately, preheat an oven broiler with the rack set 4 inches from the heat source. Coat the broiler pan with nonstick cooking spray.)
2. Rub each chicken breast with 1/2 tsp. of the oil. Coat both sides with 1 tsp. of the Spicy Barbecue Rub.
3. Grill or broil the chicken breasts for about 5 to 6 minutes per side until cooked through.
Spicy Barbecue Rub
Combine all ingredients.
nutrition
Chicken
Serving size: 1 (4 oz.) chicken breast
Lean meat exchanges: 3
Amount Per Serving
Calories: 155
Calories From Fat: 45
Total Fat: 5 grams
Saturated Fat: 1.1 grams
Cholesterol: 65 milligrams
Sodium: 125 milligrams
Total Carbohydrate: 1 gram
Dietary Fiber: 0 grams
Sugars: 0 grams
Protein: 24 grams
Spicy Barbecue Rub
Free food
Amount Per Serving
Calories: 5
Calories From Fat: 0
Total Fat: 0 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 65 milligrams
Total Carbohydrate: 1 gram
Dietary Fiber: 0 grams
Sugars: 0 grams
Protein: 0 gram
