Having a good rub recipe in your bag of tricks that doesn’t require a lot of work or a lot of ingredients is a great idea, so today I am going to share a simple seasoning mix that tastes great on chicken. Simply rub this mix of seasonings on your chicken before you grill it for a quick and easy dinner option. The mixture of seasonings in this recipe are ones you probably already have on hand and can be cooked on chicken for just 1 WW FreeStyle Smart Point per serving.
Prep your chicken for easy, even cooking.
The thicker your piece of chicken, the longer it will take to cook. Don’t be afraid to slice a thick piece of chicken in half or pound it down until the pieces are an even thickness. The suggested cooking time for chicken on the stove-top is about 10-15 minutes on each side, but that time may vary according to the thickness of the chicken. When juices run clear and there is no more pink in the middle of the chicken, you will know that it is fully cooked. If you have a food thermometer, cooked chicken needs to be 165°F at its thickest point.
Sides that go great with this chicken.
We kept this dinner simple by serving the chicken with some mashed potatoes and cooked, canned green beans. If you are looking for a quick and easy way to make mashed potatoes using a microwave, you will definitely want to check out our mashed potatoes recipe that is just 3 WW FreeStyle SP per serving.
Ready to try out a new rub for your chicken?
Here is what you need:
1 tablespoon chili powder
1 tablespoon brown sugar
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dry mustard
1/2 teaspoon cumin
1/8 teaspoon cayenne pepper
1 pound boneless, skinless chicken breasts
1 teaspoon extra virgin olive oil
Here is what you do:
Preheat a grill pan or large sauté pan to medium-high heat.
In a small bowl, mix together chili powder, brown sugar, salt, pepper, dry mustard, cumin, and cayenne pepper to make the Sweet & Spicy BBQ Rub. Cover both sides of the chicken with the dry rub mixture.
Brush the olive oil on the preheated pan.
Cook chicken in the pan for 10-15 minutes on both sides, or until juices run clear.
- Serves: 4 servings
- Serving size: 3 ounces cooked chicken
- Calories: 141
- Fat: 5 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Carbohydrates: 4 g
- Sugar: 3 g
- Sodium: 479 mg
- Fiber: 1 g
- Protein: 22 g
- Cholesterol: 55 mg
- 1 tablespoon chili powder
- 1 tablespoon brown sugar
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon dry mustard
- ½ teaspoon cumin
- ⅛ teaspoon cayenne pepper
- 1 teaspoon extra virgin olive oil
- 1 pound boneless, skinless chicken breasts
- Preheat a grill pan or large sauté pan to medium heat.
- In a small bowl, mix together chili powder, brown sugar, salt, pepper, dry mustard, cumin, and cayenne pepper to make the Sweet & Spicy BBQ Rub. Cover both sides of the chicken with the dry rub mixture.
- Brush the olive oil on the preheated pan.
- Cook chicken in the pan for 10-15 minutes on both sides, or until juices run clear.