Spice-Rubbed Chicken
Coat chicken breasts in this recipe with sweet-spicy rub and cook. Freeze individually wrapped so you can pull and thaw as many or few as you need for a quick lunch or dinner.
Prep Time:
15 mins
Total Time:
1 hr 3 mins
Servings:
16 chicken breasts
Ingredients
-
1/4 cup packed brown sugar
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2 Tbsp. paprika
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2 tsp. salt
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2 tsp. ground coriander
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1 tsp. ground black pepper
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1 tsp. garlic powder
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1/2 tsp. cayenne pepper
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16 skinless, boneless chicken breast halves (about 5 lbs.)
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2 Tbsp. cooking oil
Directions
1.
For spice rub, in small bowl combine brown sugar, paprika, salt, coriander, black pepper, garlic powder and cayenne pepper. Brush chicken with oil. Sprinkle chicken with spice rub on both sides. With fingers, gently rub in spice mixture. Arrange on two 15x10x1-inch baking pans. Refrigerate chicken for 15 minutes. Preheat oven to 400 degrees F .
2.
Bake chicken breasts, one pan at a time, uncovered, for 18 to 20 minutes or until no longer pink (170 degrees F ). (Refrigerate second pan of chicken, covered, while baking the first pan.)
3.
Let chicken stand 30 minutes to cool. Individually wrap chicken breasts in waxed paper. Divide wrapped chicken among two large freezer bags, removing as much air as possible from bags. Label and freeze up to 4 months. Thaw and use for Chicken Noodle Toss with Greens, or other recipes.
4.
Quick Thaw: Thaw in the microwave at 30% power (medium-low) for 4 to 5 minutes for one chicken breast, turning once. Increase time by 3 to 4 minutes for each additional chicken breast.
Nutrition information
Calories 202, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Cholesterol 82 mg, Sodium 373 mg, Carbohydrate 5 g, Total Sugar 3 g, Fiber 1 g, Protein 34 g. Daily Values: Vitamin C 1%, Calcium 3%, Iron 9%.
Percent Daily Values are based on a 2,000 calorie diet
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