Best Chicken Rub

• 份量: 6 servings
• 活動時間: 15 minutes
• 總時間: 21 minutes

食材

2 pounds chicken (breasts, thighs, or tenderloins)

2 tablespoons olive oil

4 teaspoons red wine vinegar

2-1/2 teaspoons salt

2-1/2 teaspoons Italian seasoning

1 teaspoon garlic powder

1 teaspoon paprika

1 teaspoon brown sugar

1 teaspoon pepper

1/2 teaspoon onion powder

1/2 teaspoon ground mustard

1/4 teaspoon red pepper flakes

1/4 teaspoon dried thyme

Cooking spray (or vegetable oil)

步驟

Prepare

Trim chicken breasts of fat and slice them evenly in half crosswise. Pound pieces to an even thickness (with a meat mallet or the bottom of a frying pan) to ensure even cooking. If using tenderloins, remove the tendons.

Rub

Add everything except chicken to a small bowl; stir to combine.

Coat Chicken

Spread rub evenly over all chicken pieces (on all sides).

Prepare Grill

Preheat grill to medium-high heat (450℉). Generously oil the grill (I drench a rolled-up paper towel in vegetable oil and, holding it with tongs, rub it over grill grates.) or carefully (standing back) spray grill grates with cooking spray.

Grill

Using tongs, place chicken on the grill, well spaced out. Grill chicken, turning only once halfway through grilling, about 3–5 minutes per side (or until the thickest part of the chicken registers 160℉ and the meat is nicely charred). When chicken is ready to flip, it should come off the grill grates easily. (I use a sharp metal turner to flip chicken to the other side.) Carryover heat will take chicken to 165℉.

Enjoy

Transfer chicken to a plate and cover with foil. Allow chicken to rest 5–10 minutes so the juices can redistribute. Thinly slice or chop. Taste and add a sprinkle more salt if needed. Serve with lemon wedges on the side.

營養

• 卡路里: 43 kcal
• 總脂肪: 4.7 g
• 鈉: 969.5 mg
• 總碳水化合物: 0.5 g
• 膳食纖維: 0.3 g
• 蛋白質: 0.1 g