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25 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescetarian
paleo
(?)
Not paleo due to:
brown sugar
canola oil
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 6.5% of RDA
• Carbs: 2.1% of RDA
• Fat (total lipid): 8.8% of RDA
• Fiber: 1.6% of RDA
• Fructose: 0.2% of RDA
• Protein: 12.9% of RDA
• Sodium: 45.4% of RDA
• Sugar: 14.0% of RDA
• Vitamin A (IU): 1.7% of RDA
• Vitamin B6: 26.2% of RDA
• Vitamin C: 0.6% of RDA
• Iron: 0.0% of RDA
• Magnesium: 6.1% of RDA
• Manganese: 3.9% of RDA
• Niacin: 34.3% of RDA
• Potassium: 6.9% of RDA
• Zinc: 3.1% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
INGREDIENTS
Amount
Measure
Ingredient
 
2
tsp
 
2
tbsp
 
1/2
tsp
 
1/4
tsp
 
1/4
tsp
 
1
tsp
 
1/2
tsp
 
1/8
tsp
 
1
tbsp
 
1 1/2
whole
boneless, skinless.
 
 
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PREPARATION
1.
Combine all the spices, brown sugar, and oil in a small bowl. Preheat a skillet or grill to high heat.
2.
Rub the spice mixture over the chicken breasts. You can layer the spice mixture on the chicken as thick or thin as you like - there should be enough to cover about 4 large chicken breasts or 1½ lbs.
3.
Place the spice-rubbed chicken breasts on the hot grill or skillet. Cook for about 4 minutes on each side, until the exterior is very deep, dark brown and the inside is no longer pin.
4.
Remove from heat and let rest for 5-10 minutes to let the juices soak in before cutting.
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 129
Protein 14.5 g
Carbohydrates 5.64 g
Iron 0 mg
Fiber 0.45 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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