Barbecue Chicken with Mustard Glaze

A five-ingredient rub and a three-ingredient basting sauce are all you need to take chicken from routine to off-the-charts good. An assortment of spices mixed with common condiments makes a thick, tangy-sweet glaze with a hint of smokiness. Grilled summer squash makes a light, fresh side.

Yield: 4 servings (serving size: 2 chicken thighs)

Ingredients

• 2  tablespoons  dark brown sugar
• 2  teaspoons  garlic powder
• 2  teaspoons  chili powder
• 1  teaspoon  smoked paprika
• 1/2  teaspoon  salt
• 1/4  cup  ketchup
• 1  tablespoon  dark brown sugar
• 1  tablespoon  sherry or red wine vinegar
• 1  tablespoon  Dijon mustard
• 8  (6-ounce) skinless, bone-in chicken thighs
• Cooking spray

Preparation

1. Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk.

2. Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with half of ketchup mixture; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165°.

Grilled summer squash: Cut 2 zucchini and 1 yellow squash lengthwise into 1/4-inch-thick slices. Brush with 2 teaspoons olive oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Grill 3 minutes on each side or until tender.

Nutritional Information

Calories:

226

Fat:

5.5g (sat 1.4g,mono 1.7g,poly 1.4g)

Protein:

27.7g

Carbohydrate:

15.4g

Fiber:

0.4g

Cholesterol:

115mg

Iron:

1.9mg

Sodium:

651mg

Calcium:

28mg