BBQ Spice Chicken – Rachel Ray – WW 5 Points

The memory is etched in my mind: a sizzling grill, the smoky aroma of spices filling the air, and the joyful laughter of family gathered around our backyard patio. My first attempt at grilling this BBQ Spice Chicken was a bit of a disaster, truth be told – slightly charred on the outside, a little undercooked within. But even with those initial imperfections, the explosion of flavor from the spice rub was undeniable. It was the start of a summer tradition, a taste of home that I’ve recreated countless times since, each attempt bringing me closer to that perfect bite.

Recipe Overview

• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Total Time: 20 minutes
• Servings: 4
• Yield: 4 chicken breasts
• Dietary Type: High Protein, Low Carb

Ingredients

• 4 chicken breasts, boneless, skinless
• 3 tablespoons Splenda brown sugar
• 2 tablespoons chili powder
• ½ tablespoon ground cumin
• 1 tablespoon coriander
• 1 tablespoon grill seasoning
• 1 tablespoon extra virgin olive oil

Equipment Needed

• Gallon-size food storage bag
• Tongs
• Grill pan or skillet
• Meat thermometer

Instructions

1. In a gallon-size food storage bag, combine the Splenda brown sugar, chili powder, cumin, coriander, and grill seasoning. Seal the bag and shake to blend all the spices evenly. This mixture forms the heart of our BBQ spice blend.

2. Drizzle the chicken breasts with extra virgin olive oil. Using tongs, gently spread the oil evenly over the surface of each breast. This thin layer of oil helps the spice rub adhere beautifully and also contributes to a delicious sear.

3. Place the olive oil-coated chicken breasts into the food storage bag containing the spice blend. Seal the bag securely, ensuring most of the air is removed. Shake the bag vigorously, ensuring each chicken breast is thoroughly coated with the BBQ spice mixture. The goal is to create a generous, even crust of flavor on all sides.

4. Heat a grill pan (or skillet) over medium-high heat. You want the pan to be hot enough to create a nice sear without burning the spices.

5. Carefully place the spice-coated chicken breasts onto the hot grill pan. Allow the chicken to cook for approximately 5 minutes on one side, undisturbed. This allows for the development of a beautiful caramelized crust on the bottom.

6. Using tongs, flip the chicken breasts to cook the other side. Continue cooking for another 5 minutes, or until the chicken is cooked through.

7. To ensure the chicken is fully cooked, use a meat thermometer to check the internal temperature. Insert the thermometer into the thickest part of the breast; it should reach 165 degrees Fahrenheit. If the chicken hasn’t reached this temperature, continue cooking for a few more minutes, checking periodically until it’s done. Avoid overcooking, as this can dry out the chicken.

8. Remove the BBQ Spice Chicken from the grill pan and let it rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful final product.

9. Enjoy!

Expert Tips & Tricks

• Spice Level Adjustment: For a spicier kick, add a pinch of cayenne pepper or a dash of hot sauce to the spice blend. Conversely, if you prefer a milder flavor, reduce the amount of chili powder slightly.
• Marinating Magic: For even more intense flavor, prepare the chicken with the spice rub several hours in advance, or even overnight. Place the chicken in the bag with the spices in the refrigerator, allowing the flavors to deeply penetrate the meat.
• Even Cooking: To ensure even cooking, pound the chicken breasts to an even thickness before applying the spice rub. This will help them cook at the same rate and prevent some areas from being overcooked while others remain undercooked. You can easily do this by placing the chicken breast between two sheets of plastic wrap and gently pounding it with a meat mallet or rolling pin.
• Grill Marks: For those beautiful grill marks, make sure your grill pan is preheated properly and resist the urge to move the chicken around too much while it’s cooking. This allows for the distinct markings to form.
• Spice Bloom: Lightly toasting the spices in a dry pan for a minute or two before grinding them releases their essential oils and intensifies their flavor. Allow them to cool before adding them to the brown sugar and other ingredients.
• Prevent Sticking: If you are using a skillet, ensure it’s non-stick or lightly oiled to prevent the chicken from sticking. You can also use a cast iron skillet for a beautiful sear.

Serving & Storage Suggestions

Serve the BBQ Spice Chicken hot off the grill, accompanied by your favorite sides. It pairs perfectly with a fresh salad, grilled vegetables, corn on the cob, or even a simple rice pilaf. For a complete Rachel Ray-inspired meal, consider serving it with her Salsa Salad.

Leftover cooked chicken can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave it (though it may dry out slightly), bake it in the oven at 350°F (175°C) until heated through, or pan-fry it with a little oil for a crisper texture.

For longer storage, you can freeze the cooked chicken. Wrap it tightly in plastic wrap, then place it in a freezer-safe bag or container. Frozen chicken can last for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.

It is not recommended to leave cooked chicken at room temperature for more than 2 hours, as this can increase the risk of bacterial growth.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	332.9 kcal	N/A
Calories from Fat	158 g	48%
Total Fat	17.6 g	27%
Saturated Fat	4.5 g	22%
Cholesterol	92.8 mg	30%
Sodium	134.7 mg	5%
Total Carbohydrate	12.5 g	4%
Dietary Fiber	1.4 g	5%
Sugars	10.2 g	41%
Protein	30.8 g	61%

Variations & Substitutions

• Sweetener Swap: If you don’t have Splenda brown sugar on hand, you can use regular brown sugar, honey, or maple syrup instead. Keep in mind that using regular sugar will slightly increase the carbohydrate content of the dish.
• Spice Rack Remix: Feel free to experiment with different spice combinations to customize the flavor profile. Smoked paprika, garlic powder, onion powder, or even a touch of cinnamon can add interesting nuances.
• Herbaceous Twist: Incorporate fresh herbs into the spice rub for added freshness. Chopped cilantro, parsley, or oregano would be delicious additions.
• Citrus Zest: Add a teaspoon of lemon or lime zest to the spice mixture for a brighter, more vibrant flavor.
• Protein Power: This spice rub also works wonderfully with other proteins like pork chops, salmon fillets, or even tofu steaks. Adjust the cooking time accordingly.

FAQs (Frequently Asked Questions)

Q: Can I use frozen chicken breasts?
A: Yes, but make sure to thaw them completely before applying the spice rub. Pat them dry with paper towels to remove excess moisture for better browning.

Q: How can I prevent the chicken from drying out?
A: Avoid overcooking the chicken. Use a meat thermometer to ensure it reaches 165°F, and let it rest for a few minutes before slicing.

Q: Can I make this recipe on an outdoor grill?
A: Absolutely! Simply grill the chicken over medium-high heat, turning occasionally, until cooked through.

Q: Is Splenda brown sugar essential for this recipe?
A: No, you can substitute it with regular brown sugar or another sweetener of your choice, but the nutritional information will change accordingly.

Q: How can I make this recipe vegetarian or vegan?
A: Substitute the chicken with firm or extra-firm tofu, pressed to remove excess water. Marinate the tofu with the spice rub and grill or pan-fry until golden brown.

Final Thoughts

This BBQ Spice Chicken recipe, inspired by Rachel Ray, is more than just a simple meal; it’s a journey of flavors, a celebration of home cooking, and a reminder of the joy that comes from sharing good food with loved ones. Don’t hesitate to experiment with the spice blend, adapt it to your own taste, and make it your own. I encourage you to fire up the grill, gather your ingredients, and embark on this flavorful adventure. And as always, I’d love to hear about your experiences – share your photos, comments, and variations. Bon appétit!