2 teaspoons coriander seeds
2 teaspoons caraway seeds
3/4 teaspoon crushed red pepper
3/4 teaspoon garlic powder
1/2 teaspoon kosher salt
1-1 1/4 pounds boneless, skinless chicken breast
Grind coriander seeds, caraway seeds and crushed red pepper in a spice grinder (or mortar and pestle) until finely ground. Transfer to a small bowl and stir in garlic powder and salt.
Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.
3 g fat
1 g sat
2 g carbohydrates
0 g total sugars
23 g protein
1 g fiber
SmartPoints value : 2