Sweet and Spicy BBQ Chicken with Garlic Green Beans

The Recipe’s Story

It is summer time and for dinner I enjoy my husband tossing something onto the BBQ. I don’t like to do dishes and I really like the crispy charred flavor of meat and vegetables cooked on the grill, especially chicken. My favorite chicken marinate is from a ridiculously overpriced yet delicious place in Portland. My father in law spoils me with a few pounds of this once in a while which I ration out from my freezer. I have never been able to replicate the flavors but this sweet and spicy rub is a delicious alternative that I can make at home.

I combined a few recipes to make this blend. It is more on the sweet side because I like to taste the chicken not just the heat but, if you like a bit more spice, add more of the chili powder. When the rub is blended it turns into a gritty mixture that you could put on more than just chicken. I imagine this would be delicious on corn on the cob and make an interesting potato dish but, for now, I will just stick with my chicken dish because it works. The green beans balance out the sweet and spice chicken with strong garlic kick and are low in calories. Together these two make a flavorful meal.

This dish is healthy. Using skinless chicken breast gives you a relatively low saturated fat protein compared to the alternatives. Just 3 oz. offers 27g of protein, the very building block of your body and essential component for the building and maintenance of structures such as bone, cells and breaking down toxins. You get vitamin B6 and B3 from poultry. Green beans are a low calorie filling fiber that offer vitamin C, K and A . Canola oil adds healthy omega 3 and garlic contains allicin, an antioxidant. All these ingredients cook up a healthy meal.

Sweet and Spicy BBQ Chicken with Garlic Green Beans

2/3 boneless, skinless chicken breast cut into two cutlets

1 T brown sugar

1 T olive oil

½ tsp. chili powder

1 tsp. oregano

¼ tsp. salt

¼ tsp. pepper

1. In a small bowl combine the brown sugar, olive oil, chili powder, oregano, salt and pepper. When combined the mixture will be a gritty, thick paste.


2.  Pat the chicken breast dry with  a paper towel. Using a spatula or your hand, rub the mixture evenly on both sides of the chicken breast.


3. Using direct heat, BBQ each side until cooked through. About 6 min per side.

Servings: 2
Calories: 346 per serving

Garlic Green Beans

2 c fresh green beans, washed and cut into 1 inch pieces

1 tsp. olive oil

2 garlic cloves

¼ tsp. pepperCoat a saute pan with the olive oil then add the remaining ingredients. Cook over medium heat for about 4 min. Green beans will turn vibrant green when done and garlic will be fragrant and browned.

Servings: 2
Calories: 58