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Healthy Spiced Chicken Recipe

5 Spice Oven-Broiled Chicken

What's the best way to keep chicken flavorful and healthy? Cooking in Pajamas recommends making five-spice oven broiled chicken.

I hate being on a diet.  I know, I know...diets don't work, you need to change your lifestyle. Yeah, right! Let's face it, I don't know many people who can maintain their ideal weight for any long term period, without some effort.  We all gain and lose weight throughout the year.

So this summer, I found myself up a couple of pounds. Not enough to need a new size of clothing, but enough that my favorite jeans were hard to button. Ugh. . .if I don't nip this in the bud right away, the scale is going to keep creeping up!

Everyone loses weight differently, but for me the easiest and quickest way to lose weight is to reduce my consumption of carbs. Not the healthy ones, like fruit and veggies. I eliminate breads, rice, and pasta. Unfortunately, that eliminates most of my favorite foods. My favorite "go-to" dinner is some kind of breaded chicken cutlet. Chicken can be so bland, and I can really spice up a yummy breading mixture.

I needed to find a different way to make my chicken. Of course, I could roast a whole chicken, but that gets boring after a while. I came upon a recipe for a "16 Spice Dry Rub" by Bobby Flay. It looked delicious, but I never want to take the time to blend 16 ingredients! I gave that recipe to Phil, because he loves preparing complex dishes that are labor intensive and I decided to come up with an easy to make seasoning for chicken, with ingredients that were already in my pantry.

See her recipe when you keep reading.

The result was delicious. This chicken is perfect for a quick weeknight meal, but also tasty enough to serve company. It can be eaten warm or room temperature, and is great as leftovers.

5 Piece Oven Roasted Chicken

3 tsp. dry mustard powder
4 tsp. garlic powder
3 tsp. chili powder
1 tsp. cumin
3 tsp. paprika (I use a blend of sweet paprika and smokey paprika)
1 tsp. kosher salt
1/2 c. honey
2 tsp. fresh lime juice
8 chicken thighs (if you use breasts, lessen the cooking time)

Preheat the broiler to high. Line a cookie sheet with non-stick spray and foil for easy clean-up.
In a small bowl, combine mustard, garlic powder, chili, cumin, paprika and salt. In a separate bowl, combine honey and lime.

Rinse the chicken and pat dry with paper towels. Roll each piece in the spice mixture to coat well. Place the chicken on the prepared pan.

Broil 5 minutes on each side.

Brush one side of the chicken with the honey mixture and broil one minute.  Flip the chicken over, and brush with the honey mixture again. Broil one more minute.

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