Spice-Rubbed Chicken Breasts

2 boneless, skinless chicken breasts (about 1 pound)

1 tablespoon olive oil

1 tablespoon brown sugar

1 teaspoon ground cumin

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon sweet paprika

½ teaspoon dried thyme

½ teaspoon salt

½ teaspoon ground black pepper

¼ teaspoon ground allspice

Set the chicken breasts on a cutting board and slice horizontally across the piece to create 2 thinner halves. One at a time, cover each half with plastic wrap, then use a meat mallet to pound to an even thickness. Drizzle the pounded halves with the olive oil and rub all over.

In a small bowl, combine the brown sugar, cumin, garlic powder, onion powder, paprika, thyme, salt, pepper and allspice. Rub the mixture over both sides of each of the 4 pieces of meat.

If cooking on the grill, heat to medium heat. Cook for 2 minutes per side. If cooking on the stovetop, in a large skillet heat 1 tablespoon of canola oil over medium-high. Cook for 2 to 3 minutes per side, or until the chicken reaches an internal temperature of 160 degrees. Let rest for 5 minutes.

Serves four.

Nutrition values per serving: 170 calories, 5 g fat (1 g saturated), 5 g carbohydrates, 0 fiber, 4 g sugar, 26 g protein, 65 mg cholesterol, 320 mg sodium.

Alison Ladman for The Associated Press