BBQ Spice Rubbed Chicken with Corn-Tomato Sauté

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BBQ Spice Rubbed Chicken with Corn-Tomato Sauté: Everyone loves a tasty BBQ sauce, but a lot of the time, most of the processed sauce is filled with unhealthy amounts of sugar.

This recipe provides a healthy alternative that taste just as good and all it takes is a little BBQ spice rub, olive oil, and pepper.

The final result is a healthier BBQ chicken recipe, paired with a fresh corn and tomato sauté and enriched with a creamy, tangy sauce over the BBQ chicken.

Copy of Garlic-Herb Pork Tenderloin quote

It you don’t have a BBQ spice rub you can make your own. Mix brown sugar, paprika, black pepper, salt, chili powder, garlic powder, onion powder, and cayenne pepper in a bowl.

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BBQ Spice Rubbed 5

BBQ Spice Rubbed Chicken with Corn-Tomato Sauté

Everyone loves a tasty BBQ sauce, but a lot of the time, most of the processed sauce is filled with unhealthy amounts of sugar.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 2


  • 2 medium boneless skinless chicken breasts
  • BBQ spice
  • 1 large clove garlic
  • 2 ears of corn
  • 2 scallions
  • 1 bunch of basil
  • 1 oz sour cream
  • 1 ⁄4 cup apple cider vinegar
  • small bunch of grape tomatoes
  • olive oil
  • freshly ground pepper
  • coarse kosher salt


  • Marinate chicken: Pat chicken dry, and pound chicken to an even 1⁄2-inch thickness. In a bowl, combine BBQ spice, 2 teaspoons each olive oil and water, and a few grinds of black pepper. Add chicken to bowl, tossing gently to coat.
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  • Prep ingredients: Peel and finely chop 1 large garlic clove. Shuck corn, then cut kernels from cobs, then thinly slice scallions. Pick basil leaves from stems and thinly slice leaves.
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  • Season sour cream: In a small bowl, combine 2 tablespoon sour cream, 1 tablespoon of water and olive oil, and 1⁄4 teaspoon each cider vinegar, chopped garlic, and salt. Whisk until smooth. Season with black pepper.
    bbq suate
  • Cook corn & tomatoes: Heat 1 tablespoon of olive oil in heavy skillet over medium-high. Add tomatoes; cook until brown, about 3–4 minutes, crushing gently with a spoon to release juices. Add corn, remaining chopped garlic, and 1 tablespoon olive oil. Cook, until corn is tender, about 3–4 minutes. Season with 1⁄4 teaspoon salt and pepper.
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  • Cook chicken: Transfer corn and tomato mixture to a medium bowl. Add 1 tablespoon of olive oil to skillet over medium-high heat. Add chicken. Cook for 3–4 minutes per side, until golden-brown. Transfer chicken to plates.
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  • Finish & serve: Into the corn-tomato sauté, add basil, 2 teaspoons of vinegar and olive oil and 2⁄3 of the scallions. Serve chicken topped with sour cream sauce alongside of the corn-tomato sauté. Garnish with remaining scallions.
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