Spice Rubs

Once a week, we pick up a tray of chicken thighs at Costco and either cook them up on the grill or roast them in the oven. This provides us with 3-4 meals – one for the night we roast them up and the rest in the freezer for a quick meal during the week.

I started to become bored with the “usual” way we seasoned them prior to cooking and went looking for something that did not include a coating of bread crumbs or flour. I came across a series of Spice Rub Recipes. The ones that follow are those that least rely upon a sweetener. Bluntly – the amount of actual sweetener that ends up on each piece of chicken – would not preclude using the real thing.

Preheat your oven to 350̊ F or medium flame on the grill.

Coat each piece with the spice rub and then spray with an olive oil cooking spray to help the spices stick. I sprinkled some of the spice mixture on each piece, then used my hands to rub the mixture all over each piece.

Roast or Grill the chicken until an instant-read thermometer inserted into the thickest part of the meat reads 165̊ F.

Store excess rub in an airtight container; depending upon the amount of chicken – there will be extra.

I may experiment with using these mixtures the next time we grill a steak or cook a roast in the oven.

Smoky Red Rub
Makes about ½ cup

2 Tbsp smoked paprika
2 Tbsp Kosher salt
2 Tbsp sugar substitute
1 Tbsp chili powder
2 ¼ tsp freshly ground black pepper
1 ½ tsp granulated garlic
1 ½ tsp granulated onion
1/8 tsp cumin
½ tsp celery salt
1/8 tsp cayenne pepper

Middle Eastern Rub
Makes about ¼ cup

1 Tbsp Kosher salt
1 tsp paprika
½ tsp ground sumac
½ tsp onion powder
½ tsp garlic granulated
½ tsp freshly ground black pepper
½ tsp dried parsley
½ tsp sugar substitute

Autumn Spice Rub
Makes about 1 cup

½ cup ground coriander
2 Tbsp ground allspice
2 tsp ground cloves
1 bay leaf, ground
2 Tbsp ground cumin
3 Tbsp freshly ground black pepper
1 Tbsp ground cinnamon
1 Tbsp sugar substitute

Creole Rub
Makes about 1 cup

¼ cup paprika
¼ cup granulated garlic
2 Tbsp granulated onion
1 ½ Tbsp freshly ground black pepper
1 tsp white pepper
2 Tbsp dried oregano
2 Tbsp dried thyme
1 Tbsp light brown sugar substitute
1 tsp cayenne pepper
1 tsp ground cumin

Spanish Rub
Makes about 1 cup

6 Tbsp smoked paprika
3 Tbsp regular paprika
3 Tbsp dried cilantro
3 Tbsp Kosher salt {reduce as desired}
1 Tbsp ground dried lemon peel
1 ½ tsp freshly ground pepper
1 tsp sugar substitute

Mocha Brown Sugar Rub

½ cup pre-ground coffee (I used instant decaf)
2 Tbsp light brown sugar
2 Tbsp Kosher salt
1 ½ tsp ancho chili powder
1 ½ tsp ground anise seed
2 Tbsp grated Mexican chocolate (I used plain coc0a powder)
Makes about 1 cup

The SUGAR Question. Whether you use Sugar or a Sugar Substitute – you should know these facts. 

Carbohydrates: Refined sugar is composed entirely of carbohydrates. One teaspoon, or 4.2 grams of sugar, contains 4.2 grams of carbohydrates.

Brown Sugar: Brown sugar is slightly more diet-friendly than white sugar. At 11 calories per teaspoon, brown sugar contains 2.9 grams of carbohydrates.

One Tablespoon = 3 Teaspoons.


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