6 Rubs to Spice Up Chicken

Pick your favorite flavor, rub or brush onto 4 (6-ounce) skinless, boneless chicken breast halves, and grill until done.

First up, is the Mexican Mole Rub. 

Combine 1 tablespoon water and 2 teaspoons instant espresso powder in a small bowl, stirring until espresso dissolves. Stir in 2 teaspoons smoked paprika, 1 teaspoon unsweetened cocoa, 1 teaspoon ground cumin, 1 teaspoon olive oil, and ¼ teaspoon salt.

SERVES: 4 (serving size: about 1 teaspoon)

CALORIES 18 FAT 1.5g (sat 0.1g) SODIUM 149mg

 

Combine 1 teaspoon Hungarian sweet paprika, ½ teaspoon ground cumin, ½ teaspoon ground cinnamon, ¼ teaspoon salt, ¼ teaspoon ground ginger, ¼ teaspoon ground red pepper, and ¼ teaspoon freshly ground black pepper.

SERVES: 4 (serving size: ¾ teaspoon)

CALORIES 5 FAT 0.2g (sat 0.2g) SODIUM 148mg

Combine 1 tablespoon canola oil, 1 teaspoon ground turmeric, 1 teaspoon Madras curry powder, 2 teaspoons finely chopped fresh cilantro, 1 teaspoon grated lemon rind, 1 teaspoon minced fresh garlic, and ¼ teaspoon kosher salt.

SERVES: 4 (serving size: about 2 teaspoons)

CALORIES 36 FAT 3.7g (sat 0.3g) SODIUM 120mg

Place 2 teaspoons juniper berries, 1 teaspoon black peppercorns, ½ teaspoon kosher salt, ½ teaspoon crushed red pepper, and 1 bay leaf in a coffee or spice grinder; process until finely ground. Combine juniper mixture, 2 tablespoons extra-virgin olive oil, 6 minced sage leaves, and 1 minced garlic clove.

SERVES: 4 (serving size: about 2 teaspoons)

CALORIES 77 FAT 7.1g (sat 1.2g) SODIUM 240mg

Combine 1 teaspoon ground cumin, 1 teaspoon Hungarian sweet paprika, ½ teaspoon garlic powder, ½ teaspoon chipotle chile powder, ¼ teaspoon salt, and ¼ teaspoon ground cinnamon in a small bowl, stirring well.

SERVES: 4 (serving size: 1 teaspoon)

CALORIES 6 FAT 0.2g (sat 0g) SODIUM 131mg

Combine 1 tablespoon whole black peppercorns, 1 tablespoon fresh oregano leaves, ¼ teaspoon salt, and 1 crushed garlic clove in a mini food processor or mini chopper; pulse 8 to 12 times or until the mixture is coarsely to finely ground, as desired.

SERVES: 4 (serving size: 1½ teaspoons)

CALORIES 3 FAT 0.1g (sat 0g) SODIUM 147mg