Dot to Trot

My world is expanding as my butt is shrinking!

Kicking Chicken Up a Notch: Rubs!

Image courtesy of Dan/

Image courtesy of Dan/

I tend to use Sunday to cook for the week. Just makes it easier as I plan out my weekly menu. This week’s main staple: Chicken! Excited? Yeah, me neither. Since chicken can get a bit dull, and I’m making about 12 breasts, I have 2 rubs and a marinade I’ll be using on the chicken – 4 breasts per concoction. I find that I’m more likely to eat the chicken during the week if there is a bit of zip to the tasty goodness. Below are recipes for a blackened cajun rub and a moroccan rub that I discovered on the Atkins site. The amounts for each ingredient is what I use to make each rub in large batches. I started making the rubs in bulk so that I don’t have to constantly pull out all of the ingredients each time I want a rub. The batches can usually last about a month.

Rub 1: Blackened Cajun Rub
Good with beef, chicken or fish

1/2 C Paprika + 2 tbsp
1/2 C Dried Oregano
1/4 C Salt
1/4 C Garlic Powder
4 tsp Dried Thyme
4 tsp Cayenne Pepper

Place ingredients in a large bowl and mix well. Set aside a small portion of the rub, enough for 4 chicken breasts.

Rub 2: Moroccan Rub
Good with chicken, lamb or shrimp

1/2 C Cumin + 2 tbsp
1/3 C Ground Coriander
1/3 C Salt
2 Tbsp Black Pepper + 2tsp
2 Tbsp Ground Ginger + 2 tsp
2 Tbsp No Calorie Sweetener (granular is better than powder)
4 Tsp Ground Cinnamon

Place ingredients in a large bowl and mix well. Set aside a small portion of the rub, enough for 4 chicken breasts.

Applying The Rub
After you’ve cleaned your meat, pat it dry. Take the rub in your hands and being rubbing it onto the meat, making sure to coat all sides. Some of you might be inclined to drop the rub in a baggie add the meat and shake the bag a la Shake n’ Bake. You could, but I like to physically rub the seasoning on the meat. Its the best way to ensure the meat is fully coated and that you have enough rub mix actually on the meat and not just a dusting.

Once you have rubbed the mix onto the chicken breasts, place it in a large resealable baggie and add 1-2 tbsps of extra virgin olive oil. Let the bag ‘o meat sit for about 30 minutes, flipping half way through. You want the olive oil to coat the chicken. After 30 it’s ready for grilling or baking.



Single Post Navigation

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

Crime Time Podcast

A book podcast | mystery, thriller, sci-fi, horror, & crime fiction.

John L. Monk

Double space. In the face. SASE.

Shea Oliver

Living the Dream - Snapping Pics - Building Companies - Hiking - Traveling - Blogging - Writing - Eating - Drinking - Enjoying

The Author Stories Podcast with Hank Garner

The story behind the stories, and the story tellers

Thought Scratchings

the bit your brain can't itch, served in a packet of alternative pig shit.

Knite Writes

The Official Blog of Therin Knite


Books, Reviews and bookish thoughts

charles french words reading and writing

An exploration of writing and reading

C h a z z W r i t e s . c o m

Write and publish with love and fury.


My interviews with many authors

Next Stop . . .

Author and Dreamer.

The eBook Evangelist

Singing the praises of ebooks


Effective Cover Design and Creation Made Easy


Author and Book Reviewer

T. Ellery Hodges' The Never Chronicles

Lots of things never happen here...

1103 Boutique

Bath, body, fashion

%d bloggers like this: