of March 30, 2002
is beginning to warm up so clean up the grill
and let's start grilling. It is one of the healthiest
ways to cook meat and vegetables without added
fat. Here are some of our favorite grilling rubs.
Remember to use lean cuts of beef, poultry, fish
or pork. Most rubs work best if rubbed onto all
sides and allowed to sit in the refrigerator for
1 to 2 hours.
of these rubs can be kept in a covered container
for up to one month. Feel free to adjust the seasonings
to your taste.
Rub: Combine 2-1/2 tablespoons of paprika
with 2 teaspoons each of white pepper, dried oregano,
dried thyme, 1 teaspoon each of cayenne, ground
celery seeds and salt, 3 tablespoons of grated
onion and 2 minced garlic cloves.
Rub: Mix a teaspoon each of ground coriander,
ginger, turmeric, cumin, paprika, and salt with
1/2 teaspoon each of ground cardamom and cayenne
pepper, along with 2 minced garlic cloves.
Rub: Mix 1-1/2 teaspoons of allspice, 1 teaspoon
each of thyme, curry powder, paprika, and sugar,
1/2 teaspoon each of salt, freshly ground black
pepper, cayenne, 1/4 teaspoon each of grated nutmeg
and cinnamon, and 1/8 teaspoon of ground cloves.
Rub #1: Combine 2 tablespoons each of black
pepper and paprika, 1 tablespoon sugar, 1-1/2
teaspoons garlic powder, 1 teaspoon each of salt,
chili powder and onion powder and 1/2 teaspoon
Barbeque Rub #2: Combine 1 Tablespoon each
of ground black pepper, ground white pepper, sugar,
ground cumin, garlic powder, brown sugar, ground
oregano, celery salt, salt; 1 teaspoon of dry
mustard; 2 Tablespoons Chili powder, 4 Tablespoons
Sweet Paprika and 1-2 teaspoons cayenne pepper.
Jerk Rub: Combine 2 teaspoons each of sugar,
ground thyme, dried chives and salt; 1 tablespoon
each of onion flakes, onion powder, cayenne pepper;
1 teaspoon each fresh ground black pepper and
ground allspice; 1/4 teaspoon ground nutmeg and
ground cinnamon; 2 teaspoons salt.
Herb Rub: Combine 4 teaspoons of sage with
2 teaspoons each of thyme and savory, and a teaspoon
each of salt and ground pepper.
Rub: Mix 2 tablespoons of paprika, 1 teaspoon
each of salt and sugar, 1/2 teaspoon each of black
pepper, ginger, cardamom, cumin, fenugreek, and
1/4 teaspoon each of cloves, cinnamon, allspice
Chicken Rub: Combine 1/4 cup sweet paprika,
1/4 cup brown sugar, 3 teaspoons each of salt,
dried ground chipotle peppers and ground garlic
powder, 1-1/2 teaspoon each of celery salt, onion
powder, fresh ground black pepper and ground chimayo
red chili or cayenne.
Rub: Combine 1 tablespoon each of dried basil
leaves, dried oregano and sweet paprika; 2 teaspoons
each of salt and dried thyme and 1 teaspoon ground
Blackening Spice Rub: Combine 5 teaspoons
sweet paprika, 1 teaspoon each of dried ground
oregano, cayenne pepper and dried ground thyme;
1/2 teaspoon finely ground black pepper, finely
ground white pepper and garlic powder.
Greek Rub: Combine 2 tablespoons dried
thyme, dried rosemary, dried oregano; 2 teaspoons
salt and 1 teaspoon ground black pepper.
Curry Chicken Rub: Combine 1/4 cup chili
powder, 1 Tablespoon Curry Powder, 2 teaspoons
celery salt, 1 teaspoon each of onion powder,
garlic powder, dry mustard, white pepper, dried
oregano and parsley flakes.
Tandoori Chicken and Fish Rub: Combine
1 teaspoon each of ground cumin, coriander, ground
ginger, sweet paprika, turmeric, salt and cayenne
Italian Rub: Combine 2 teaspoons each garlic
powder and salt; 3 teaspoons each ground oregano
and ground basil.
Rub: Combine the following and grind in spice
or pepper mill. 2 Tablespoons each fennel seed,
Szechuan peppercorns; 3 star anise, 1 Tablespoon
coriander, 1 teaspoon black peppercorns, 1/2 teaspoon
each of whole cloves, cumin seeds, ground cinnamon,
ground ginger and turmeric.
of March 23, 2003
wonder how you come up with the % of calories
from fat in a food? It may sound a little complicated
but it really is very simple.
you need to know how many grams of fat are in
the food and that 1 gram of fat contain 9 calories.
You also need to know the number of calories in
the food. Most package labels include this information.
For nonpackaged foods, use our
statistics section or use a calorie
handbook. Then, plug in the numbers into the equations
Step 1: Total fat in grams x
9 = total calories from fat
Step 2: (Total fat calories
total calories) x 100 = % calories from fat
of March 16, 2003
meals can be nutritious and delicious! When you
come in from work tired, it is great to have some
recipes like these to fall back on. Try this easy
Ginger Chicken Salad made with left over chicken
cup nonfat plain yogurt
2 tablespoons lime juice
2 teaspoons grated fresh ginger
2 cups chopped, cooked chicken breast
cup snow peas pods, long-bias cut or
2 cups torn bibb lettuce or spinach leaves
2 stalks celery, thinly sliced (1 cup)
1 tablespoon very thinly sliced red onion
the yogurt, lime juice and ginger in a medium
bowl. Add chicken and stir to coat. Cover and
chill for at least 30 minutes. Toss pea pods or
greens, celery and onion together. Arrange in
four chilled salad bowls. Top with chicken mixture.
Makes 4 servings.
Serving: 139 calories, 23 g protein, 4 g carbohydrate,
3 g total fat (1g monounsaturated, 1 g saturated),
60 mg cholesterol, 1 g fiber, 81 mg sodium
of March 9, 2003
Talk Turkey! Turkey, especially the white
meat is low in fat, cholesterol and calories.
Selecting the turkey cut called for in a recipe
may be confusing because there are so many new
products on the market. Here are some brief descriptions
to help you identify the different cuts.
breast tenderloin is the whole muscle on the
inside of the breast. Turkey breast tenderloin
steaks are cut lengthwise form the tenderloin.
They are usually 1/2 inch thick and resemble a
breast steaks are cut crosswise from the breast.
They are usally 1/2 to 1 inch thick. The 1/2 inch
thick steaks are interchangeable with boned skinless
chicken breast halves of the same weight.
breast slices or cutlets are also cut
crosswise from the breast but are thinner than
the steaks (usually 1/4 to 3/8 inch thick). They
can be used in recipes that call for pounded skinless,
boneless, chicken breast halves.
of March 2, 2003
new things. Variety is the key to keeping your
menus new and exciting. Don't get stuck just eating
the same old baked potato and plain grilled chicken
breast or grilled turkey burger. So add a little
spice and pizzazz to your diet. Experiment with
new cuisines from different countries and new
don't have to be hot or spicy to be interesting.
Try aromatic flavors like lemongrass in Lemongrass
Chicken Soup. Or try experimenting
lime leaves, bay
Try our Arugula
Tomato Salad. Arugula has a slightly
peppery and sweet tang. Try one new flavor each
week and you will soon find some favorite new
flavors that you just can't live without.