Keep meats lean, not boring, with zesty rubs | The Honolulu Advertiser

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Keep meats lean, not boring, with zesty rubs | The Honolulu Advertiser | Hawaii's Newspaper

Posted on: Wednesday, June 13, 2007

TASTE
Keep meats lean, not boring, with zesty rubs

•	Cool off with cukes

By Elaine Magee

The savory spice rub, top, and lemon-pepper herb rub, bottom, add flavor to lean meats without contributing a lot of calories.

Q. I'm trying to follow my doctor's orders and cook leaner meats. How can I make them more exciting and keep things healthy?

A. Cooking lean and low fat doesn't have to be bland and boring. The key is adding some natural flavors into the mix whenever possible. One easy way to add flavor to meat without adding a lot of calories and fat is to rely on flavorful rubs.

Here are two easy rubs I like to use.

SAVORY SPICE RUB

1 teaspoon seasoning salt

2 teaspoons onion powder

2 teaspoons garlic powder

1 teaspoon freshly ground black pepper

Mix together all the ingredients well. Store in a sealable plastic bag for up to a month.

This rub works well to season burgers or chicken breasts. Sprinkle 1/4 to 1/2 teaspoon per side. Cook or grill as desired.

Makes enough spice for about 6 to 8 lean burgers or skinless chicken breasts

Per 1 teaspoon of rub: .5 calories, .1 g protein, .1 g carbohydrate, no fat, no cholesterol, no fiber, 231 mg sodium. No omega-3 fatty acids or omega-6 fatty acids. Weight Watchers points, 0

LEMON-PEPPER HERB RUB

1 1/2 tablespoons minced garlic

1 tablespoon finely chopped lemon zest (or peel)

1 1/2 tablespoons finely chopped fresh rosemary leaves

1 1/2 teaspoon dried basil leaves, crushed

1/2 teaspoon salt

3/4 teaspoon dried thyme leaves, crushed

3/4 teaspoon coarsely ground black pepper

Add all the ingredients to a small bowl and mix together well. Dry the outside of whatever skinless meat you are going to grill well with paper towels then coat the outside lightly with extra-virgin olive oil (I used about 1 1/2 teaspoons olive oil for a turkey breast).

Rub the lemon-pepper herb mixture on the outside of your seafood, skinless poultry or pork tenderloin; let rest 15 minutes.

Grill your meat to your desired doneness (fully cooked for fish, poultry and most meats).

Makes about 5 tablespoons.

Per 1/2 tablespoon of rub: 3 calories, .1 g protein, .7 g carbohydrate, no fat, no cholesterol, .2 g fiber, 107 mg sodium. No omega-3 fatty acids or omega-6 fatty acids. Weight Watchers points, 0

Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.

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