Healthy Menu: Tips for Grilling

Stop larding up meat on the grill! There's no need for oil or other fat-heavy additions. Dry rubs add tons of flavor without adding fat.

Getting Started:

Here are six dry rubs for lamb, beef, chicken, fish, or even tofu. Whisk any one of them together in a large bowl.

All-American Barbeque Rub

2 tablespoons mild paprika
2 tablespoons packed dark brown sugar
1 tablespoon dry mustard
1 tablespoon chile powder
1 tablespoon onion powder
2 teaspoons garlic powder
2 teaspoons salt
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground black pepper


All-American Barbeque Rub

1/4 cup chile powder
1/4 cup mild paprika
2 tablespoons packed dark brown sugar
2 tablespoons ground cumin
1 tablespoon dried oregano
2 teaspoons salt
1 teaspoon ground black pepper


Southwestern Rub

2 tablespoons chile powder
2 tablespoons garlic powder
2 tablespoons dry mustard
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon mild paprika
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons salt


Jerk Rub

1/4 cup dried crushed rosemary
1/4 cup dried thyme
2 tablespoons dry mustard
4 teaspoons salt
4 teaspoons ground black pepper
4 teaspoons onion powder
2 teaspoons celery seed
2 teaspoons ground cloves
1 teaspoon cayenne


Curry Rub

3 tablespoons yellow curry powder
2 tablespoons ground ginger
2 tablespoons ground cinnamon
2 tablespoons ground cumin
1 tablespoon mild paprika
1 teaspoon salt
1 teaspoon ground allspice


Szechwan Pepper Salt

2 tablespoons coarse-grained or kosher salt
2 tablespoons ground Szechwan peppercorns
1 teaspoon ground black pepper
1 tablespoon garlic powder
1 tablespoon ground cumin

What To Do:

Use the best spices you can find. Only freshly ground black pepper, please.

Dried herbs have a shelf-life, usually about a year. Don't use dried spices that have taken on a bland, tea-like smell.

To grind Szechwan peppercorns and the like, use a cleaned-out coffee grinder, a mini food processor, or a spice grinder.

Use between 1/2 tablespoon and 1 tablespoon per cut, whether steak, fish or chicken thighs.

Now, how do you get it to stick? Rub each cut with about 1 teaspoon unsweetened apple juice, lemon juice, cranberry juice, balsamic vinegar or rice vinegar. Pat the rub in place to make a thin coating on all sides and you're ready to roll.

For a deeper taste, coat with the rub, then cover and refrigerate for 4 hours or up to 24 hours.

After that, you're ready to roll. Fire up the grill and cook the meat, fish or tofu until done.

These rub recipes make a lot, more than you'll need. Cover the rest in a tight-fitting jar for the next time you're over the heat.

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