Blackened Rub for Fish, Poultry or Beef
The Blackened Rub recipe offers a simple yet powerful way to infuse rich, smoky, and spicy flavours into fish, poultry, or beef, making it an ideal choice for those managing diabetes looking to enjoy bold flavours without added sugars or carbohydrates.
Servings:
Why Diabetes Friendly?
- Low in Carbohydrates: This rub adds a burst of flavor without contributing significant carbs, making it suitable for managing blood sugar levels.
- Versatility: The ability to apply this rub to various protein sources allows for dietary variation, crucial for a balanced diabetes-friendly diet.
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Equipment
- Mixing bowl
Ingredients
- salt ½ tsp
- paprika 1½ tbsp
- ancho chili powder 1½ tbsp
- oregano (dried ) ¾ tsp
- basil (dried ) ¾ tsp
- cayenne powder ½ tsp
- coriander (ground ) ½ tsp
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Cooking Tips
- Application: A light coating of olive oil before applying the rub helps the spices adhere better and promotes even cooking.
- Spice Adjustment: Feel free to adjust the level of cayenne pepper to control the heat according to personal preference.
- Storage: Keeping the rub in a cool, dry place will maintain its potency and flavour for up to a year.
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Instructions
- Mix all the spices together in a small bowl. Store in jar. Use as needed.½ tsp salt, 1½ tbsp paprika, 1½ tbsp ancho chili powder, ¾ tsp oregano, ¾ tsp basil, ½ tsp cayenne powder, ½ tsp coriander
- Rub fish, poultry or meat lightly with olive oil.
- Use approximately 1 tbsp of mixture per pound of fish, poultry or meat.
- I usually broil or grill the protein with this rub.
- Makes a little less than ½ cup of rub.
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FAQ
- Can the rub be used on vegetables?
Yes, this rub can also be applied to vegetables before roasting or grilling for an extra flavour boost. - Is it necessary to use smoked paprika?
Smoked paprika adds a unique depth of flavour, but regular sweet paprika can be used as a substitute if preferred. - How long should the protein sit with the rub before cooking?
For the best flavour infusion, let the seasoned protein sit for at least 30 minutes or up to several hours in the refrigerator before cooking.
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Nutrition
Per serving
Calories: 9.4kcal
Carbohydrates: 1.8g
Fiber: 1.2g
Sugar: 0.3g
Fat: 0.4g
Saturated Fat: 0.1g
Trans Fat:
Protein: 0.5g
Nutrition Facts
Blackened Rub for Fish, Poultry or Beef
Serving Size
1 tbsp
Amount per Serving
Calories
9.4
% Daily Value*
Fat
0.4
g
1
%
Saturated Fat
0.1
g
1
%
Sodium
171
mg
7
%
Potassium
68.1
mg
2
%
Carbohydrates
1.8
g
1
%
Fiber
1.2
g
5
%
Sugar
0.3
g
0
%
Protein
0.5
g
1
%
Vitamin C
0.1
mg
0
%
Calcium
14.2
mg
1
%
Iron
0.7
mg
4
%
Magnesium
6.3
mg
2
%
Zinc
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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