Dry Rubs: Cooking Tips + Simple Recipes
When you’re cooking lean, healthy meats, a dry rub can fire up the flavor. Find recipes for a few simple, flavorful rubs, including Asian, Latin and classic American cuisine.
When you’re cooking lean, healthy meats, a dry rub can fire up the flavor.
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Coat the meat with a cooking spray and pat the meat with a dry rub of your choice. Loosely cover the meat with plastic wrap and refrigerate from 15 minutes to 24 hours. Grill or cook the meat or poultry any way you like.
Also, you can make these rubs ahead of time and store in your refrigerator. They’ll keep for months.
2 tablespoons dried orange zest
1 tablespoon garlic powder
1 tablespoon dry mustard
2 tablespoons paprika
1 tablespoon freshly ground pepper
1 teaspoon kosher salt (optional)
1 tablespoon dried tarragon
Substitute dried thyme or ground bay leaves for the tarragon if desired. Coat the chicken or duck breast with olive oil cooking spray and pat with dry rub. Allow to marinate for 10 minutes. Coat again. Grill, broil, or saute over medium heat until done.
1 tablespoon cumin seeds
1 tablespoon coriander seeds
Grind to a fine powder in a spice mill. Mix with black pepper, sugar and dash of salt.
3 tablespoons five-spice powder
3 tablespoons hot paprika (or 1 teaspoon crushed red pepper flakes)
1 teaspoon ground ginger
1 teaspoon freshly ground pepper
1/4 teaspoon ground allspice
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)