The High-Protein Cookbook - Linda West Eckhardt [50]
MAKES ABOUT ¾ CUP
Preparation time: 5 minutes
2 tablespoons garlic powder
2 tablespoons paprika
2 tablespoons dried oregano
2 tablespoons dried thyme
1 tablespoon freshly milled black pepper
1 tablespoon onion powder
1 teaspoon cayenne (or as much as you can take)
1 teaspoon salt
Grind up all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional Analysis: 17 calories, FAT .4 g, PROTEIN .7 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1.6 mg, SODIUM 180 mg, CALC 31 mg
North African Spice Rub
Katherine got this from a friend who has traveled extensively in Tunisia and Morocco. The ingredient list may be intimidating, but once you have it on hand you won’t want to live without it. Try it on salmon, chicken, beef, and lamb.
MAKES ABOUT ½ CUP
Preparation time: 5 minutes
1 tablespoon ground cardamom
1 tablespoon ground cinnamon
2 teaspoons ground nutmeg
1½ teaspoons turmeric
1 teaspoon ground cloves
1 teaspoon ground ginger
1 teaspoon ground cumin
1 teaspoon cayenne
1 teaspoon ground coriander
½ teaspoon lavender
½ teaspoon fennel seed
1 teaspoon salt
Grind up all of the ingredients in a food processor or with a mortal and pestle. Store in a jar with a tight-fitting lid.
Nutritional Analysis: 17 calories, FAT 7 g, PROTEIN 4 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 390 mg, CALC 27 mg
Gordon’s Super Fast Spice Rub
Ever heard the saying, “The cobbler has no shoes”? Well, the same saying can be applied to a cookbook writer’s family, only meals are what’s missing. Here is a solution that Katherine’s husband came up with for the ubiquitous pork chops and chicken thighs that they keep in the freezer for emergency dinners. Gordon discovered that this blend is even good on eggs and cottage cheese. Rub it on chicken, pork, veal, fish, and beef.
MAKES ABOUT ¼ CUP
Preparation time: 5 minutes
2 tablespoons adobo seasoning (see note)
2 tablespoons five-spice powder (see note)
1 teaspoon salt
Freshly milled black pepper to taste.
Mix all of the ingredients together. Store in a jar with a tight-fitting lid.
NOTE: Five-spice powder is available in Asian groceries; adobo seasoning is found in the Hispanic section of most supermarkets.
Nutritional Analysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 438 mg, CALC 15 mg
Texas Big Flavor Rub
Like many things Texan, this rub delivers a big flavor. Unlike other parts of the South, Texans rarely use sugar in their spice mixtures. This one is especially good on beef (naturally)! It’s great on chicken, pork, and salmon steaks, too.
MAKES ABOUT 1 CUP
Preparation time: 5 minutes
¼ cup salt
¼ cup paprika
¼ cup chili powder
3 tablespoons freshly milled black pepper
2 tablespoons garlic powder
1 tablespoon ground cumin
2 teaspoons cayenne
Combine all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional Analysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 1,764 mg, CALC 18 mg
Clove and Paprika Dry Rub
Don’t be intimidated by the long list of spices. For those days when you need something fast and good and different, this works wonders on fish, fowl, pork, or beef. It even goes on some pureed vegetable, like cauliflower or fennel.
MAKES ABOUT 1 CUP
Preparation time: 5 minutes
2 bay leaves
2 tablespoons ground cloves
2 tablespoons ground nutmeg
2 tablespoons sweet Hungarian paprika
2 tablespoons dried thyme
1 tablespoon ground allspice
5 tablespoons ground white pepper
1 teaspoon salt
Mix the ingredients together in a shallow bowl. Store in a jar with a tight-fitting lid.
Nutritional Analysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 4 g, FIBER 2 g, CHOL 0 mg, IRON 2 mg, SODIUM 149 mg, CALC 32 mg
Parsley, Sage, Rosemary, and Thyme Dry Rub
The flavors