Katie's Healthy Bites: Grill-Perfect Spice Rubs

Related To:
Bobby_Flay_Fit_Tandoori_Spiced_Chicken_Breast_Grilled_Tomato_Jam_Herbed_Yogurt_Sauce.tif

Bobby_Flay_Fit_Tandoori_Spiced_Chicken_Breast_Grilled_Tomato_Jam_Herbed_Yogurt_Sauce.tif

Bobby Flay's Chicken Breast with Grilled Tomato Jam and Herbed Yogurt

Photo by: Matt Armendariz ©Television Food Network, G.P. All Rights Reserved

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

As the weather gets hot, the grill starts to call my name! Sure, we all have our tried-and-true recipes we've been craving since last summer, but there's always room for some creativity. One of my favorite grilling preparations is spice-rubbed meats and fish. Spices add tons of flavors without adding fat and calories. Rubs are easy to make yourself and you can prepare them in bulk so you have go-to flavor all season long. Here are a few of my favorites.

Moroccan Spice Rub
  • 1 tablespoon paprika
  • 1/2 teaspoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon grated fresh ginger or dried ginger
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon brown sugar
Smoked Paprika Rub
  • 2 tablespoons smoked paprika
  • 1 teaspoons cumin
  • Juice and zest of one lemon
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • Salt and pepper
Asian Spice Rub
  • 2 tablespoons Chinese five-spice powder
  • 1 tablespoon fresh ginger, grated or 1 tsp garlic powder
  • 1 teaspoon hot red pepper flakes
  • 1 tablespoon honey or brown sugar
  • Salt and pepper
Orange and Fennel Rub
  • 1 teaspoon fennel seeds
  • 1 teaspoon ground cumin
  • 1 tablespoon smoked paprika
  • 1 teaspoon mustard powder
  • 1 tablespoon orange zest
  • Salt and pepper

Looking for more creative spice rubs?  Try these:

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

Keep Reading

Next Up

Katie's Healthy Bites: Grilled Fish 101

Katie Cavuto Boyle teaches you the right way to cook fish on the grill and shares some healthy recipes for grilled fish.

Katie's Healthy Take: Why Should You Cook With Dried Beans?

Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans.

The Veggie Table: Vegetarian Grill Ideas

When the grill gets fired up, it's usually to cook meat, but there are plenty of veggie-friendly recipes to cook on the grill; even the meat-lovers would agree.

5-Star Dishes You Have to Grill Before Summer Ends

And there's no reason to wait for the weekend.

Our Top 5 Grilled Weeknight Dinners

Reclaim your summer from the dreaded midweek slump.

This One Trick Could Make Your Dessert Healthier

And it's way easier than you think.

Cut the Fat in Baking

Dial down the butter and oil and still make delectable baked goods with a few easy swaps from Food Network.

Baking with Sugar Alternatives

Find various ways to use sugar alternatives when you're making your tasty baked goods this holiday season. Find more recipe tips and ideas like these on Food Network.

Slow-Cooker Cabbage, Potatoes and Bacon

One of the best ways to appreciate cabbage and potatoes is straight from the slow cooker.

Katie's Healthy Bites: Sensual Valentine's Day Dishes

Here is a healthy Valentine's Day dinner for two that features lighter takes on classic dishes -- and some aphrodisiac ingredients!