A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu. Source: EatingWell Magazine, July/August 2011

EatingWell Test Kitchen
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Ingredients

Directions

  • Combine herbes de Provence, paprika, salt and pepper in a small bowl.

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  • Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

  • Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

  • To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.

  • To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.

Tips

Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

Notes: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It's also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the chicken tender--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings--cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

Nutrition Facts

127 calories; 2.8 g total fat; 0.8 g saturated fat; 63 mg cholesterol; 196 mg sodium. 223 mg potassium; 1.2 g carbohydrates; 0.7 g fiber; 23.1 g protein; 611 IU vitamin a iu; 6 mcg folate; 29 mg calcium; 2 mg iron; 25 mg magnesium;

Reviews (2)

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3 Ratings
  • 5 star values: 2
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
12/03/2013
LOVE IT! I loved this receipe. I did not have Herbs of Provence but I followed the notes on how to make it at home (store price was 8). I did not add anything extra just to see how it would come come and I wouldn't change a thing. I served this with grilled red peppers and portabella mushrooms with spinach orange salad on the side. Everyone loved it. Including my Mexican husband who wondered why I didn't have salsa on the table Read More
Rating: 4 stars
10/29/2011
Added onion powder finished with lemon juice This rub has a beautiful color and chicken grills up very attractively. I added about 1 tsp onion powder and finished the grilled chicken with lemon juice when it was done. Pros: bold and complex flavor! Cons: missing something Read More