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RECIPES


Chile Spice Rub

From EatingWell Magazine May/June 2007 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy

This rub is the reason we return over and over again to our favorite lunch spot in Burlington, Vermont: Penny Cluse Café. Although we prefer the blend of chiles given here, any combination of 12 dried chiles will give you a delicious, spicy result. Use on: Extra-firm tofu, shrimp, scallops, salmon, mahi-mahi, chicken, pork, beef, lamb

Makes 1 cup

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

4 dried New Mexico chiles
4 dried cascabel chiles
4 dried ancho chiles
1/2 cup cumin seeds
1/4 cup dried oregano
1/4 cup paprika
3 tablespoons kosher salt

1. Preheat oven to 400°F.
2. Stem and seed chiles. Spread them on a small baking sheet and roast until fragrant, about 4 minutes. Transfer to a medium bowl.
3. Spread cumin seeds on the baking sheet and roast until smoking and very fragrant, about 6 minutes. Stir in oregano and roast for 2 minutes more. Add to the bowl with the chiles, then add paprika and salt; stir to combine. Let cool slightly. Transfer to a food processor and process until the mixture is finely ground.
4. Measure out 2 tablespoons of the rub. Using your hands, rub it evenly onto 1 1/2 pounds (6 servings) of your chosen protein just before grilling.

NUTRITION INFORMATION: Per teaspoon: 8 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 1 g fiber; 121 mg sodium; 60 mg potassium.

0 Carbohydrate servings

Exchanges: free food

TIP: Follow the marinating times, cooking times and temperatures below for juicy, perfect grilling results.

EXTRA-FIRM TOFU
30 minutes to overnight
2-3 minutes per side

SALMON FILLET
30 minutes
3-5 minutes per side

CHICKEN BREAST boneless, skinless
2 hours to overnight
6-8 minutes per side; 165°F

CHICKEN THIGHS boneless, skinless
2 hours to overnight
6-8 minutes per side; 165°F

CHICKEN THIGHS bone-in, skinless
2 hours to overnight
15-25 minutes, turning occasionally; 165°F

DUCK BREAST boneless, skinless
2 hours to overnight
4-8 minutes per side; 150°F

PORK CHOPS bone-in, 3/4" thick
2 hours to overnight
3-4 minutes per side; 145°F

PORK TENDERLOIN
2 hours to overnight
14-16 minutes, turning occasionally; 145°F

FLANK STEAK
2 hours to overnight
6-8 minutes per side; 140°F for medium

STRIP STEAK bone-in, 3/4"-1" thick
2 hours to overnight
4-5 minutes per side; 140°F for medium

LAMB LOIN CHOPS
2 hours to overnight
5-6 minutes per side; 145°F for medium

*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.

MAKE AHEAD TIP: Store in an airtight container for up to 3 months.

Chile Spice Rub - another healthy recipe from EatingWell


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