Barbecue sauce is tasty and all, but the typical store-bought brands are loaded with sugar and preservatives. Instead, spice up your grilled chicken—a classic fit-guy staple—with this easy mix of herbs and spices. (It’s also perfect for fish or pork.) Nutrition Information (per serving): Calories: 275, Protein: 18 grams, Fat: 19 grams, Carbs: 7 grams, Sugar: 4 grams Recipe and photo by Lisa Lotts of Garlic & Zest (Editor’s note: While this recipe is already relatively low in carbs, you may choose to reduce or omit the brown sugar from the marinade recipe.)
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Makes 4 servings
Prep time 10 min.
Cook time 18 min.
Ingredients
1 tsp. red peppercorns 1 tsp. fennel seeds 1 tsp. black pepper coarsely ground 1 tsp. kosher salt 1 Tbsp. fresh rosemary finely chopped 1 Tbsp. fresh thyme finely chopped 2 cloves garlic minced 1½ Tbsp. brown sugar 1 lb bone-in skin-on chicken thighs. (You can use breasts, legs, and wings, too.)
How to make it
In a small bowl combine first eight ingredients. Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours. Take chicken out of the fridge 15 minutes before cooking. Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.
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Barbecue sauce is tasty and all, but the typical store-bought brands are loaded with sugar and preservatives. Instead, spice up your grilled chicken—a classic fit-guy staple—with this easy mix of herbs and spices. (It’s also perfect for fish or pork.)
Nutrition Information (per serving):
Calories: 275, Protein: 18 grams, Fat: 19 grams, Carbs: 7 grams, Sugar: 4 grams
Recipe and photo by Lisa Lotts of Garlic & Zest
(Editor’s note: While this recipe is already relatively low in carbs, you may choose to reduce or omit the brown sugar from the marinade recipe.)
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 4 servings
Prep time 10 min.
Cook time 18 min.
Ingredients
1 tsp. red peppercorns 1 tsp. fennel seeds 1 tsp. black pepper coarsely ground 1 tsp. kosher salt 1 Tbsp. fresh rosemary finely chopped 1 Tbsp. fresh thyme finely chopped 2 cloves garlic minced 1½ Tbsp. brown sugar 1 lb bone-in skin-on chicken thighs. (You can use breasts, legs, and wings, too.)
How to make it
In a small bowl combine first eight ingredients. Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours. Take chicken out of the fridge 15 minutes before cooking. Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.
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Makes 4 servings
Prep time 10 min.
Cook time 18 min.
Ingredients
1 tsp. red peppercorns 1 tsp. fennel seeds 1 tsp. black pepper coarsely ground 1 tsp. kosher salt 1 Tbsp. fresh rosemary finely chopped 1 Tbsp. fresh thyme finely chopped 2 cloves garlic minced 1½ Tbsp. brown sugar 1 lb bone-in skin-on chicken thighs. (You can use breasts, legs, and wings, too.)
How to make it
In a small bowl combine first eight ingredients. Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours. Take chicken out of the fridge 15 minutes before cooking. Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.
Makes 4 servings
Prep time 10 min.
Cook time 18 min.
Prep time 10 min.
Cook time 18 min.
Prep time
10 min.
Cook time
18 min.
Ingredients
- 1 tsp. red peppercorns
- 1 tsp. fennel seeds
- 1 tsp. black pepper coarsely ground
- 1 tsp. kosher salt
- 1 Tbsp. fresh rosemary finely chopped
- 1 Tbsp. fresh thyme finely chopped
- 2 cloves garlic minced
- 1½ Tbsp. brown sugar
- 1 lb bone-in skin-on chicken thighs. (You can use breasts, legs, and wings, too.)
How to make it
In a small bowl combine first eight ingredients. Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours. Take chicken out of the fridge 15 minutes before cooking. Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.
In a small bowl combine first eight ingredients.
Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours.
Take chicken out of the fridge 15 minutes before cooking.
Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.
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