Hey, hey, hey!  Today I wanted to share with you a favorite meat rub recipe of mine.  We've been using it for the last year or so and we LOVE it!  Having quick access to delicious protein is a key to hitting my protein goal.  I love to grill up a bunch of chicken/pork/steak for dinner – and do extra on purpose for the ease of having quick, yummy leftovers.  Often times we'll grill up some meat for dinner and serve it with some salad or other veggie, and some sort of carb (roll, slice of bread, rice, etc) and then I'll use the leftovers for lunches/dinners for the rest of the week.  It's an easy way to have a variety of meals without the extra work of preparing meat daily.  Here are a few things I like to make with leftover meat: quesadillas, pitas, salads, pasta dishes, tacos, wraps, enchiladas, burritos, eaten as is with some roasted veggies. The options are kind of endless.

I didn't create a food for this in MyFitnessPal, only because the entire recipe is about 13 calories, so spread between a few pounds of meat, you're looking at basically no calories.  So it's easy to track, just log whatever meat you use and you're all set.

Hope you enjoy this one! I'm excited for spring and pulling out the grill!

Smoky Meat Rub

Smoky Meat Rub
Prep Time 8 minutes
Cook Time 15 minutes
Total Time 23 minutes

Ingredients

  • 1 tablespoon seasoned salt (like garlic salt)
  • 1 teaspoon ground black pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 teaspoons smoked paprika
  • 2 teaspoons Worcestershire sauce
  • Your choice of meat: chicken breast, chicken thigh, pork chop, pork tenderloin, any cut of beef steak, etc

Instructions

In a small bowl combine seasoned salt, black pepper, garlic powder, onion powder, and smoked paprika; stir to combine. This is your spice rub.

Over your choice of meat, sprinkle a few splashes of Worcestershire sauce - sprinkle with spice rub and using your fingers (I like to wear a food prep glove) rub the spices into the meat. Flip the meat and repeat the process on the other side. Grill or pan cook to a food safe temperature. Serve on a salad, or as the main course with whatever sides you desire.

Notes

Recipe not logged into MyFitnessPal. The whole recipes has 13 calories - so less than 3 calories per serving. About a 1/2 g of carbohydrate. Log the meat you use and you'll be good to go.

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RECIPES

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