Written in 2014, 12 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Ingredients
3 tablespoons dried oregano
3 tablespoons dried parsley
2 tablespoons crushed red pepper flakes
1 tablespoon smoked paprika
1/2 tablespoon garlic powder
1/4 teaspoon cayenne pepper
2 tablespoons kosher salt
1/2 teaspoon freshly ground black pepper
Directions
- Combine all ingredients in a medium bowl until mixed well. The texture should be coarse, not powdery.
- Transfer to an air-tight container.
Cooking Notes
- Leftovers last for up to 2 months.
- Serving suggestions: Rub the spice mixture into a flank steak just before grilling or sprinkle over chicken breast before pan searing.
- Make a marinade or sauce by whisking ¼ cup of rub with ½ cup of sunflower oil and 3 tablespoons of apple cider vinegar.
Nutrition Information
Makes ¾ cup of rub (Serving size : 1 tablespoon)
Calories 9; Total fat 0g; Sat. fat 0g; Chol. 0mg; Sodium 933mg; Carb . 2g; Fiber 1g; Sugars 0g; Protein 0g; Potassium 58mg; Phosphorous 9mg
Romina Barritta de DefranchiRomina Barritta de Defranchi, DTR, is based in Buenos Aires, Argentina, and is licenciada en nutrición. She specializes in international dietetics and is country representative for Argentina in the American Overseas Dietetics Association. She runs GlobalDietitians.com, a networking site for food and nutrition professionals from around the world. Follow her on Facebook, LinkedIn and Twitter.