Spicy Rubs These are a quick way to spice-up and add interest to your meals. They involve rubbing spices and herbs and a small amount of oil into the raw chicken/meat before cooking. Pan-frying in a good, non stick pan or char-grilling are best. Suitable meat cuts include skinless chicken breasts, thighs or tenderloins, lean pork, lamb or veal steaks or fillets.
Ingredients: Method:

1. Mix together the spices and oil.

2. Trim off all visible fat before adding the rub. Make sure the pan is hot before adding the meat, chicken or pork and add in batches of about 250 grams to prevent reducing the temperature of the pan which will cause the meat to stew.
Moroccan

2 teaspoons mild paprika
1 clove of garlic, crushed
1 teaspoon ground cumin
1 teaspoon garam marsala
2 - 3 teaspoons olive oil

 Mix all the ingredients. This is suitable to use with lean chicken, lamb or pork.
Lemon and cumin;
for pork, veal or chicken

grated zest of 1 lemon
2 teaspoons cumin powder
1 crushed clove of garlic
2-3 teaspoons olive oil

 Mix all the ingredients, then spread over the meat or chicken.
Greek

rosemary
lemon zest and juice
1-2 cloves garlic, crushed
2-3 tsp olive

 Mix all the ingredients. Great on lamb.
Greek marinade
(for bbq chicken)

1 teaspoon paprika
2 cloves of garlic, crushed
1 teaspoon of oregano (dried, or chopped fresh)
2-3 teaspoons olive oil
juice of one lemon

 Mix spices and oil, and rub on skinless chicken breasts/thighs. Just prior to cooking, squeeze lemon juice over the pieces. Lemon juice can also be squeezed over the chicken as it is cooking, if desired.
The advantage of these rubs over bought curry pastes and marinades is that the pre-prepared ones tend to be high in sodium (salt), higher in fat, and are comparatively expensive.

Serve with gourmet potatoes rice or pasta and a salad or vegetables.