Herb & Spice Mixes for Meat

Serves 2

Notes from the Chef

When you have no time to cook or even think about cooking, the flavors for these quick, easy and most importantly delicious meals come from a jar of pre-mixed herbs and spices. All you have to do is add one or two ingredients and cook.

These are three of the combinations I use most often. Look in the spice aisle of your "stupid market" and find one or two you like. You get 27+ different meals from these three combinations.

Ingredients

  • 8-10 ounces chicken, pork or fish
  • For Chinese flavor:
  • 1 tsp Chinese five spice
  • ½ tsp ground ginger
  • ½ tsp ground garlic
  • 1 Tbsp soy sauce
  • 1 Tbsp vegetable oil
  • For French flavor:
  • 2 tsp Herbs de Provence
  • ½ tsp Dijon mustard
  • 1 Tbsp olive oil
  • For Greek flavor:
  • 1 tsp Greek seasoning rub
  • 1 Tbsp olive oil
  • Juice of ½ lemon

Preparation

  1. Combine all of the ingredients and allow to marinate in the refrigerator for at least 30 minutes (overnight is even better).
  2. Cook on the stove, in the oven or on the grill:
    On the stove: For pork and chicken, cook over medium-high heat for 7-10 minutes per side. For firm fish like sword and tuna, cook for 4-7 minutes per side.
    In the oven: For pork and chicken, bake at 350 F for 35-40 minutes. For fish, bake at 400 F for 10 minutes per inch of thickness.
    On the grill: For pork and chicken, cook over low-medium heat for 9-10 minutes per side. For firm fish, cook for 6-7 minutes per side.

Nutritional Information per Serving

  • 1-3 g Net Carbohydrate

Source: Ward Alper, the Decadent Diabetic

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.

Seasoning

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