Delectable Recipes on the Fly : Mesquite Texan BBQ Rub


Are you staring at your cutting board and thinking, “how many ways can I reinvent the chicken breast?”  In my opinion, the possibilities are endless – it’s just the lack of imagination that sometimes stands in our way.  So tonight, turn on your favorite country tunes (we’ll accept Taylor Swift for those less inclined to the “twang”), dust off the Stetson, and raid your spice cabinet because we’re taking the overdone BBQ chicken to a whole new level!  And yes… less than 30 minutes!

This recipe was discovered thanks to my BFF, and the lack of a bottle of my favorite barbecue sauce.  To my great delight, I loved how moist and flavorful it turned out, minus the usual sticky mess!  What made it even better was the ability to cook it on my Lean-Mean-George-Foreman machine (especially since it was January and frigid on my deck where my grill is currently hibernating).  As George would say, “this clucker packs a punch!”


  • 1 (16 oz) bottle of seasoning salt (if you don’t have it, sea salt works too)
  • ¼ c paprika
  • 2/3 c chili powder
  • 1 tsp ground ginger
  • 1 tsp ground nutmeg
  • 2 tsp ground dry mustard
  • 1 tsp ground cloves
  • 1 tsp dry mesquite flavored seasoning mix
  • 2 tb garlic salt
  • 1 tb black pepper
  • 1 c packed brown sugar


  1. It’s really complicated…ready? Plug in your George Foreman and spray with Pam.
  2.  In a large zip-lock, mix everything together.
  3. One at a time, toss your chicken breast in the bag until coated with the rub.
  4. Place each chicken breast on the grill and lower the lid.  Cook for 15 minutes or until no longer pink in the interior.
  5. Serve with your favorite sides or cut up and toss in a spinach salad with corn, black beans, red onion, and some balsamic vinegar.  Howdy Partner!

Yield: said “60” – I’m not exactly sure what that means but in my experience, this can definitely last for thirteen breasts, or about 3 ¼ c of rub.

Nutrition Info:  Per serving (1/4 c rub per breast)

103 calories, 1.7 g fat, 1, 383 mg sodium, 23.7g carb, 3.4g fiber, 1.4 g protein

Compare to store-bought rub averages 1900 mg sodium for the same serving size!!!  That’s no-good for even the healthiest person, but can be truly disastrous for those who need to be conscientious of hypertension or cardiovascular disease.  

*Your George Foreman can be your favorite cooking tool as a single person trying to cook for uno.  Any meat, including steak, can be grilled to your desired temperature, and conveniently drains any excess fat for you, saving you precious calories.  Further, its uses are endless when you consider grilled paninis, quesadillas, grilled prawns, or even just your morning English muffin!  Grill-on!

Photo Courtesy of


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