How to Make Chicken Rub - Clean Eating Magazine

Zesty Chicken Rub

Braeburn chef Brian Bistrong's poultry rub mixes four simple ingredients that take mere minutes to prep. Rub it all over your whole chicken (or even simple breasts) - the result is a moist bird brimming with phenomenal flavor.
chicken rub

chicken rub

Serves: Depends on size of chicken
Makes: 1/4 cup (enough for 3 1/2- to 4 1/2-lb chicken).


  • 1 lemon, quartered and seeded
  • 3 cloves garlic
  • 2 tsp fresh rosemary
  • 2 tbsp olive oil


In a food processor, combine lemon, garlic, rosemary and oil with about 2 tbsp water. Purée ingredients into a fine paste.

Nutrients per 1-tbsp serving: Calories: 79, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 2 g, Fiber: 1 g, Sugars: 0.5 g, Protein: 0.25 g, Sodium: 0.5 mg, Cholesterol: 0 mg

Tip: You can also try using Bistrong's chicken rub on fish or steak. It can be stored, covered, for a few days in the fridge, ready to add flavor (sans butter) to dishes that need a boost.