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Dry Marinade and Rub Recipes for Diabetes

13 Delicious, Diabetes-Friendly Recipes

Dry rubs and marinades are essential ingredients in diabetes-friendly barbecue recipes for people with type 1 diabetes or type 2 diabetes. They add flavor to meat, poultry, fish, and vegetables—barbecue favorites. And who doesn't love a barbecue?

But many marinades and rubs are oil-based and high in fat grams, so If you're on a low-fat diet, you need healthier options. We'll show you how to make marinades and rubs healthier.

When using rubs or marinades with meat or poultry, you can marinate them for up to 24 hours in the refrigerator before you prepare them. However, fish and vegetables only need about an hour to absorb the flavors. Fruits need about 10 to 15 minutes.

Pick a day when you have some time—a weekend day perhaps—to make large batches of dry rubs or marinades. Store them in tightly sealed glass jars away from heat and light. Label each jar and note the date.

Below are some diabetes-friendly recipes for dry rubs and marinades. All should be used within 3 months. Apply only about 1 tablespoon of the dry rub or marinade per pound of meat, poultry, fish, or vegetables. Also, since none of these contain any appreciable calories or sodium, they don't add any nutritional value (or food exchanges).

Asian Blend

What You Need

  • 3 tablespoons Chinese Five-Spice Powder
  • 3 tablespoons hot paprika
  • 1 teaspoon ground ginger
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground allspice

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Chili Rub

What You Need

  • 5 tablespoons mild pure chili powder
  • 2 teaspoons crushed dried oregano
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Creole Dry Marinade

What You Need

  • 2 1/2 tablespoons sweet paprika
  • 2 tablespoons garlic powder
  • 1 tablespoon cayenne pepper
  • 1 tablespoon onion powder
  • 1 tablespoon freshly ground black pepper
  • 1 tablespoon crushed dried oregano
  • 1 tablespoon crushed dried thyme

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Mediterranean Rub

What You Need

  • 4 tablespoons crushed dried basil
  • 4 tablespoons crushed dried tarragon
  • 3 tablespoons crushed dried thyme
  • 1 tablespoon crushed dried rosemary
  • 2 teaspoons garlic powder
  • 1 small bay leaf, finely crushed

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Moroccan Rub

What You Need

  • 3 tablespoons ground coriander
  • 2 tablespoons ground cumin
  • 1 tablespoon ground cinnamon

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Mustard-Garlic Rub

What You Need

  • 2 tablespoons garlic powder
  • 1 tablespoons onion powder
  • 2 teaspoons crushed dried thyme
  • 1 small bay leaves, finely crumbled
  • 1 teaspoon dry mustard
  • 1/2 teaspoon freshly ground black pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Southwest Dry Rub

What You Need

  • 2 tablespoons good-quality chili powder
  • 2 tablespoons sweet paprika
  • 1 tablespoon ground coriander
  • 1 tablespoon garlic powder
  • 1 tablespoon crushed dried oregano
  • 2 teaspoons ground cumin
  • 1 teaspoon cayenne pepper
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon freshly ground black pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Tex-Mex Blend

What You Need

  • 2 tablespoons crushed dried oregano
  • 2 tablespoons ground coriander
  • 1 tablespoon garlic powder
  • 1 to 2 teaspoons crushed red pepper flakes

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Garlic and Parsley Blend

What You Need

  • 9 tablespoons parsley flakes
  • 1 tablespoon garlic powder
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons paprika
  • 1 1/2 teaspoons freshly ground pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Quattro Pepper Blend

What You Need

  • 3 tablespoons coarsely ground black pepper
  • 3 tablespoons finely ground white pepper
  • 3 tablespoons finely ground pink peppercorns
  • 4 teaspoons ground cayenne pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Thai Spice Blend

What You Need

  • 2 tablespoons toasted sesame seeds
  • 1/2 tablespoon ground coriander
  • 1/2 tablespoon dried lemon peel
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon dried red pepper flakes
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1/2 teaspoon ground cayenne pepper

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Sweet Spice for Fruit

What You Need

  • 2 tablespoons ground cinnamon
  • 1 1/2 tablespoons ground ginger
  • 1 tablespoon ground nutmeg
  • 1/2 tablespoon dried lemon or orange peel
  • 1 teaspoon ground cloves

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.


Sweet-Vanilla Blend for Fruit

What You Need

  • 2 1/2 tablespoons ground allspice
  • 2 tablespoons powdered or granular sugar substitute
  • Inner scrapings of 1 4-inch vanilla bean which has been split in half lengthwise

What You Do

  1. Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.

If you don't have time to make dry marinades or rubs, you can buy them in the spice section of most grocery stores. Look for those marked "Cajun," "Jamaican jerk," "Mexican seasoning," and "lemon pepper." Read the nutrition labels and look out for products that are high in sodium. Choose dry marinades or rubs that are low in sodium.

Dry marinade and rub recipes are delicious and savory additions to any meal plan, especially if you have type 1 diabetes or type 2 diabetes.

Updated on: April 14, 2011
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