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Roasted Chicken Spice Blend

By Jen

A.K.A. “Roast Rub”

Whatever kind of chicken you’re roasting – whole, breasts, thighs – this spice blend is the perfect addition for that classic roasted chicken flavor profile. I refer to it as “roast rub”, and usually season the chicken with it a few hours ahead of time, if possible. This heightens the flavor, and also perfectly tenderizes your chicken. No big deal, though if you don’t get to applying the roast rub until just prior to cooking. Your chicken is still going to come out of the oven smelling like Sunday-dinner-heaven.

My number one use of this spice blend is on bone-in, skin on chicken breasts, roasted in the oven. I typically roast enough chicken for that night’s meal, plus throw some extra on the baking sheet to ensure plenty of extra to use in meals for several days. The extra chicken is perfect to add to a bowl meal, a salad, tucked into a soft tortilla with taco spices, or chopped up for classic chicken salad.

This recipe yields enough to last you a while. Simply use what you need today, and then store the extra in your spice drawer.

  • spice blend, ready and waiting
  • roast chicken breasts with “roast rub”
Print Recipe
Roasted Chicken Spice Blend
bowl of spices for chicken rub
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
  • 3 tablespoons salt (kosher; if using table salt, use a little less)
  • 2 tablespoons paprika
  • 1 tablespoon onion powder
  • 1 1/2 teaspoons cayenne pepper/ground red pepper
  • 1 tablespoon dried thyme
  • 2 teaspoons garlic powder
  • 1 teaspoon ground rosemary
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
  • 3 tablespoons salt (kosher; if using table salt, use a little less)
  • 2 tablespoons paprika
  • 1 tablespoon onion powder
  • 1 1/2 teaspoons cayenne pepper/ground red pepper
  • 1 tablespoon dried thyme
  • 2 teaspoons garlic powder
  • 1 teaspoon ground rosemary
bowl of spices for chicken rub
Instructions
  1. Combine all ingredients. Store in a tightly sealed jar.

Filed Under: Recipes Tagged With: chicken, roast, spices

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).ย  Find out about more about me here, and how you can work with me!

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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! ๐ŸŽ‰๐Ÿ‘๐Ÿ‘๐Ÿ‘ The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! ๐Ÿ‘‡
1๏ธโƒฃ Practice a small change for a set period of time.
2๏ธโƒฃ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3๏ธโƒฃ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
๐Ÿ‘‰Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
๐Ÿ‘‰Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
๐Ÿ‘‰ Sleep, rest, recover.
๐Ÿ‘‰ Do what you can to manage stress.
๐Ÿ‘‰ Move your body daily (walking is great!). Build your strength. #makesomemuscle
๐Ÿ‘‰ Spend some time doing fun things that help you connect with yourself. #selfcare
๐Ÿ‘‰ Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? ๐Ÿ˜‰)
๐Ÿ‘‰ Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. ๐Ÿ˜˜

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder๐Ÿ“ฃ. . . these un-sexy, SIMPLE basics ge Reminder๐Ÿ“ฃ. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
๐Ÿ‘‰ Because all of these habits focus on *giving yourself what you need to thrive*. ๐ŸŒฑ 

I invite you to try this:
๐Ÿ‘‰Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (โœจStart small, and add as you feel ready.โœจ)
๐Ÿ‘‰TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
๐Ÿค”How do I feel? 
๐Ÿค”How am I performing, physically and mentally? 
๐Ÿค”How is my energy?
๐Ÿค”How do my clothes fit?
๐Ÿค”How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
โœ”๏ธfeel sustainable
โœ”๏ธ yield results
โœ”๏ธ and STICK,
stop relying on willpower!

๐ŸŒŸFocus your efforts on *meeting your needs*, rather than restricting and depriving.๐ŸŒŸ
.
Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

๐Ÿ‘‰By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.๐Ÿ‘ˆ

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. ๐Ÿ’• (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat ๐Ÿคทโ€โ™€๏ธ)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

๐Ÿ‘‰ You don't have to make fancy, fussy recipes.
๐Ÿ‘‰ Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
๐Ÿ‘‰ If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

โœจFor lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished โœจ

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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'Tis the season for "Now just isn't a good time to 'Tis the season for "Now just isn't a good time to start". ๐Ÿ˜‚ You, me, and everybody else are very susceptible to believing that it's just too dang hard to stick with *any* healthy choices right now (and that you'll revisit your health come January 1). ๐Ÿค”

Well, I am here to help you bust that myth! ๐Ÿ’ฅ

๐Ÿ‘‰Ditch that all-or-nothing thinking that's getting in your way! 

๐Ÿ‘‰ Instead of saying "screw it", shift your mindset to Just Start. Focus on simple, tiny actions that feel like, "Yeah, I can get myself to do that." 

๐Ÿ‘‰ Small, sustainable actions build the consistency that creates powerful, lasting results. Forget "go big or go home". (You've got enough life experience to know that approach doesn't work.)

๐Ÿ‘‰ Remember that something is better than nothing.๐Ÿ™Œ๐Ÿ’ช 

What's one small thing you can do *today* to nurture your health? Drop a comment!

TWO STEPS TO GET YOU GOING: 

1๏ธโƒฃ
Name one action that:
โœ… is a baby step toward a bigger (or more robust) habit or outcome you *really* want in your life, and aligns with what you value with regard to your health and/or your life.
โœ… you actually have the ability to do
โœ… feels actionable enough that you can get yourself to do it

2๏ธโƒฃ
Figure out:
โœ… When & Where you will do this tiny action
โœ… how long you will practice this tiny action

โœจ*TIP: stacking this new, tiny action onto an action or event that's already in your day can seriously boost your follow through.โœจ

For example:
๐Ÿ‘‰When I'm waiting in the coffee shop line/school pick-up line/etc., I will spend one minute focusing on my breath. (Mindful moments matter! ๐Ÿ˜Š) .

๐Ÿ‘‰While I brush my teeth in the morning, I will hold a squat position to strengthen my body.

๐Ÿ‘‰Before I return to my desk after lunch, I will move my body for five minutes (a lap around the building? Up and down the stairs? A lap or two around the office parking lot? Do whatever works for you.).

๐Ÿ‘‰In the middle of dinner, I will put my fork down for at least two minutes and check in with whatever signals my body and brain are sending me.

What are your tiny actions today that are bridging you to the life you want to be living? ๐ŸŒž

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#Juststart #tinyhabits #changeskills 
#holidays

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