Great flavor a flash! With rubs for grilled meat, poultry, or fish, you get vibrant flavor pronto -- even faster if you make your favorites in bulk so they're always on hand. © Jennifer Choquette

 I can: 1. explain what a rub is and its benefits 2. use a rub 3. braise chicken 4. list how cooking changes food © Jennifer Choquette

Click on the link to watch a brief demonstration about rubs. Elizabeth ~ March 2009 © Jennifer Choquette

 "Rules of the rub" are loose and fancy-free.  There's a broad definition as to what rubs are, and within that it's a cook's playground (or the proverbial candy shop) of spices, herbs, and condiments. © Jennifer Choquette

 A rub is a mixture of Herbs, Spices and Seasonings liberally applied to coat the outside of meat, poultry, or fish.  Salt is always a great starting place for a rub. It helps the rub penetrate, and it rounds out and brings together the flavors of the ingredients.  Sugar is also a popular addition to rubs as it caramelizes when exposed to high heat. If adding a sugar, do so sparingly as they burn easily. © Jennifer Choquette

 If using seeds, nuts, dried herbs, or spices, be sure to Crush them first to release their entire flavor.  The only real rule is that there is no right or wrong mixture. It's all a matter of personal preference! © Jennifer Choquette

 These are mixtures containing any number of Dried herbs & spices.  Dry rubs adhere using the natural moisture of the meat, poultry, or fish. © Jennifer Choquette

 A wet rub has a moist ingredient added to the spices and herbs. Common ingredients added to make a wet rub may include, but are not limited to: mustard, finely chopped garlic, oil, horseradish, and yogurt.  Wet rubs are also called paste denoting their consistency. They adhere to food more easily than dry rubs. © Jennifer Choquette

 A rub should have time to work its magic.  If applying a rub to chicken with skin on, place it under the skin.  Lightly scoring meat, poultry, and fish will help the rub flavors penetrate further. © Jennifer Choquette

 How long a rub should rest on the food before cooking spans from 15 minutes to 2 hours and up to several hours. It depends on the density of what you are applying it to and how strong the flavors of the rub are.  Keep the rubbed food in the refrigerator, for safety's sake. © Jennifer Choquette

 Dry rubs will keep in tightly closed containers up to 6 months.  If you're planning on storing a large batch of dry rub, use the most recently purchased dried herbs and spices. Most lose their flavor after the bottle has been open for 9 months to a year.  Wet rubs will generally keep for a few weeks under refrigeration. © Jennifer Choquette

 Ingredients:  1 large boneless, skinless chicken breast  1 teaspoon fajita seasoning rub   3 Tablespoons Italian salad dressing  3 Tablespoons salsa  1 Tablespoon lime or lemon juice  ¼ teaspoon Worcestershire sauce   4 6-inch whole wheat fajitas   2 tablespoons canola oil, divided (2 custard cups)  ½ medium onion, thinly sliced (not chopped)  1/3 medium yellow pepper, cut into thin strips  1/3 medium green pepper, cut into thin strips  ½ tomato, chopped   Fixings: cheese, sour cream Level these off so that we do not run out please Shred Cheese © Jennifer Choquette

 Rub chicken breast with fajita seasoning and let marinade for 15 – 30 minutes.  Thinly slice chicken breast into strips. © Jennifer Choquette

 Put one tablespoon of canola oil in a large, deep frying pan and sear chicken breast strips until they are browned. This is a dry-heat cooking method.  In a mixing bowl, combine salad dressing, salsa, lime juice, and Worcestershire sauce. Pour the liquid marinade mixture over the chicken breast in the frying pan. Bring to a simmer.  Cover the pan and continue cooking until the chicken is done. This is a moist-heat cooking method. © Jennifer Choquette

1. Sear the chicken 2. Add liquid mixture 2. and simmer Vegetables © Jennifer Choquette

 Meanwhile; pour 1 tablespoon oil into another large frying pan and heat on medium. Add onion to oil; cook and stir onion for 1 ½ minutes.  Add pepper strips; cook and stir 1 ½ minutes more or until crisp-tender.  Add the cooked vegetables to the frying pan with the cooked chicken and liquid.  Add the tomatoes and cook for an additional 1 to 2 minutes. © Jennifer Choquette

 At the same time, place the whole wheat tortillas between damp paper towels and put them on a plate. Heat them in the microwave oven for about 30 seconds to warm them. “made with” is Not 100% Whole Wheat 100% © Jennifer Choquette

Top with shredded cheese and sour cream if you wish. I DO NOT have extra salsa as a topping. Please be considerate not to take too much sour cream. © Jennifer Choquette

 Complete the “How Foods Cook” activity and show Mrs. Choquette when finish.  I will check the worksheets at your table. 1. Slice the chicken and apply the rub 2. Cut vegetables 3. Gather supplies Note: Do not start cooking the vegetables too soon. 4. Start dishwater, shred cheese, prepare tortillas © Jennifer Choquette