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Barbecue sauce is tasty and all, but the typical store-bought brands are loaded with sugar and preservatives. Instead, spice up your grilled chicken—a classic fit-guy staple—with this easy mix of herbs and spices. (It’s also perfect for fish or pork.)

Nutrition Information (per serving):

Calories: 275, Protein: 18 grams, Fat: 19 grams, Carbs: 7 grams, Sugar: 4 grams

Recipe and photo by Lisa Lotts of Garlic & Zest

(Editor’s note: While this recipe is already relatively low in carbs, you may choose to reduce or omit the brown sugar from the marinade recipe.)

Makes 4 Servings
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1 tsp. red peppercorns
1 tsp. fennel seeds
1 tsp. black pepper coarsely ground
1 tsp. kosher salt
1 Tbsp. fresh rosemary finely chopped
1 Tbsp. fresh thyme finely chopped
2 cloves garlic minced
1½ Tbsp. brown sugar
1 lb bone-in skin-on chicken thighs. (You can use breasts, legs, and wings, too.)
How to make it 

In a small bowl combine first eight ingredients.

Using a sharp knife, trim any excess fat from the chicken. Pat chicken dry with a paper towel. Liberally sprinkle rub onto both sides of chicken and press with your fingers so that it adheres to the bird. Place chicken on a platter and transfer to the refrigerator to marinate for at least 2 hours and up to 8 hours.

Take chicken out of the fridge 15 minutes before cooking.

Preheat grill to 375 degrees. Place thighs skin side down for 6 minutes. To prevent flare-ups and maximize the flavor of the rub, do not leave grill unattended with skin side down, as the drippings can trigger a flare up that may burn the skin. After six minutes, turn the chicken and continue cooking for approximately 12 minutes.