RUB FOR MEAT

3 TBSP. OLIVE OIL
3 TBSP. FLOUR
1/2 TSP. SALT
1 TBSP. FRESH OR 1 TSP. DRIED ROSEMARY
1 TBSP. FRESH OR 1 TSP. DRIED MARJORAM OR OREGANO
2 TBSP. DRY MUSTARD

MIX TO A PASTE. RUB OVER MEAT TO BE ROASTED. WHILE COOKING, BASTE 
OCCASIONALLY WITH BROTH. MAKES TASTY CRUNCHY COATING. GOOD ON PORK, BEEF, 
LAMB, OR PORK CHOPS. ENOUGH FOR 3 POUNDS OF MEAT.

A LOW SODIUM AND LOW FAT RECIPE FOR CHICKEN:

CHICKEN BREAST PIQUANT

COMBINE IN SKILLET;
3/4 CUP APPLE OR ORANGE JUICE
1 CLOVE  MINCED GARLIC
1/8 TEASPOON FRESH GROUND PEPPER
1 TEASPOON PAPRIKA
GRATED PEEL OF ONE LEMON
JUICE OF ONE LEMON 
1/2 TEASPOON SAVORY
1/2 TEASPOON DRIED ONION OR 1 TABLESPOON MINCED FRESH ONION

BRING TO A BOIL OVER MEDIUM HEAT. ADD:

2 CHICKEN SPLIT  BREAST

COVER; SIMMER 15 MINUTES OR UNTIL TENDER

SPRINKLE WITH CHOPPED FRESH PARSLEY