DASH-friendly BBQ — smoked chicken thighs with a low-sodium dry rub, served over cumin black bean rice. All the smoke, none of the sugar-laden sauce.

Tools

  • Smoker (or charcoal grill set up for indirect)
  • Wood chunks (hickory or apple)

Ingredients

Dry Rub:

  • 2 tablespoons smoked paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon dried thyme

Chicken:

  • 3 lbs bone-in, skin-on chicken thighs (8-10 pieces)
  • 2 tablespoons olive oil

Black Bean Rice:

  • 1 1/2 cups long-grain rice
  • 1 can (15 oz) no-salt-added black beans, drained
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Juice of 1 lime
  • 1/4 cup fresh cilantro, chopped
  • 1 jalapeño, seeded and diced (optional)

Quick Slaw:

  • 1/2 head green cabbage, shredded
  • 1 large carrot, shredded
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • 1/2 teaspoon celery seed

Instructions

  1. Mix dry rub. Pat chicken dry, rub with olive oil, coat generously with rub. Refrigerate 1-4 hours.
  2. Set smoker to 275°F with hickory or apple wood.
  3. Smoke chicken thighs skin-side up for 1.5-2 hours until internal temp hits 175°F (thighs are best a bit higher than breast).
  4. While smoking, cook rice. In last 5 minutes, stir in black beans, cumin, garlic powder. Finish with lime juice, cilantro, and jalapeño.
  5. Toss slaw ingredients together.
  6. Serve smoked thighs over black bean rice with slaw on the side.

Notes

DASH-friendly: The rub has zero salt but massive flavor from the smoke + spice combo. Thighs stay juicy without needing sodium. Black beans add potassium and fiber. This is weekend BBQ that’s actually good for you.