Summertime Grilling
Fire up the grill for nutritious eating with these 5 recipes.
By Cameran Erny
Start your summer with heart-healthy recipes that let you to fire up the grill and invite family and friends over. Each of the five recipes contains essential nutrients, and they combine great taste and healthiness. Cooking one of these dishes at your next barbeque is a perfect excuse to get outside, enjoy the warm weather and eat food that you won’t feel guilty about because it’s low in fat and carbs and high in protein. .
Get grilling and cook the Cheddar Chili Stuffed Turkey Burgers that can be stuffed with cheeses, tomatoes or peppers; or if you want to feel like you’re dinning on the Caribbean, cook the Caribbean Chicken Grill.
Mix up the ingredients, light the grill and begin cooking for your summer barbeque feast.
Asian BBQ Pork Tenderloin
Besides being a good source of iron, zinc and protein, this pork tenderloin dish has a delicious cilantro dipping sauce. You can also serve it with Asian rice, noodles or Chinese pea pods.
Serves 4
1/4 cup apple juice
4 clove garlic, chopped
2 tablespoons soy sauce
2 tablespoons oyster sauce
1 tablespoon toasted sesame oil
2 teaspoons five spice powder
1/2 teaspoon thyme
2 tablespoons dark brown sugar
1 tablespoon hot pepper sauce
2 pounds pork tenderloin, trimmed
1 cup fresh cilantro, lightly packed
1 cup fresh mint, lightly packed
1/4 cup water
2 tablespoons rice vinegar, unseasoned
2 teaspoons sugar
1 clove garlic, minced
1 tablespoon hot pepper sauce
In a medium-size mixing bowl, combine the marinade ingredients. Add the pork to the marinade in the bowl or a Ziploc bag. Marinate pork in refrigerator for at least 2 hours or overnight. Meanwhile, mince the cilantro sauce in a food processor until finely chopped. (The sauce can be made a day in advance if desired and stored covered in the refrigerator.) Preheat grill to medium heat. Cook the pork for about 15 to 18 minutes, turning and basting often. Let pork stand for 5 minutes before slicing.
Nutritional value per serving:
Calories: 360
Fat: 11 grams
Protein: 49 grams
Carbs: 14 grams
Fiber: 1 gram
Bourbon Basted BBQ Beef
Gather the family together for some famous BBQ beef that’s sweet and healthy, with a touch of bourbon.
Serves 4
Steak rub:
1 teaspoon ground cumin
1 tablespoon garlic powder
2 tablespoons sweet paprika
2 tablespoons ground black pepper
3 tablespoons salt
3 tablespoons brown sugar
Bourbon BBQ sauce:
2 cups ketchup
1/3 cup dark molasses
1/2 cup bourbon
1/4 cup gray poupon mustard
3 tablespoons hot pepper sauce
2 tablespoons Worcestershire sauce
2 tablespoons sweet paprika
2 clove garlic, minced
1/2 medium onion, minced
2 pounds eye of round beef steaks
Steak rub
Combine the seasonings in a medium bowl.
Bourbon BBQ sauce:
Combine the sauce ingredients in a large heavy saucepan, bring to a simmer over medium heat, stirring occasionally. Cover, reduce heat to low and continue to cook another 20 minutes to blend flavors and thicken sauce. (The sauce can be made several days in advance and stored covered in the refrigerator.)
Prepare the steaks by sprinkling a generous amount of the rub on each side.
Let stand while you preheat the grill to medium-high heat. Apply a coating of the BBQ sauce on each side of the steaks. Place on grill and cook about 5 to 7 minutes per side or to your desired doneness, brushing with additional sauce.
Nutritional value per serving:
Calories: 149
Fat: 5 grams
Protein: 12 grams
Carbs: 10 grams
Fiber: less than 3 grams
Caribbean Chicken Grill
Want to feel like you’re on a Caribbean vacation? Create this dish that’s full of protein and has a tasty Caribbean marinade for the chicken. Serve it with brown rice or grilled vegetables.
Serves 4
Marinade:
1 bunch (1.5 cups) scallions, chopped
1 teaspoon thyme
1 medium jalapeno peppers, seeded, chopped
2 cloves garlic, peeled, chopped
1/2 cup brown sugar
2 tablespoons olive oil
1/2 cup soy sauce
1 teaspoon ground allspice
32-ounces boneless, skinless chicken breasts
Puree the scallions, thyme, jalapeno and garlic in a food processor. Add the sugar, olive oil, soy sauce and allspice. Process to mix well. Using a mallet or the bottom of a heavy sauce pan, slightly flatten the thicker end of the chicken breast until the fillet is even in thickness. Combine the chicken and marinade in a Ziploc bag or a medium-size mixing bowl. Cover and refrigerate for at least 3 hours or overnight. Preheat grill to medium high heat and cook the chicken for 5 to 6 minutes on each side until meat is no longer pink inside. Baste with some of the marinade during grilling. Serve with lemon or lime wedges and sprinkle with additional chopped scallion.
Nutritional value per serving:
Calories: 110
Fat: 2 grams
Protein: 14 grams
Carbs: 9 grams
Fiber: less than 3 grams
Cheddar Chili Stuffed Turkey Burgers
Get creative with these turkey burgers and try different stuffings like garlic boursin cheese, pepper jack, sundried tomatoes, chopped marinated artichoke hearts and roasted red peppers.
Serves 4
2 pounds lean ground turkey
1/2 medium red onion, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon oregano
4 ounces chopped green chilies
1/4 cup seasoned breadcrumbs
2 cups grated sharp cheddar cheese
4 slices crusty French bread
1 medium tomato, sliced
Combine the turkey, onion, salt, pepper, green chilies, bread crumbs and oregano in a large mixing bowl. Shape into 8 even-sized patties. Top 4 of the patties with 1/2 cup of cheese then lay the other patties on top of each. Pinch the sides to seal in the cheese. Grill over medium heat about 8 minutes per side or until cooked through, bruhing with a little olive oil to keep burgers from sticking to grill. Serve on an open faced, grilled piece of bread, topped with tomato, grilled onions, pickle and burger condiments if desired.
Nutritional value per serving:
Calories: 136
Fat: 3 grams
Protein: 21 grams
Carbs: 5 grams
Fiber: less than 2 grams
Rosemary Mustard Lamb Chops
Throw these lamb chops on the grill along with all the seasonings and enjoy the delicious aroma that fills the air. Serve this dish with a high-quality, low-fat carb like broccoli.
Serves 4
2 clove garlic, minced
1/4 cup olive oil
1/2 cup coarse ground prepared mustard
3 tablespoon fresh rosemary leaves, chopped
1 medium lemon, juiced
3 large red or yellow bell peppers, seeded
2 pounds lamb chops, trimmed of all fat
Combine the garlic, oil, mustard, rosemary and lemon juice in a medium-size bowl. Mix with the lamb chops in a zip lock or in the bowl. Marinate for at least 2 hours or overnight in refrigerator. Cut the peppers into 1-inch strips for the grill. Preheat grill to medium-high heat. Remove the lamb from the marinade to a plate, reserving the marinade. Grill the lamb and the peppers about 6 minutes per side until the lamb reached desired doneness and the peppers are just tender and somewhat charred.
Nutritional value per serving:
Calories: 101
Fat: 4 grams
Protein: 11 grams
Carbs: 3 grams
Fiber: less than 2 grams
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