Well it’s that time of year again to dust off your outdoor BBQ and get ready for some grillin’ and chillin’. Here are some great summer grillin’ recipes and tips that won’t throw your diet down the toilet when you hit the BBQ. Yeah I even threw in a dessert and great summer cocktail – you gotta have some fun (everything in moderation!!) I was feeling a little festive so I also added a vegetarian dish.
• Keep your outdoor grill clean and well-maintained.
• Wash the grate each time you use your grill or use grill liners.
• Keep raw meats in the refrigerator or in a cooler until cooking time.
• Keep raw meats separated from cooked foods and fresh fruits and vegetables.
• Cook meats to the proper temperature – use a meat thermometer to be sure.
• Don’t overcook your meats and remove any charred black portions.
• Trim excess fat before cooking to reduce the risk of flare-ups that burn the meat.
• Choose leaner cuts of beef, fish, poultry or game meats instead of hot dogs, high fat hamburgers and sausages.
• Marinate meats before grilling to reduce the formation of hetrocyclic amines, and to add flavor.
• Add sauces at the end of the cooking time to prevent burning.
• Grill your vegetables such as potatoes, zucchini, peppers and egg-plant.
Mini Portobello Sliders
Each succulent mini burger also features tender grilled zucchini, squash, and eggplant. Serve with a green salad.
Yields: 12 burgers Total Time: 45 min Prep Time: 10 min Cook Time: 35 min
Ingredients
• 12 medium portobello mushrooms
• 2 small Italian eggplants
• 2 yellow squash
• 2 zucchini
• 1/2 teaspoon(s) sea salt
• 12 mini brioche buns or dinner rolls
• 1 1/2 teaspoon(s) sesame oil
• 1/2 teaspoon(s) sesame seeds
• 9 ounce(s) Swiss cheese , thinly sliced
Preparation
1. Heat grill or grill pan to medium-high heat.
2. Trim the stems from the mushrooms. Slice the eggplant, squash, and zucchini into 1/4-inch-thick rounds. Brush vegetables with canola oil, sprinkle with salt, and grill until softened and grill marks have formed — about 10 minutes each side. (Brush with oil as needed to prevent sticking.)
3. Transfer to a baking pan. Heat broiler to low. Split the buns, brush the tops with the sesame oil, and sprinkle with sesame seeds. Layer the squash, zucchini, eggplant, and mushroom on the bottom bun halves. Top each with cheese and broil until cheese melts, about 1 minute. Top with remaining seeded bun tops and serve hot.
Nutrition
(per serving) Calories 280, Total Fat 14g, Saturated Fat 0, Cholesterol 35mg, Sodium 440mg, Total Carbohydrate 28g, Dietary Fiber 5g, Protein 12g
Grilled Filet Mignon with Vegetable Kebabs
http://www.eatingwell.com/recipes/grilled_filet_mignon_with_vegetable_kebabs.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
You might be tempted to save beef filet for special occasions, but this low-fat cut is actually perfect weekday fare: it cooks up fast, stays juicy and carries other flavors perfectly. The kebabs are a wonderful mix of lemon, herbs and fresh vegetables.
4 servings | Active Time: 20 minutes | Total Time: 30 minutes
Ingredients
• 1 lemon, zested and juiced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 16 cherry tomatoes
• 10 ounces white mushrooms, stemmed
• 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
• 1 small red onion, cut into wedges
• 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
Preparation
1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.
Nutrition
Per serving : 291 Calories; 17 g Fat; 4 g Sat; 9 g Mono; 70 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 3 g Fiber; 363 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat
Tips & Notes
• Make Ahead Tip: Equipment: Eight 10-inch skewers (see Tip)
• Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn’t protect them.)
Grilled Smoky Eggplant Salad
http://www.eatingwell.com/recipes/grilled_smoky_eggplant_salad.html
From EatingWell: July/August 2007
The mellow grilled eggplant melds perfectly with the smoked paprika and tart sherry vinegar that define the flavor of the dressing in this decidedly Spanish salad. Curls of mild Manchego complete the Spanish theme. If you can’t find smoked paprika, substitute Hungarian paprika—the grilled eggplant brings some smoke to the salad on its own.
6 servings | Active Time: 45 minutes | Total Time: 45 minutes
Ingredients
• 2 small eggplants, (about 1 pound total)
• 3/4 teaspoon kosher salt, divided
• Olive oil cooking spray
• 1/4 cup extra-virgin olive oil
• 1 tablespoon sherry vinegar
• 1 small plum tomato, diced
• 1 small clove garlic, chopped
• 1 1/2 teaspoons smoked paprika, (see Note)
• 3 cups mixed baby salad greens
• 2 ounces Manchego cheese, cut into thin curls with a vegetable peeler (see Note)
Preparation
1. Preheat grill to medium.
2. Cut stripes in each eggplant’s peel by running a vegetable peeler down the length of it and repeating at about 1-inch intervals. Slice the eggplants into rounds 1/3 to 1/2 inch thick. Lay them on a baking sheet and sprinkle lightly with 1/2 teaspoon salt. Let stand for about 5 minutes.
3. Blot the eggplant slices with paper towels and lightly coat both sides with olive oil cooking spray. Grill the eggplant, flipping halfway through, until soft and browned on both sides, 9 to 11 minutes total.
4. Puree oil, vinegar, tomato, garlic, paprika and the remaining 1/4 teaspoon salt in a blender until well combined.
5. Toss salad greens with half the vinaigrette in a medium bowl. Arrange the eggplant slices on 6 salad plates. Drizzle with the remaining vinaigrette. Place the salad greens over and between the eggplant slices, then scatter the cheese curls on top of each salad. Serve warm or at room temperature.
Nutrition
Per serving : 141 Calories; 12 g Fat; 3 g Sat; 7 g Mono; 7 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 3 g Fiber; 280 mg Sodium; 287 mg Potassium
1/2 Carbohydrate Serving
Tips & Notes
• Make Ahead Tip: Prepare eggplant and vinaigrette (Steps 1-4), cover and refrigerate separately for up to 1 day. Bring to room temperature before serving.
• Note: To experience the full flavor of this salad, it’s worth seeking out the two signature Spanish ingredients: mild- flavored, smooth sheep-milk Manchego cheese and smoked paprika. If you can’t find them, substitute Parmigiano-Reggiano and Hungarian paprika.
Grilled Peach Sundaes
http://www.eatingwell.com/recipes/grilled_peach_sundaes.html
From EatingWell: EatingWell Serves Two
Fruit on the grill? Most definitely! Try grilling other stonefruit or pineapple too!
2 servings | Active Time: 10 minutes | Total Time: 25 minutes
Ingredients
• 2 peaches, halved and pitted
• 1 teaspoon canola oil
• 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
• 1 tablespoon toasted unsweetened coconut
Preparation
1. Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.
Nutrition
Per serving : 154 Calories; 4 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 2 g Fiber; 41 mg Sodium; 319 mg Potassium
2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat
Mojito Makeover
In general, the Mojito is already a better choice when it comes to calories, but the talented folks at the trendy Chapel Hill restaurant Jujube show us how to serve up this Cuban drink with one smart substitution — Splenda syrup instead of simple syrup. Make your own by dissolving 2 packets of Splenda into an ounce of water or purchase Da Vinci’s Sugar Free Sweetener Syrup (available on amazon.com), and keep the bottle on hand for iced teas, coffees, and more.
2 ounces light rum
1 ounce Splenda syrup, Da Vinci’s Sugar Free Sweetener Syrup
1 ounce lime juice
7 mint leaves
Splash of club soda
In a shaker, muddle mint leaves and a lime wedge. Add ice and other ingredients and shake. Pour into tall glass and top with soda.
Calories: 140
