Healthy Grilling
Go beyond brats and burgers with these healthy grill alternatives
Grilled Chicken with Cucumber-Melon Salsa
From Cooking Light: June 2010
4 servings (1 breast half with about ½ cup salsa)| Total Time: 28 minutes
Ingredients
• 2/3 cup (1/2-inch) cubed honeydew melon
• 2/3 cup (1/2-inch) cubed cantaloupe
• 1/3 cup diced peeled English cucumber
• 1/3 cup diced red onion
• 2 1/2 tablespoons chopped fresh mint
• 3/4 teaspoon grated lime rind
• 2 tablespoons fresh lime juice
• 4 teaspoons extra-virgin olive oil
• 1 1/2 teaspoons minced jalapeño pepper
• 3/4 teaspoon light agave nectar
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• Cooking spray
• Mint sprigs (optional)
Preparation
1. Prepare grill to medium-high heat.
2. Combine first 10 ingredients; stir in 1/8 teaspoon salt and 1/4 teaspoon
black pepper, tossing well to combine.
3. Sprinkle chicken evenly with remaining 3/8 teaspoon salt and 1/4 teaspoon
black pepper. Coat chicken with cooking spray. Place chicken on a grill rack
coated with cooking spray; grill 5 minutes on each side or until done. Serve
with salsa; garnish with mint sprigs, if desired.
Nutrition (Per serving) : 255 Calories; 9 g Fat; 1.8 g Sat; 5 g Mono; 94 mg
Cholesterol; 8 g Carbohydrates; 35 g Protein; 1 g Fiber; 327 mg Sodium
Greek-Style Squash
From Coastal Living: September 2003
4 servings (3/4 cup) | Prep time: 15 minutes| Grill time: 30 minutes
Ingredients:
• 2 small yellow summer squash, thinly sliced
• 2 small zucchini, thinly sliced
• 1 medium tomato, seeded and chopped
• 1/4 cup pitted ripe olives
• 2 tablespoons chopped green onion
• 2 teaspoons olive oil
• 1 teaspoon lemon juice
• 3/4 teaspoon garlic salt
• 1/4 teaspoon dried oregano
• 1/8 teaspoon pepper
• 2 tablespoons grated Parmesan cheese
Preparation:
1. Place the yellow squash, zucchini, tomato, olives and onion on a
double thickness of heavy-duty foil (about 17 in. x 18 in.). Combine
the oil, lemon juice, garlic salt, oregano and pepper; pour over
vegetables. Fold foil around mixture and seal tightly.
2. Grill, covered, over medium heat for 30-35 minutes or until
vegetables are tender. Open foil carefully to allow steam to escape.
3. Transfer vegetables to a serving bowl. Sprinkle with cheese.
Nutrition (Per ¾ cup serving): Calories 80, Total Fat 5g (sat 1g),
Cholesterol 2mg, Sodium 479mg, Carbohydrate 8g, Fiber 3g, Protein 4g
Grilled Stuffed Portobello Mushrooms
Fire-Roasted Vegetable Salad
Cooking Light June 2001
Sunset August 2011
This recipe works well as an appetizer or impressive side dish. Portobello
mushrooms are stuffed with cheese, tomatoes, and fresh herbs, then grilled
to perfection.
4 servings | Active Time: 15 minutes | Total Time: 15 minutes
Ingredients
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2/3 cup chopped plum tomato
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1 teaspoon olive oil, divided
1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
1/8 teaspoon coarsely ground black pepper
1 garlic clove, crushed
4 (5-inch) portobello mushroom caps
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
Cooking spray
2 teaspoons minced fresh parsley
Preparation
1. Prepare grill.
2. Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a
small bowl.
3. Remove brown gills from the undersides of mushroom caps using a spoon, and
discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce
in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps,
stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on
each side or until soft.
4. Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes
or until cheese is melted. Sprinkle with parsley.
Notes: Since the garlic isn't really cooked, the mushrooms have a strong garlic flavor.
Grill the mushrooms stem sides down first, so that when they're turned they'll be in
the right position to be filled. If you want to plan ahead, remove the gills and stems
from the mushrooms and combine the filling, then cover and chill until ready to grill.
Nutrition (Per mushroom): Calories: 83, Total Fat: 4g, Cholesterol: 4mg,
Sodium: 123mg, Carbohydrate: 10g, Protein: 5g
You can cook some of the vegetables for this dish right in the fire, infusing
the salad with smokiness. Serve it with fried eggs or any type of grilled meat
or fish.
5 servings (1/2 cup) | Total Time: 2 hours
Ingredients
• 1 garlic clove
• 2 tablespoons high-quality red wine vinegar
• 4 medium zucchini, sliced lengthwise 1/2 in. thick
• 3 ears corn, husks and silks removed
• 2 ripe tomatoes, cored
• 1/2 cup extra-virgin olive oil, divided
• About 3/4 tsp. kosher salt, divided
• About 1/2 tsp. pepper, divided
• 2 whole onions, unpeeled
• 2 red bell peppers
• 2 yellow bell peppers
• 1 cup lightly packed fresh mint leaves, torn into pieces
Preparation
1. Build a wood fire* in a camp grill or fire ring, using about 4 logs and some kindling;
let burn to medium (you can hold your hand 5 in. above cooking grate only 5 to 7
seconds), about 1 hour. Adjust fire so there's a thick area of embers and smaller logs
in the middle and larger logs to the sides.
2. Smash garlic, put in a small bowl with vinegar, and set aside. In a large bowl, toss
zucchini, corn, and tomatoes with 2 tbsp. oil, 1/2 tsp. salt, and 1/4 tsp. pepper.
3. Place onions in embers between some smaller logs and cook, turning every 10
minutes or so, until completely black and soft when squeezed with tongs, 25 to 40
minutes. Meanwhile, set peppers on embers and cook, turning every few minutes,
until completely charred, about 20 minutes. Transfer vegetables to a board and let
cool.
4. Set cooking grate in place, if using a portable one. Grill zucchini, corn, and
tomatoes (in batches, if needed), turning occasionally, until grill marks appear, 5 to 35
minutes, depending on distance from fire.
5. Pull off blackened outsides from onions and peppers. Cut corn kernels from cobs
into large bowl. Cut remaining vegetables into slices or strips, discarding seeds; add
to bowl.
6. Stir remaining 6 tbsp. oil into vinegar with remaining 1/4 tsp. each salt and pepper.
Toss gently with vegetables, add mint, and more salt and pepper if you like.
*Or cook all the vegetables over (but not in) a medium (350° to 450°) charcoal
fire, adding 8 briquets every 30 minutes.
Nutrition (Per ½ cup serving): 269 Calories; 20 g Fat; 3g Sat Fat; 5g Fiber
Grilled Peaches over Arugula with Goat Cheese
and Prosciutto
Cooking Light June 2008
This is a perfect salad! Sweet, salty, crunchy, tangy…everything is going on
here!
6 servings | Cook Time: 15 minutes
Ingredients
• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 3 peaches, pitted and each cut into 6 wedges
• Cooking spray
• 1 tablespoon extra virgin olive oil
• 1/8 teaspoon freshly ground black pepper
• Dash of kosher salt
• 10 cup trimmed arugula (about 10 ounces)
• 2 ounces thinly sliced prosciutto, cut into 1/4-inch strips
• 2 tablespoons crumbled goat cheese
Preparation
1. Bring vinegar to a boil in a small saucepan over medium-high heat.
Reduce heat, and simmer until vinegar is reduced to 2 tablespoons (about 2
minutes). Remove from heat; stir in honey. Cool to room temperature.
2. Prepare grill to high heat.
3. Place peach wedges on grill rack coated with cooking spray; grill 30
seconds on each side or until grill marks appear but peaches are still firm.
Remove from grill; set aside.
4. Combine oil, pepper, and salt in a large bowl, stirring with a whisk. Add
arugula, tossing gently to coat. Arrange arugula mixture on a platter. Top with
peach wedges and prosciutto. Drizzle with balsamic syrup; sprinkle with
cheese.
Nutrition (Per serving): Calories: 100, Total Fat: 4g, Sat Fat: 1Chol: 7mg
Spicy Glazed Shrimp and Vegetable Kabobs
http://www.myrecipes.com/recipe/spicy-glazed-shrimp-vegetablekabobs-10000001990006/
6
servings | Active Time: 30 minutes | Total Time: 60 minutes
Ingredients
• 16 7- to 8-inch wooden skewers
• 2 tablespoons honey
• 2 tablespoons spicy brown mustard
• 1 1/2 pounds peeled, jumbo-size raw shrimp with tails (16/20 count)
• 1 tablespoon Caribbean jerk seasoning
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 3 yellow squash, cut into 1/4- to 1/2-inch slices
• 2 zucchini, cut into 1/4- to 1/2-inch slices
• 1 red bell pepper, cut into 1 1/2-inch pieces
• 1 tablespoon olive oil
• Salt and pepper to taste
Preparation
1.
2.
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4.
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7.
Soak wooden skewers in water 30 minutes.
Stir together honey and spicy brown mustard.
Toss shrimp with Caribbean jerk seasoning, 2 Tbsp. olive oil, and 1/4 tsp.
salt. Thread onto 8 skewers.
Thread squash slices, zucchini slices, and red bell pepper pieces, onto
remaining skewers. Brush vegetable kabobs with 1 Tbsp. olive oil; sprinkle
with salt and pepper to taste.
Grill kabobs, covered with grill lid, over 350° to 400° (medium-high) heat.
Grill vegetables 15 minutes or until tender, turning occasionally.
Grill shrimp 2 minutes on each side or just until shrimp turn pink. Baste
shrimp with honey mixture.
Serve immediately.
Grilled Fruit Kabobs with Honey Lime Yogurt Dip
http://family.go.com/food/recipe-895562-grilled-fruit-kabobs-withhoney-lime-yogurt-dip-t/
Grilling fruit brings out the natural juices and caramelizes them ever so
slightly. The best fruits are ones with firm flesh such as stone fruits or
pineapple. Stay away from melons as they tend to soften too much. Served
with a cool dip, it's a great ending for a summer meal.
4 servings | Active Time: 20 minutes| Total Time: 30 minutes
Ingredients:
• 2 pounds assorted fruit (strawberries, pineapple, mango and kiwi in
photo)
• 8 metal or bamboo skewers
• 1 cup plain yogurt
• 2 tablespoons honey
• 1 teaspoon grated lime zest
Preparation:
1. Heat grill to medium-high and make sure grate is clean.
2. Thread chunks of washed, peeled or seeded fruit onto skewers. If
using bamboo skewers, soak in water for 10 minutes to minimize
chances of burning.
3. Grill for 3 to 4 minutes per side, turning carefully so fruit does not fall
off of skewers.
4. Remove from heat and serve with dip.
5. For dip: Combine yogurt, honey and lime zest and stir until well
blended. Keep chilled until serving time.