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Grilling
Grilling (or Barbecuing) has become a favourite meal for today's more casual lifestyle.
Fresh vegetables, meat searing on the grill, great company and relaxing outdoors…
there is something so incredible about meals
cooked on the grill.
Lemon Herb Grilled Steak
B r o u g h t t o y o u b y t h e
P r o d u c e r s o f C a n a d i a n C a n o l a
Canola Oil Vinaigrette, Marinade and Grilling Recipes
Canola Oil Vinaigrettes, Marinades and Grilling
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Bean Salad with Tarragon Vinaigrette
Canola
Vinaigrettes
To make a vinaigrette, simply
A basic vinaigrette blends an acid,
combine ingredients in a container, cover
usually vinegar, lemon juice, etc., with an
tightly and shake until blended. For a
oil, salt, pepper and other seasonings.
Canola oil, which is light in colour, texture, more stable emulsion and a creamier
texture,
and taste is ideal for
blend in a
vinaigrettes. It
blender for one
allows for a smooth
minute. An
mouth feel without
emulsion is a
heaviness. The vinaistable mixture
grette remains clear
of two liquids
and free running when
such as oil and
refrigerated.
vinegar that
Preparing your
normally sepaown vinaigrette allows
rate from each
you to control the
other. If you do
flavour as well as the
find your dressfat content. Traditional
ing on the runny
proportions were 3 to 4
side, try this
parts oil to 1 part vine- Spinach Salad with Citrus Vinaigrette
neat ‘trick’.
gar. For lower fat
To thicken a low-oil vinaigrette, once
versions try a 2 to 1 ratio or experiment
blended, add an ice cube and shake well.
until you find the proportions of oil and
vinegar you like. Try adding chicken broth, The ice cools the oil and therefore thickens
the mixture.
wine, fruit juice or even a little water to
Finally, remember not to use too
stretch your vinaigrette without increasing
much! Adding 1⁄4 to 1⁄3 cup (50 to 75 mL)
fat content. Blend canola oil and vinegar,
then add herbs and spices such as salt,
of vinaigrette should be sufficient for 8
pepper, garlic, mustard, ginger or whatevcups (2 L) of salad greens. Suffocating
er your tastebuds desire. Substitute lemon,
a salad with too much dressing takes
lime or orange juice for vinegar, if you
away from the crispness and negates
like! Vinaigrettes are the most versatile
some of the nutritional advantages of
dressings. Consider them as a marinade for eating salad greens.
vegetables, poultry or meat!
Purple Passion Coleslaw
Salads
Spinach Salad with Citrus
Vinaigrette
1
⁄2 cup orange juice
125 mL
1
⁄4 cup canola oil
50 mL
1
garlic clove, minced 1
2 Tbsp granulated sugar
25 mL
1 Tbsp white vinegar
15 mL
fresh ground pepper
1
⁄2
red onion thinly sliced 1⁄2
1
package fresh spinach, 1
stems removed
11⁄2 cups mushrooms, sliced 375 mL
1
⁄4 cup bacon, cooked to crisp 50 mL
1. Prepare spinach in large salad bowl;
mix in onion, mushroom and bacon. To
prepare vinaigrette, mix orange juice,
canola oil, garlic, sugar, and vinegar. Pour
vinaigrette on salad and lightly toss. Add
fresh ground pepper to taste. Serves 4-6.
Purple Passion Coleslaw
1
1
⁄2
head red cabbage,
⁄2
shredded
1
⁄4
red onion, thinly sliced 1⁄4
2
green onions, sliced 2
3
⁄4 cup dried sweetened
175 mL
cranberries
Vinaigrette:
1
⁄2 cup canola oil
125 mL
2 Tbsp red wine vinegar
25 mL
2 Tbsp granulated sugar
25 mL
1 tsp cumin
5 mL
salt and pepper to taste
1. In a large salad bowl, toss shredded cabbage and onions. To prepare vinaigrette,
whisk together canola oil, vinegar, sugar
and cumin. Pour over cabbage. Marinate
for 1 hour. Just before serving, sprinkle
coleslaw with dried cranberries. Serves 4-6.
Bean Salad with Tarragon
Vinaigrette
1 can (14 oz/398 mL) green beans 1
1 can (14 oz/398 mL) yellow beans 1
1 can (19 oz/540 mL) black beans 1
1 can (12 oz/341 mL) corn
1
1
white onion, sliced into rings 1
Vinaigrette:
1
⁄2 cup canola oil
125 mL
1
⁄2 cup white vinegar
125 mL
1
⁄4 cup granulated sugar
50 mL
1 tsp dried mustard
5 mL
1
garlic clove, minced 1
1 tsp dried tarragon
5 mL
1 tsp dried basil, crumbled 5 mL
1. Strain green beans, yellow beans, black
beans and corn. Mix in a large bowl.
To prepare vinaigrette, whisk together
canola oil, vinegar, sugar, mustard, garlic,
tarragon, and basil. Pour onto bean mixture prior to serving. Serves 6-8.
Grilled Onion and Tomato Salad
3
medium red onions, 3
sliced and grilled
3
tomatoes, cut into
3
wedges
8
basil leaves, shredded 8
2 tsp balsamic vinegar
10 mL
1 Tbsp canola oil
15 mL
1. In a flat bottom bowl, alternate tomato
and grilled onion slices. Sprinkle shredded
basil on top. Whisk together vinegar and
canola oil. Drizzle over salad and serve.
Serves 4-6.
Pasta Salad
6
fresh tomatoes, sliced 6
1
⁄2 cup mozzarella cheese, 125 mL
shredded OR
light feta cheese, crumbled
4 cups cooked pasta
1L
1
⁄4 cup canola oil
50 mL
1
garlic clove, minced 1
1
⁄4 cup fresh basil leaves,
50 mL
shredded
salt and pepper to taste
1. Combine tomatoes, cheese and pasta in
a large bowl. Combine canola oil, garlic,
basil, salt and pepper. Pour over pasta
mixture. Toss to coat. Serves 8-10.
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Chicken Saté with Peanut Sauce
From
the Grill
Chicken Saté with Peanut Sauce
Bamboo skewers
1
garlic clove, crushed 1
1 Tbsp canola oil
15 mL
1
⁄4 cup soy sauce
50 mL
2 Tbsp lemon juice
25 mL
1 tsp curry powder
5 mL
1
⁄2 tsp freshly ground pepper 2 mL
2 boneless skinless
2
chicken breasts,
cut into 1 inch (2.5 cm) pieces
Peanut Sauce, recipe follows
1. Soak bamboo skewers in hot water for
30 minutes. Combine canola oil, garlic,
soy sauce, lemon juice, curry and pepper
in a double plastic bag. Add chicken and
squeeze bag to coat chicken with marinade; seal bag. Let stand 20-30 minutes.
2. Remove chicken from marinade and
thread onto soaked skewers; discard marinade. Grill chicken over medium heat,
turning occasionally, for 8-10 minutes or
until chicken is cooked through. Serve
with Peanut Sauce. Serve 2-3.
Peanut Sauce:
1
⁄4 cup finely chopped onion 50 mL
1 tsp grated fresh ginger
5 mL
1
⁄2 tsp cayenne pepper
2 mL
1 tsp canola oil
5 mL
1
⁄2 cup peanut butter
125 mL
1 cup water
250 mL
1 Tbsp soy sauce
15 mL
1
⁄4 tsp salt
1 mL
1. In a small saucepan, on a side burner
of a natural gas barbecue, cook onion,
ginger and cayenne in canola oil for 2
minutes. Stir in peanut butter. Gradually
stir in water, soy sauce and salt; bring to a
boil. Reduce heat and cook, stirring constantly until thickened, about 5 minutes.
Recipe from ATCO’s Blue Flame Kitchen
(www.atcoblueflamekitchen.com)
Cedar Planked Salmon
Cooking salmon on cedar imparts a special
flavour that enhances the sweetness of the
salmon. Serve the salmon on the plank
for an impressive presentation.
1
untreated cedar plank 1
(8 x 16 inches/ 20 x 40 cm)
1
⁄4 cup dry white wine
50 mL
2 Tbsp fresh lemon juice
25 mL
2 Tbsp canola oil
25 mL
2 Tbsp chopped fresh dill
25 mL
1 tsp grated lemon peel
5 mL
1 tsp freshly ground pepper 5 mL
1
⁄2 tsp salt
2 mL
2 lb salmon fillet
1 kg
1. Immerse cedar plank in a sink or large
container of water. Place a heavy object
on plank to keep it submerged. Allow
plank to soak for at least 2 hours.
2. Combine wine, lemon juice, canola oil,
dill, lemon peel, pepper and salt in a double plastic bag. Add salmon and squeeze
bag to coat salmon with marinade; seal
bag. Let stand for 30 minutes.
Alternatively, salmon may be marinated
for up to one hour in refrigerator.
3. Remove plank from water and rinse.
Remove salmon from marinade; discard
marinade. Place salmon, skin side down,
in middle of plank. Place plank directly on
grid on a natural gas barbecue. With lid
down, cook salmon over low heat for 4045 minutes or until fish flakes easily with
a fork. If using a triple burner barbeque,
turn center burner off for best results.
Serve salmon directly from plank. Do not
reuse cedar plank for cooking. Serves 6.
Preparation tip: The cedar plank used in
this recipe should be a little longer and
wider than the salmon fillet.
Recipe from ATCO’s Blue Flame Kitchen
(www.atcoblueflamekitchen.com)
Lemon Herb Grilled Steak
1
⁄4 cup canola oil
50 mL
3 Tbsp fresh lemon juice
45 mL
2 Tbsp dry white wine
25 mL
1 Tbsp rosemary, crumbled 15 mL
11⁄2 tsp thyme, crumbled
7 mL
1
⁄4 tsp granulated sugar
1 mL
1
⁄4 tsp salt
1 mL
1
⁄4 tsp freshly ground pepper 1 mL
11⁄4 lb sirloin steak,
625 g
1 inch (2.5 cm) thick
1. Combine canola oil, lemon juice, wine,
rosemary, thyme, sugar, salt and pepper in
a double plastic bag. Add steak and
squeeze bag to coat steak with marinade;
seal bag. Let stand 30 minutes. Remove
steak from marinade and pat dry; discard
marinade. Grill steak over medium heat to
desired doneness. Serves 4.
Recipe from ATCO’s Blue Flame Kitchen
(www.atcoblueflamekitchen.com)
Lemon Herb Grilled Steak
Canola
Marinades
the marinade, while cooking, double the
With very little preparation, you can create some flavourful barbeque dishes using recipe. Use half to marinate, reserving the
marinades. Marinades usually combine oil, remainder to be used as a basting sauce.
acids, herbs, spices, and often a sweetener. This will prevent cross-contamination
between cooked and raw meats. Do not
Acids such as vinegar, wine or citrus juices
marinate foods
act as tenderizers while
in any type of
oils help foods retain
metallic containmoisture. Canola oil
er, as the acids in
with its light taste
the marinade
allows marinade
will react with
seasoning flavours
the metal.
such as a garlic,
Instead, place
mustard, herbs, and
food in a sealother spices to domiable plastic or
nate. Sweeteners, like
glass container,
honey, maple syrup,
and cover. Foods
or brown sugar, aid
should be turned
in browning and take
occasionally to
the edge off acid
ensure that all
ingredients.
Spicy Orange Pork Chops
sides are coated
Marinating times
evenly with the marinade. A plastic bag
vary with the food. Generally, meats with
that can be sealed, is a convenient altera porous flesh, little tough connective tissue, and delicate flavor such as fish, chick- native that allows food to be easily
turned.
en or turkey take the shortest time - usuFoods should always be covered and
ally a few hours are sufficient. Beef, pork
refrigerated during marinating. Using
and game, on the other hand, take longer
canola oil allows your marinade to remain
and can be made ahead to marinate
free running when refrigerated and its
overnight.
light taste allows the flavour of herbs and
To prepare marinades, blend all
spices to dominate. Do not marinate
ingredients and pour over food. While
longer than overnight. Food has a refrigthere are specific recipes, vinaigrettes and
erated shelf life, and marinating does not
commercial salad dressings may be used
extend that shelf life.
instead. If you plan to baste the food with
Spicy Orange Pork Chops
1
⁄2 cup orange juice
125 mL
1 Tbsp canola oil
15 mL
1 tsp freshly ground pepper 5 mL
1
⁄4 tsp chili powder
1 mL
1
⁄4 tsp paprika
1 mL
2
dashes
2
hot pepper sauce
4
boneless pork loin
4
chops
2 Tbsp chopped fresh cilantro 25 mL
1. Combine orange juice, canola oil, pepper, chili powder, paprika, and hot pepper
sauce in a double plastic bag. Remove 2
Tbsp (25 mL) of marinade; set aside.
2. Add pork to remaining marinade and
squeeze bag to coat pork with marinade;
seal bag. Let stand 30 minutes.
3. Remove chops from marinade and pat
dry; discard marinade. Grill chops over
low heat for 30 minutes or until done,
basting occasionally with reserved marinade. Sprinkle with cilantro. Serves 4.
Recipe from ATCO’s Blue Flame Kitchen
(www.atcoblueflamekitchen.com)
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Asparagus
Trim tough ends, toss with canola oil,
salt & pepper to taste. Grill until tender,
and streaked with light grill marks, 5-7
minutes.
Carrots
Peel, slice diagonally, brush with canola
oil, spices for flavour. Grill for at least 15
minutes. Until tender.
Eggplant
Cut into 1⁄2 inch (1 cm) thick rounds, brush
with canola oil, season with salt & pepper.
Grill until marked with dark stripes on
both sides, about 10 minutes.
Mushrooms
Slice thick chunks, toss in canola oil &
pepper. Grill for 5-7 minutes.
Onions
Peel and cut into 1⁄2 inch (1 cm) thick
rounds, toss with canola oil, salt &
pepper to taste. Grill until tender and
marked with dark stripes on both sides,
about 15 minutes.
Peppers
Core, seed and cut into wedges, toss with
canola oil , salt and pepper to taste.
Grill, using grill basket if you have one,
until tender and lightly charred about 8
minutes.
Page 2
Potatoes
Cut into diagonal wedges or if using baby
potatoes leave whole. If using wedges,
season with spices. Grill about 20 minutes
or until tender and soft.
(turn potatoes grilling all sides)
Zucchini
Cut lengthwise into 1⁄2 inch (1 cm) thick
strips, toss with canola oil, salt and
pepper to taste. Grill until tender and
marked with dark stripes on both sides,
about 10 minutes.
Eggplant
10 Minutes
Peppers
8 Minutes
Potatoes
20 Minutes
Zucchini
10 Minutes
Carrots
15 Minutes
Grilling
Vegetables
Lamb Chops with Black Bean Salad
2
navel oranges, peeled 2
and cut into segments
1
⁄2 cup sliced green onion 125 mL
1
⁄4 cup chopped fresh parsley 50 mL
3 Tbsp orange juice
45 mL
1 Tbsp balsamic vinegar
15 mL
1 Tbsp canola oil
15 mL
1
⁄4 tsp salt
1 mL
1
⁄4 tsp freshly ground pepper 1 mL
1 can black beans,
1 can
rinsed and drained
(19 oz/540 mL)
Orange Mustard Marinade:
1 Tbsp grated orange peel 15 mL
1 Tbsp balsamic vinegar
15 mL
1 Tbsp canola oil
15 mL
1 tsp Dijon mustard
5 mL
1 tsp rosemary, crumbled 5 mL
1
⁄4 tsp freshly ground pepper 1 mL
8
lamb rib chops
8
HINT: Use a vinaigrette to marinade
your vegetables prior to grilling for
extra flavour.
1. Combine oranges, onion, parsley,
orange juice, vinegar, canola oil, salt,
pepper, and beans in a bowl. Cover
and refrigerate salad until serving.
2. To prepare marinade, combine orange
peel, balsamic vinegar, canola oil, mustard, rosemary, and pepper in a double
plastic bag. Add lamb to marinade and
squeeze bag to coat lamb with marinade;
seal bag. Let stand 15-30 minutes.
3. Remove lamb from marinade and pat
dry; discard marinade. Grill lamb over low
heat for 20-30 minutes or to desired
doneness. Serve with black bean salad.
Serves 4.
Recipe from ATCO’s Blue Flame Kitchen
(www.atcoblueflamekitchen.com )
Onions
15 minutes
Asparagus
5 - 7 Minutes
Thanks!
I would like to thank all the contributors
to this brochure, especially the ATCO Blue
Flame Kitchen. Your recipes are excellent
and your expertise appreciated.
For additional information
about Canola Grilling
contact CanolaInfo or go to
www.canolainfo.org/html/
canolagrill.html
Canola culinary versatility, quality nutritional profile and Canadian connection
make it a great product to work with. It is
a culinary workhorse that no well-stocked
kitchen or good cook should be without.
In Saskatchewan,
306.387.6610 P
306.387.6637 F
[email protected]
www.canolainfo.org
In Alberta,
780.454.0844 P
780.465.5473 F
[email protected]
Dorothy Long
Home Economist, CanolaInfo
Lamb Chops with Black Bean Salad
In Manitoba,
204.982.2100 P
204.942.1841 F
[email protected]
[email protected]
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