FitByWhit Healthy BBQ Cookbook

Transcription

1 FitByWhit Healthy BBQ Cookbook

2 on the menu salads sides Greek Cucumber Salad Watermelon & Arugula Salad Zucchini Fries Grilled Corn with Chili, Cheese, & Lime mains Mediterranean Turkey Burgers BBQ Tri-Tip Steak sweets Grilled Watermelon Cherry Coco Chunk Ice Cream

3 greek cucumber salad None 1 serving g 11 g 4 g 1 cup sliced cucumber 1/2 cup sliced red onion 2 Tbsp. crumbled feta cheese 5 kalamata olives, pitted 1/4 cup chopped fresh dill 1. Combine cucumber and onion in a medium bowl; mix well. 2. Add cheese and olives; toss gently to blend. 3. Top cucumber mixture with dill. 4. Top with your favorite dressing and enjoy!

4 watermelon & arugula salad None 1 serving g 14 g 5 g 2 cups fresh arugula 1. Place arugula on a serving plate. 1 cup cubed watermelon 2 Tbsp. crumbled feta cheese 10 coarsely chopped fresh mint leaves Top with watermelon, cheese, and mint. Top with your favorite dressing and enjoy!

5 zucchini fries 30 min. 4 servings 74 1 g 13 g 5 g Nonstick cooking spray 1/4 cup whole wheat flour 2 Tbsp. cornmeal 1 tsp. sea salt 1/2 tsp. ground black pepper 3 medium zucchini, cut into 1/2 x 3-inch sticks 2 large egg whites, lightly beaten 1. Preheat oven to 475 degrees Fahrenheit. 2. Line baking sheet with foil; lightly coat with spray. 3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine. 4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bow; drop zucchini into bag containing flour mix. Seal bag and shake to coat. Repeat with remaining zucchini. 5. Place zucchini on prepared baking sheet. Bake for 12 to 15 minutes, turning after 6 minutes, or until tender-crisp and golden brown.

6 grilled corn w/ chili, cheese, & lime 10 min. 10 min. 20 min. 4 servings g 18 g 6 g Hot water 1. Preheat grill to medium. 4 ears of corn, husks removed 2 tsp. olive oil Sea salt (to taste) 1/4 cup crumbled queso fresco (or feta cheese) 1/4 tsp. cayenne pepper 1 medium lime, cut into 4 wedges 2. Bring large pot of water to boil; add corn. When water returns to a boil, remove corn. Drain well. 3. Brush corn with oil. Season with salt, if desired. 4. Place corn on grill, turning frequently, for about 4 minutes, or until corn kernels are browned. Remove from grill. 5. Sprinkle corn with cheese and cayenne pepper. Serve immediately with lime wedges.

7 mediterranean turkey burgers 20 min. 10 min. 30 min. 6 servings g 8 g 28 g 3/4 cup reduced-fat (2%) Greek yogurt 2 Tbsp. fresh lemon juice 2 cloves garlic, finely chopped 1/4 tsp. dried dill weed 1 1/2 lbs. 93% lean ground turkey 1 medium red onion 1/4 cup finely chopped sun-dried tomatoes 2 oz. frozen spinach, thawed, squeeze out liquid using a kitchen towel, chopped 6 Tbsp. crumbled feta cheese 1 tsp. dried oregano 1/2 cup whole grain bread crumbs 1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed. 2. Preheat grill or broiler to high. 3. Combine turkey, 1/2 onion chopped (slice & set other 1/2 aside), sun-dried tomatoes, spinach, cheese, remaining clove garlic, oregano, bread crumbs, and egg in a medium bowl. Season with salt & pepper, if desired; mix well with clean hands. Form turkey mixture evenly into 6 patties 4. Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle. 5. Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber. 1 large egg Sea salt & ground black pepper (to taste) 1 cooked medium beet, sliced thin

8 bbq tri-tip steak 2-3 hr. (to marinate) 50 min. 4 hr. 7 servings; 3 oz. each 10 min. (prep) g 6 g 24 g 1-inch piece fresh ginger, peeled, finely chopped 3-4 cloves garlic 3 Tbsp. all-fruit plum jam (or favorite flavor) 1/2 cup reduced-sodium soy sauce 1 tsp sesame oil 1/2 cup water 1 bunch green onions, sliced 1-2 medium serrano chiles, cut in half, seeds removed, chopped Sea salt & ground black pepper (to taste) 1 3/4 lb. raw tri-tip roast 1. Place ginger, garlic, jam, soy sauce, oil, and water in a blender; cover. Blend until smooth. 2. Add onions and chiles; pulse until blended. Season with salt and pepper, if desired. 3. Place tri-tip in glass dish; top with marinade. Marinate, covered, in refrigerator for 2 to 3 hours. 4. Preheat grill on high. 5. Place tip-tip on grill; brown for 5 minutes on each side. 6. Reduce heat to medium; cook slowly, basting with marinade every 5 to 10 minutes. Cook for 15 to 20 minutes on each side or to desired doneness. Test for temperature with a meat thermometer in the thickest part of the tri-tip reaching 125 degree Fahrenheit for rare and 140 degree for medium. 7. Remove from grill; cover with foil and let sit for 10 minutes. Slice thinly across grain & enjoy!

9 grilled watermelon wedges 10 min. 5 min. 4 servings (1-2 slices each) g 21 g 2 g 1/4 medium watermelon, rind washed, cut into 1 1/4-inch thick wedges 1 tsp. sea salt 2 tsp. olive oil 1. Place cookie (or baking) rack over baking pan. Season watermelon with salt. Place on prepared rack. Let watermelon drain for 30 minutes. Rinse and pat dry. 2. Preheat grill or broiler on high. 3. Lightly brush watermelon with oil. 4. Grill (or broil) for about 2 to 3 minutes on each side, or until grill marks appear and watermelon softens slightly.

10 cherry coco chunk ice cream 10 min. None 4 hr. 10 min. 2 servings g 33 g 2 g 1 medium banana, cut into chunks 1/4 cup unsweetened almond milk 1 cup frozen organic pitted cherries, chopped 2 Tbsp. dark chocolate chunks, coarsely chopped 1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen. 2. Place almond milk, 1/2 cup cherries, and frozen banana in blender; cover. Blend until smooth. 3. Add remaining 1/2 cup cherries and chocolate; mix well with a spoor or spatula. 4. Pour into a freeze-safe container; freeze until set.