HEALTHY GRILLING GUIDE

Transcription

1 HEALTHY GRILLING GUIDE Our oncology nutritionists have compiled some of their favorite summer grilling recipes from Mass General s Be Fit healthy eating program and other trusted sources. Enjoy!

2 STRAWBERRY ALMOND SPINACH SALAD Recipe adapted by Ashley Reynolds, Dietetic Intern This quick and easy recipe combines some of summer s freshest ingredients for a refreshing salad packed with nutrients. Just top it with some grilled chicken for a fast, tasty summertime meal! Yield: About 7 servings (2 cups salad mixture and 2 Tbsp dressing per serving) Salad: 1 pound fresh spinach, washed and dried 1 pint strawberries, sliced, stems trimmed ½ cup sliced almonds 1 tbsp poppy seeds 2 tbsp sesame seeds Dressing: ¼ cup olive oil 1/3 cup sugar ¼ tsp paprika 1/3 cup apple cider vinegar 1/3 cup red wine vinegar Lightly brown almonds in a small frying pan on the stovetop on medium heat until golden: about 3 minutes; let almonds cool. In the meantime, combine spinach and strawberries in a large salad bowl; whisk dressing ingredients together in a separate bowl. Add poppy and sesame seeds to cooled almonds and sprinkle mixture over spinach and strawberries. Drizzle with dressing and enjoy! CALORIES: 195 PROTEIN: 4 g SODIUM: 52 mg CARBOHYDRATE: 18 g FIBER: 4 g FAT: 13 g Sat Fat: 2 g

3 BLACK BEAN BURGER Adapted from Cooking Light Yield: 4 servings 1 (2 ounce) hamburger bun, torn into pieces 3 tbsp olive oil, divided 1 garlic clove, minced 1 can (15 ounces) black beans, low sodium, drained, can divided ¾ tsp chili powder 1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley) ¼ tsp kosher salt 1 large egg, lightly beaten PLUS 1 egg white, lightly beaten Place bun in a food processor (or blender) and pulse until it turns into crumbs and transfer to a large bowl.* Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste. In bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined. Divide mixture into 4 equal portions; shaping each portion into a patty. Heat sauté pan on medium heat; add remaining 2 tbsp oil. Add patties to pan and cook about 4 minutes or until bottoms are browned. Flip and cook 3-4 minutes or until patties are cooked throughout. Notes: *Can also substitute about 1 cup bread crumbs. (PER PATTY) CALORIES: 250 PROTEIN: 10 g SODIUM: 355 mg CARBOHYDRATE: 25 g FIBER: 6 g FAT: 13 g Sat Fat: 2 g

4 TABBOULEH Bulgur is a whole grain that requires no muss and fuss in the kitchen: If you know how to boil water you can make this healthy recipe. Serve this with whole grain crackers or pita chips at your next cookout. Yield: About 6-1 cup servings 1 cup bulgur, dried 1-1/2 cups boiling water ½ cup parsley, fresh, chopped ¼ cup mint, fresh, chopped ¼ cup scallions, sliced 1 large tomato, diced 1 large cucumber, diced (skin not removed) ½ cup chickpeas, canned and liquid drained 3 tbsp lemon juice 2 tbsp olive oil 1 garlic clove, minced Black pepper and salt, optional (to taste) Boil water on stove. In meantime, place dried bulgur in a bowl and prep vegetables and herbs for tabbouleh. Add boiling water to bowl with dried bulgur, cover with kitchen towel and let sit for 15 minutes or until all water is absorbed. Fluff bulgur with a fork and add remaining ingredients until well mixed. CALORIES: 164 PROTEIN: 5 g SODIUM: 72 mg CARBOHYDRATE: 27 g FIBER: 7 g FAT: 5 g Sat Fat: 0.5 g

5 SPINACH ARTICHOKE DIP Adapted from the Cooking Light Cookbook A new twist on an old favorite-- with more protein than traditional varieties. The dip is also good source of calcium, with 140 mg of calcium per serving. Yield: ~4½ cups, ~18-¼ cup servings 1½ cups part-skim mozzarella cheese, shredded (divided) ¼ cup Parmesan cheese, grated (divided) ½ cup 2% Greek yogurt (Try FAGE) 1 cup red pepper, diced 3 garlic cloves, minced 1-14oz can artichoke hearts, drained and chopped 1½ blocks 1/3 less fat cream cheese (12oz), softened* 1-10oz package frozen spinach, thawed, squeezed dry ¼ tsp black pepper Preheat oven to 350 degrees. Combine 1 cup mozzarella cheese, 2 tbsp parmesan cheese, yogurt, red pepper, garlic, artichokes, cream cheese, spinach and black pepper and blend in large mixing bowl. Place mixture into 1½ quart baking dish and top with remaining mozzarella and parmesan cheese. Bake for 30 minutes, or until bubbling and golden brown. Serve warm with your favorite raw veggies. Carrots, broccoli, cherry tomatoes, cauliflower and celery make great dippers. (raw vegetables not included): CALORIES: 164 PROTEIN: 16g SODIUM: 259mg CARBOHYDRATE: 7g FIBER: 1g FAT: 8.5g Sat Fat:3.5g

6 HERBED EDAMAME SALAD Adapted From Cooking Light A taste of the exotic couldn t be easier or healthier. The recipe also contains 100% (1975 mg) of your daily dose of omega 3 fats per serving. Yield: 4 servings, approximately ¾ cup each 2 tablespoons sesame oil 1 tablespoon rice vinegar 2 teaspoons soy sauce ½ teaspoon red pepper flakes 1 pound bag (16 oz) of edamame beans, shelled* (frozen) 2 green onions, thinly sliced 1/3 cup mint, fresh 1/3 cup basil, fresh 1/4 cup walnuts, chopped Pour 6 cups of water into a sauce pan; when water starts to boil, open bag and add edamame. Cook 4-6 minutes, or until beans are tender. While edamame beans are cooking, whisk oil, vinegar, soy sauce and red pepper flakes together in a small bowl. When edamame beans are cooked through, use a colander to drain water. In a large bowl, combine edamame, green onions, mint, basil and walnuts. Toss edamame mixture with oil and vinegar dressing. Serve warm or chilled. Notes: * Try a brand such as Cascadian Farm or Seapoint Farms, available at most grocery stores. CALORIES: 265 PROTEIN: 14 g SODIUM: 196 mg CARBOHYDRATE: 16 g FIBER: 7 g FAT: 16 g Sat Fat: 2 g

7 PESTO SLIDERS From Cooking Light Yield: 4 servings (serving size: 2 sliders) 1 pound ground beef, extra lean 8 (1.3-ounce) mini sandwich buns 2 tablespoons commercial refrigerated pesto 1 large plum tomato, cut into 8 slices 2 tablespoons shaved Parmigiano-Reggiano cheese Gently combine ground beef, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a bowl. Divide beef mixture into 8 equal portions, shaping each into a 1/4-inch-thick patty. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook for 3 minutes on each side or until desired degree of doneness. Spread the bottom half of each bun with 3/4 teaspoon pesto, and top each with 1 tomato slice and 1 patty. Top each patty with 3/4 teaspoon shaved Parmigiano- Reggiano cheese and the top half of bun. CALORIES: 416 PROTEIN: 29.7g SODIUM: 754mg CARBOHYDRATE: 38.8g FIBER: 2.3g FAT: 16.5g Sat Fat: 6.2g

8 MARINATED GRILLED CHICKEN BREAST WITH WATERMELON-JALAPENO SALSA From Cooking Light Yield: 4 servings (serving size: 1 chicken breast half and 1 cup salsa) 1 tablespoon chopped fresh oregano 1 tablespoon extravirgin olive oil 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/2 teaspoon salt 3 garlic cloves, minced 4 (6-ounce) skinless, boneless chicken breast halves Cooking spray 2 cups (1/2-inch) cubed seeded watermelon 1 cup (1/2-inch) cubed peeled ripe mango 1/4 cup finely chopped red onion 2 tablespoons chopped fresh cilantro 2 tablespoons finely chopped seeded jalapeño pepper (about 1 small) 1 tablespoon fresh lime juice 1/2 teaspoon sugar 1/4 teaspoon salt Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally. Prepare grill. Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken. CALORIES: 304 PROTEIN: 40.7g SODIUM: 540mg CARBOHYDRATE: 15.9g FIBER: 1.5g FAT: 8.3g Sat Fat: 1.8g