Prteins and Prduce Tips n healthy grilling Chse lean cuts f prtein (meat) and fresh vegetables. Replace fatty beef burgers, ribs and ht dgs with bneless, skinless chicken breast, thick fish steaks, seafd, turkey r black bean/veggie burgers r prk tenderlin. Nt nly d these burgers cntain less fat, yu wn't need t eat the nutritinally vid, prcessed white buns that g with the ht dgs. Instead f greasy chips and maynnaise-ridden ptat salad, try serving grilled vegetables like summer squash, peppers, nins, mushrms and even ptates as a side dish. Marinades Marinate yur lean meats and vegetables in citrus, live il r herb based marinades. Spice rubs add lts f flavr with minimal calries. Olive il prvides yu with heart healthy unsaturated fat, but it still cntains lts f calries. Use nly enugh t keep yur fds frm sticking t the grill r pan. Pam spray fr grilling is a great ptin fr fat free cking! Charring Avid blackening yur fd. Studies link txins and carcingens that frm n grilled meat with a number f chrnic diseases. Use cler znes n yur grill t finish cking meats s that they d nt burn. Vegetables and fruits d nt accumulate these txins--s let them be the primary cnstituent f yur meals and use meat as an accent. Nt nly will yu avid the cancer risk, but yu will benefit frm a higher vlume, but lwer calrie meal. Dessert Caramelize fruits n the grill. Pineapples, bananas, peaches and plums cntain sugars that cncentrate when grilled making them super sweet and satisfying with fewer calries and mre vitamins than yur typical ckie
Summer Grilling Recipes Grilled Pepper Salad Tss a clrful mix f grilled bell peppers with sweet sun-dried tmates and balsamic vinaigrette fr a lvely side dish. Ttal Time: 20 minutes 4 bell peppers, (mixed clrs), halved, seeded and stemmed 1/4 cup sun-dried tmates Pam spray 1 tablespn balsamic vinegar 1/8 teaspn salt Grill peppers n medium-high, turning nce, until sft and charred in spts, abut 5 minutes per side. When cl enugh t handle, chp the peppers; tss sun-dried tmates, vinegar and salt in a large bwl. Tips & Ntes Make Ahead Tip: Cver and refrigerate fr up t 3 days. Nutritin Per serving: 45 calries;, 0 mg chlesterl; 10 g carbhydrates; 0 g added sugars; 1 g prtein; 2 g fiber Nutritin Bnus: Vitamin C (200% daily value) Carbhydrate Servings: 1 Exchanges: 1 vegetable
Grilled Chicken Tenders with Cilantr Pest Ck chicken tenders quickly n the grill and tp with pest made with cilantr and sesame seeds fr a zesty, quick dinner. Serve with Quina and grilled asparagus. 4 servings Ttal Time: 35 minutes 1/4 cup lime juice 1/4 cup reduced-sdium sy sauce Pam spray 1 teaspn chili pwder 1 pund chicken tenders 2 cups lsely packed fresh cilantr leaves, (1-2 bunches) 2 scallins, sliced 2 teaspns tasted sesame seeds 1. Whisk lime juice, sy sauce and chili pwder in a large bwl. Reserve 2 tablespns f the marinade in a small bwl. Add chicken t the remaining marinade; tss t cat. Marinate in the refrigeratr fr 20 minutes r up t 1 hur. 2. Preheat grill t medium-high. 3. Meanwhile, place cilantr, scallins, sesame seeds and the reserved marinade in a fd prcessr and prcess until fairly smth. 4. Remve the chicken frm the marinade (discard marinade) and grill until cked thrugh and n lnger pink in the middle, abut 2 minutes per side. Serve the chicken with the cilantr-sesame pest. Nutritin per serving: 116 calries; 67 mg chlesterl; 3 g carbhydrates; 0 g added sugars; 27 g prtein; 1 g fiber; 290 mg sdium; 105 mg ptassium.
Nutritin Bnus: : Vitamin A (15% daily value). Grilled Tfu with a Mediterranean Chpped Salad Mild-flavred tfu benefits frm this intensely flavred lemn juice-and-garlic-based marinade. If yu have the time, marinate the tfu early in the day (up t 8 hurs befre serving) s it can absrb all the flavrs. 4 servings Ttal Time: 45 minutes 1/4 cup lemn juice pam spray 3 clves garlic, minced 2 teaspns dried regan 1/2 teaspn salt, r t taste Freshly grund pepper, t taste 14 unces extra-firm tfu, preferably water-packed Mediterranean Chpped Salad, (recipe fllws) 1. Preheat grill. 2. Whisk lemn juice, il, garlic, regan, salt and pepper in a small bwl. Reserve 2 tablespns f this mixture fr basting. 3. Drain and rinse tfu; pat dry. Cut the blck crsswise int eight 1/2-inch-thick slices and place in a shallw glass dish. Add remaining marinade and turn t cat. Cver and refrigerate fr at least 30 minutes r fr up t 8 hurs. 4. Drain the tfu, discarding marinade. Grill the tfu ver medium-high heat, basting ccasinally with reserved lemn juice mixture, until lightly brwned, 3 t 4 minutes per side. Serve immediately, tpped with the salad. Nutritin per serving: 87 calries; 0 mg chlesterl; 3 g carbhydrates; 10 g prtein; 3 g fiber; Nutritin Bnus:: Vitamin C (50% daily value), Irn (15% dv).
Mediterranean Chpped Salad A summer staple, this flavrful salad is als gd with grilled fish r chicken. Like all fresh tmat salads, it prvides sme fiber and a healthy dse f vitamin C. 4 servings, 3/4 cup each Ttal Time: 20 minutes 2 medium tmates, seeded and diced 1 cup diced seedless cucumber, (1/4 medium) 1/4 cup chpped scallins 1/4 cup carsely chpped fresh parsley 1 tablespn white-wine vinegar 1/4 teaspn salt, r t taste Freshly grund pepper, t taste 1. Cmbine tmates, cucumber, scallins, parsley, vinegar, salt and pepper in a medium bwl; tss gently t mix. Serve within 1 hur. Nutritin per serving : 25 Calries;; 0 mg Chlesterl; 5 g Carbhydrates; 1 g Prtein; 1 g Fiber
Grilled Salmn with Mustard & Herbs Salmn cks ver a bed f lemn and fresh herbs t infuse it with flavr and keep the fish tender and mist. We like a blend f thyme, tarragn and regan, but any f yur favrite herbs will wrk. Make it a meal. Serve with grilled new ptates tssed in an herb vinaigrette and steamed green beans. 4 servings Ttal Time: 40 minutes 2 lemns, thinly sliced, plus 1 lemn cut int wedges fr garnish 20-30 sprigs mixed fresh herbs, plus 2 tablespns chpped, divided 1 clve garlic 1/4 teaspn salt 1 tablespn Dijn mustard 1 pund center-cut salmn, skinned (see Tip) 1. Preheat grill t medium-high. 2. Lay tw 9-inch pieces f heavy-duty fil n tp f each ther and place n a rimless baking sheet. Arrange lemn slices in tw layers in the center f the fil. Spread herb sprigs ver the lemns. With the side f a chef s knife, mash garlic with salt t frm a paste. Transfer t a small dish and stir in mustard and the remaining 2 tablespns chpped herbs. Spread the mixture ver bth sides f the salmn. Place the salmn n the herb sprigs. 3. Slide the fil and salmn ff the baking sheet nt the grill withut disturbing the salmn-lemn stack. Cver the grill. Ck until the salmn is paque in the center, 18 t 24 minutes. Wearing ven mitts, carefully transfer fil and salmn back nt the baking sheet. Cut the salmn int 4 prtins and serve with lemn wedges (discard herb sprigs and lemn slices). Nutritin per serving : 212 Calries; 12 g Fat; 2 g Sat; 4 g Mn; 67 mg Chlesterl; 1 g Carbhydrates; 23 g Prtein; 0 g Fiber