May is National BBQ Month!
We’re ready for some fun backyard BBQs with friends & family! You’ve all been working so hard to get bikini-ready so we want to give you some recipes & tips so that you can enjoy the picnics and parties and still keep that svelte figure. Grilling is a very healthy & flavorful cooking option and can be done easily, even without the sugar-laden sauces and fat-dripping meat patties. Here are a few tips & some recipes to throw on the grill without the guilt:
TIPS
- Choose leaner cuts of beef, or chicken, fish & veggies
- Avoid high-fat hamburgers (& cheese!), hot dogs & sausages
- If you choose red meat, be sure to trim excess fat
- Make marinades based with olive oil or citrus juices
- Use fresh herbs like basil, mint, rosemary, thyme, oregano & sage for added flavor
Grilled Chicken with Cilantro Pesto
INGREDIENTS
-1/4 cup lime juice
-1/4 cup reduced-sodium soy sauce
-1 tablespoon canola oil
-1 teaspoon chili powder
-4 chicken breasts
-2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
-2 scallions, sliced
-2 tablespoons toasted sesame seeds
DIRECTIONS
Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour. Preheat grill to medium-high.
Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth. Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.
Low Fat Turkey Burgers
INGREDIENTS
-1 pound lean ground turkey
-1 large carrot, peeled & coarsely grated
-2 chipotle chilies in adobo + 2 TBSP sauce from can
-2 tbsp chopped fresh cilantro
-1 tsp ground cumin
-½ tsp salt
-4 whole wheat hamburger buns OR large butter lettuce leaves
-4 roasted red pepper halves (bottled in water), optional
DIRECTIONS
In a large bowl, combine turkey, carrot, chipotle chilies and adobo sauce, cilantro, cumin and salt. Mix well to combine. Shape mixture into 4 equal patties. Grill or broil burgers (on a baking sheet for broiling) for 5 minutes per side, until browned on the outside and cooked through. Arrange the burgers on buns and top with roasted red peppers.
Grilled Vegetable Packets
INGREDIENTS
-2 medium zucchini, cut into 1/2 inch slices
-1 large green bell pepper, cut into 1/2 inch pieces
-1 large red bell pepper, cut into 1/2 inch pieces
-1 lb fresh mushrooms, halved
-1 large onion, coarsely chopped
-6 medium carrots, cut into 1/4 inch slices
-2 cups small broccoli florets
-2 cups small cauliflower florets
DRESSING
-1/4 cup olive oil
-1/4 cup margarine, melted
-1/4 cup minced fresh parsley
-4 cloves garlic, minced
-2 teaspoons dried basil
-1 teaspoon dried oregano
-salt and pepper
DIRECTIONS
Mix all vegetables together in a large bowl. Take 2 pieces of double-layered heavy duty aluminum foil and lay one on top of the other & place vegetables in the center. Mix together the dressing ingredients; drizzle over vegetables. Fold foil into packet around vegetables. Grill, covered, over medium heat for 30-35 minutes or until the vegetables are tender, turning once.
As always, feel free to submit your favorite grilling or summer recipes here.
