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Hot off the Grill: Healthy Recipes for a Summer Barbecue

An easy slim-down trick? Fire up the barbecue. These seven delicious recipes trim calories and fat while kicking up the flavor.

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James Baigrie
Blaine Moats
Charles Schiller
Charles Schiller
James Baigrie
Scott Little
Grilled Lemon Chicken
Charles Schiller
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Prev 1 of 8 Next

Pork & Veggie Kebabs

Makes: 4 servings
Prep: 15 minutes
Marinate: 1 hour
Grill: 10 minutes

Ingredients
4 tablespoons olive oil
2 garlic cloves, chopped
Zest and juice of 1 lemon
2 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
1 teaspoon sugar
1/2 teaspoon salt, plus more for serving
1/4 teaspoon black pepper
1 1/4 pounds boneless pork chops (3/4 to 1 inch thick), cut into 1-inch pieces
2 medium zucchini, cut into 1/2-inch slices
2 medium summer squash, cut into 1/2-inch slices
12 cherry tomatoes

Directions
1. For marinade, whisk together oil, garlic, and lemon zest and juice in a small bowl. Stir in parsley, rosemary, thyme, sugar, 1/2 teaspoon salt, and the pepper.

2. Place pork in a large resealable bag and spoon in 4 tablespoons of the marinade. Place zucchini, squash, and tomatoes in another large resealable bag; cover with the rest of the marinade. Seal both bags and shake to coat. Refrigerate for 1 hour, turning after 30 minutes.

3. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals.

4. Thread metal skewers separately with pork and vegetables. Grill vegetables about 5 minutes per side and pork about 3 minutes per side, or until internal temperature reads 155 degrees F. on an instant-read thermometer.

5. To serve, season with salt to taste.

Nutrition facts per serving: 367 calories, 36g protein, 9g carbohydrate, 21g fat (4g saturated), 2g fiber

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Prev 2 of 8 Next

Soy-Lime Scallops with Leeks

Makes: 4 servings
Prep: 10 minutes
Marinate: 30 minutes
Grill: 8 minutes

Ingredients
1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved

Directions
1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

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Prev 3 of 8 Next

Skirt Steak with Chimichurri Sauce

Makes: 4 servings
Prep: 15 minutes
Marinate: 4 hours
Grill: 8 minutes

Ingredients
3 garlic cloves, peeled
1 large jalapeno chili, seeded and with white ribs removed
3/4 cup packed flat-leaf parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 teaspoons lemon juice
1/4 teaspoon salt
1/2 teaspoon black pepper
1 pound skirt steak
1/2 cup barley
2 cups chicken broth
3/4 cup frozen peas, thawed
1 jar (2 ounces) diced pimientos
1 teaspoon chopped fresh oregano

Directions
1. For sauce, pulse garlic and jalapeno in a food processor until finely chopped. Add parsley and oregano leaves; pulse until coarsely chopped. Add next 4 ingredients and 1/4 teaspoon pepper; pulse until uniform.

2. In a resealable plastic bag, combine skirt steak and 1/4 cup of the chimichurri sauce. Seal; shake to coat. Refrigerate for 4 hours. Cover and refrigerate remaining sauce.

3. In a pot, combine barley and broth; simmer, covered, for 20 minutes. Stir in peas, pimientos, chopped oregano, 2 tablespoons of the chimichurri sauce, and the remaining pepper. Let stand, covered, for 5 minutes.

4. Grill steak over hot coals for 3 to 4 minutes per side. Let rest 5 minutes; slice thinly. Serve with barley pilaf and remaining sauce.

Nutrition facts per serving: 458 calories, 27g protein, 28g carbohydrate, 26g fat (11g saturated), 6g fiber

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Grilled Vegetables with Romesco Sauce

Makes: 6 servings
Prep: 20 minutes
Grill: 12 minutes

Ingredients
8 plum tomatoes (about 1 1/2 pounds), cored and halved
4 medium zucchini, sliced in half lengthwise
2 red bell peppers, cored, seeded, and quartered
2 yellow bell peppers, cored, seeded, and quartered
1 pound asparagus, ends trimmed
1 pound large mushrooms, stemmed
7 tablespoons extra virgin olive oil
1 1/2 teaspoons salt
1 1/4 teaspoons black pepper
1/3 cup toasted slivered almonds
1 slice white bread, torn into pieces
2 garlic cloves, peeled
2 tablespoons sherry vinegar

Directions
1. Place vegetables in a large bowl and toss with 4 tablespoons of the olive oil, 1 teaspoon of the salt, and 1 teaspoon of the pepper.

2. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Grill vegetables 5 to 6 minutes per side. Set aside.

3. For sauce, place almonds, bread, and garlic in the bowl of a food processor. Process until nuts are ground. Add 4 of the grilled tomatoes, the remaining 3 tablespoons olive oil, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and the vinegar. Process until mixture reaches the consistency of a paste. Cover and chill.

4. Serve vegetables with Romesco sauce.

Nutrition facts per serving: 457 calories, 14g protein, 46g carbohydrate, 26g fat (4g saturated), 8g fiber

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Warm Pasta Salad with Italian Turkey Sausage

Makes: 6 servings
Prep: 15 minutes
Cook: 12 minutes
Grill: 15 minutes

Ingredients
Nonstick cooking spray
5 tablespoons olive oil
6 tablespoons red-wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1 1/2 pounds), cut into 1/2-inch slices
1 large red onion, cut into 1/2-inch slices
2 hot or sweet Italian sausages
8 ounces wagon-wheel pasta

Directions
1. Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high; coat rack with nonstick cooking spray. For dressing, whisk together 4 tablespoons of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside.

2. Brush tomatoes, eggplant, and onion with remaining 1 tablespoon oil. Pierce sausages several times with the point of a small knife. Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender.

3. Meanwhile, cook pasta according to package directions. Drain; place in a large bowl.

4. Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half. Add sausage and vegetables to pasta. Drizzle with dressing and toss to coat

Nutrition facts per serving: 382 calories, 12g protein, 36g carbohydrate, 23g fat (6g saturated), 4g fiber

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Prev 6 of 8 Next

Spicy Fish Kebabs

Makes: 6 servings
Prep: 20 minutes
Grill: 10 minutes

Ingredients
1 1/2 pounds halibut
3/4 cup packaged peeled baby carrots
2 small zucchini or yellow summer squash, halved lengthwise and cut crosswise into 1/2-inch-thick slices
1 cup fresh sugar snap peas, trimmed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
3 tablespoons olive oil
1/4 cup orange juice
1 cup quick-cooking couscous
1 teaspoon finely shredded orange peel
1 1/2 cups reduced-sodium chicken broth

Directions
1. Rinse fish and pat dry. Cut into 1-inch cubes. Set aside.

2. In a covered medium saucepan, cook carrots in a small amount of boiling water for 1 minute; add squash and cook for 1 minute more. Drain.

3. On 6 skewers, alternately thread fish cubes, squash, carrots, and sugar snap peas, leaving a 1/4-inch space between pieces. Set kebabs aside.

4. In a small bowl, stir together cumin, coriander, salt, black pepper, and cayenne pepper. In a medium saucepan, heat oil over low heat. Add spice mixture; heat and stir for 1 minute. Transfer 2 tablespoons of the spice mixture to a small bowl and whisk in orange juice.

5. Stir couscous into remaining mixture in the saucepan. Cook and stir for 1 minute. Add orange peel and broth. Bring to a boil; cover and remove from heat. Let stand.

6. Brush orange juice mixture on the kebabs. Place on a greased rack directly over medium coals. Grill, uncovered, about 10 minutes, or until fish flakes easily with a fork, turning and brushing with remaining orange juice mixture halfway through grilling. Serve with couscous.

Nutrition facts per serving: 325 calories, 29g protein, 29g carbohydrate, 10g fat (1g saturated), 3g fiber

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Prev 7 of 8 Next

Grilled Lemon Chicken

Makes: 6 servings
Prep: 10 minutes
Marinate: 2 hours
Grill: 12 minutes

Ingredients
2-3 tablespoons lemon juice
1 tablespoon white vinegar
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh basil
1 tablespoon honey
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
3/4 teaspoon salt, plus more for serving
1/4 cup extra virgin olive oil
6 boneless, skinless chicken-breast halves (2 1/2 pounds), pounded slightly
1 lemon, thinly sliced
1/3 cup pitted kalamata olives, halved

Directions
1. For dressing, whisk together lemon juice, vinegar, dill, basil, honey, mustard, pepper and 3/4 teaspoon salt. In a slow stream, whisk in oil.
2. Place chicken in a large resealable bag. Add 1/3 cup of the dressing and half the lemon slices. Seal bag; refrigerate 2 hours, turning at least once. Reserve remaining dressing, stirring in olives and remaining lemon slices.
3. Discard marinade and grill chicken over medium-hot coals 5 to 6 minutes per side.
4. Place chicken on a platter and drizzle with dressing; season with salt to taste.

Nutrition facts per serving: 347 calories, 44g protein, 7g carbohydrate, 15g fat (2g saturated), 0g fiber

New Grilling Must-Have
OXO Digital Instant Read Meat Thermometer
Grill food to perfection at your next barbecue with this gadget, which is easy to read thanks to an extra-large display. A storage sleeve lists internal-temperature recommendations for beef, chicken, and pork, and even breaks cuts of meat down by part and whole in case you're cooking an entire chicken and not just a breast ($19.99, oxo.com).

Originally published in FITNESS magazine, June 2009.

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7527420217
suefhancock wrote:

I would think that it would be a no-brainer to include the sodium count in your nutritional analysis for all of your recipes. This is as important (or more so) than any of the other analyses. Thank you.

5/24/2011 10:21:24 AM Report Abuse

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