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Fire Up the Grill: 8 Healthy Grilling Recipes

Add tons of flavor, not fat, to your next barbecue with these eight healthy, delicious dishes. We've even got desserts!

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Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Grilled Corn With Chipotle-Lime Butter
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Prev 9 of 9 Next
Prev 1 of 9 Next

Rosemary Shrimp Skewers with Arugula-White Bean Salad

Prep time: 15 minutes
Cook time: 5 minutes
Makes: 4 to 6 servings

Ingredients
3 tablespoons plus 1 teaspoon extra virgin olive oil
3 tablespoons plus 2 teaspoons fresh lemon juice
3 garlic cloves, smashed
2 teaspoons minced fresh rosemary
3/4 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon black pepper
1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on
Nonstick cooking spray
1 small garlic clove, minced
Pinch sugar
1 5-ounce package baby arugula
1 15-ounce can cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced

Directions
1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes.
2. Heat a grill to medium-high. Thread shrimp on skewers (if they're wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill with cooking spray. Grill shrimp until just cooked through, about 2 minutes per side.
3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.
4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutrition facts per serving: 315 calories, 35g protein, 21g carbohydrate, 13g fat (1.9g saturated), 6g fiber

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Prev 2 of 9 Next

Grilled Bread Salad with Tomatoes and Goat Cheese

Prep time: 15 minutes
Cook time: 5 minutes
Makes: 4 to 6 servings

Ingredients
3 medium tomatoes, cut into 1-inch chunks
1 small fennel bulb, halved, cored, and very thinly sliced
1/2 small red onion, thinly sliced
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 4-ounce loaf ciabatta, thickly sliced
1 large garlic clove, halved lengthwise
3 ounces crumbled goat cheese
1/2 cup fresh basil, roughly torn

Directions
1. Combine the tomatoes, fennel, and red onion in a large bowl. Whisk together 2 tablespoons of the olive oil and the vinegar, salt, and black pepper in a small bowl. Pour half the dressing over the salad and toss well. Set aside remaining dressing.
2. Heat a grill to medium-high. Brush the bread on both sides with remaining olive oil; grill 2 to 3 minutes per side or until lightly toasted. Transfer bread to a plate and rub each piece well with the halved garlic clove. Let cool slightly and cut into 1-inch cubes.
3. Add the goat cheese and basil to the salad and pour remaining dressing over the top. Toss to combine.

Nutrition facts per serving: 215 calories, 7g protein, 17g carbohydrate, 14g fat (4.8g saturated), 2g fiber

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Prev 3 of 9 Next

Pork Tenderloin with Maple-Chipotle Sauce

Prep time: 10 minutes
Cook time: 20 minutes
Makes: 6 servings

Ingredients
1/2 cup plus 2 tablespoons pure maple syrup
1/4 cup plus 2 tablespoons cider vinegar
1 tablespoon coarse-grain mustard
2 large garlic cloves, minced
2 teaspoons minced canned chipotles plus 2 teaspoons sauce
2 pork tenderloins, about 12 ounces each, trimmed
1 tablespoon canola oil
1/2 teaspoon salt
1/4 teaspoon black pepper
Nonstick cooking spray

Directions
1. In a heavy zip-top bag, combine 1/2 cup of the maple syrup, 1/4 cup of the vinegar, and the mustard, garlic, and chipotles with sauce. Add the pork, turning to coat well. Refrigerate overnight, turning the meat in the bag once or twice.
2. Transfer pork to paper towels and pat dry; brush each side with the canola oil. Pour the marinade into a medium skillet. Add remaining maple syrup and vinegar and the salt and black pepper. Bring to a boil. Let sauce boil 1 minute; set aside.
3. Heat a grill to medium and mist with cooking spray. Grill pork, turning 2 to 3 times, until just cooked through, 15 to 20 minutes, or until a meat thermometer reaches 150 to 155 degrees. Brush pork with sauce in the final minutes of cooking. Transfer pork to a cutting board, tent with foil, and let rest 10 minutes.
4. Slice pork into 1/4-inch slices and serve with remaining sauce.

Nutrition facts per serving: 259 calories, 23g protein, 23g carbohydrate, 7g fat (1.6g saturated), 0g fiber

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Prev 4 of 9 Next

California Turkey Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings

Ingredients
2 teaspoons olive oil
1/2 cup minced scallions
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-fat sour cream
4 teaspoons Worcestershire sauce
1 1/2 pounds lean ground turkey
Nonstick cooking spray
3 ounces blue cheese, crumbled
6 whole wheat hamburger buns, split
2 firm, ripe tomatoes, sliced 1/4-inch thick
1 just-ripe avocado, thinly sliced
1 medium red onion, thinly sliced

Directions
1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.
2. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.
3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.

Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat (4g saturated), 5g fiber

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Prev 5 of 9 Next

Grilled Corn with Chipotle-Lime Butter

Prep time: 10 minutes
Cook time: 12 minutes
Makes: 6 servings

Ingredients
3 tablespoons unsalted butter, softened
1/2 teaspoon grated lime zest
1 teaspoon fresh lime juice
1/2 teaspoon finely minced canned chipotles plus 1/2 teaspoon sauce
1/2 teaspoon salt
6 ears fresh corn in husks
Nonstick cooking spray
Lime wedges (optional)

Directions
1. Combine the butter, lime zest and juice, chipotles and sauce, and salt in a small bowl. Set aside.
2. Heat a grill to medium-high. Remove outer husks from corn, leaving just a few of the innermost layers. Gently pull those down, remove the silks, and pull the husks back up. Lightly mist grill with cooking spray. Cook corn 8 to 12 minutes, turning often, until crisp-tender and lightly charred.
3. Strip away husks; brush corn with butter mixture. Serve with lime wedges if desired.

Nutrition facts per serving: 136 calories, 3g protein, 17g carbohydrate, 8g fat (4g saturated), 2g fiber

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Prev 6 of 9 Next

Chicken Sausage with Charred Peppers and Onions

Prep time: 15 minutes
Cook time: 25 minutes
Makes: 6 servings

Ingredients
Nonstick cooking spray
2 medium red bell peppers, quartered lengthwise and seeded
2 medium yellow bell peppers, quartered lengthwise and seeded
2 large red onions, root ends intact, each cut into 8 wedges
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons slivered fresh basil
8 3-ounce fully cooked Italian-flavored chicken sausages

Directions
1. Heat a grill to medium and coat with cooking spray. Grill the bell peppers and onions 12 to 15 minutes, turning 2 or 3 times, until charred and tender.
2. Combine the olive oil, vinegar, garlic, salt, and black pepper in a large bowl. Add the vegetables and the basil; toss well.
3. Place the sausages on grill and cook 10 minutes, turning occasionally, until heated through and grill marks appear. Slice sausages in half at a sharp angle and transfer to a large platter. Serve with peppers and onions alongside.

Nutrition facts per serving: 266 calories, 20g protein, 14g carbohydrate, 14g fat (3.3g saturated), 2g fiber

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Prev 7 of 9 Next

Grilled Balsamic Peaches and Frozen Yogurt

Prep time: 5 minutes Cook time: 20 minutes Makes: 6 servings

Ingredients
1/2 cup balsamic vinegar
2 teaspoons dark brown sugar
1/2 teaspoon pure vanilla
1/8 teaspoon black pepper
3 large just-ripe freestone peaches, halved and pitted
2 teaspoons canola oil
2 teaspoons unsalted butter, melted
6 scoops low-fat vanilla frozen yogurt

Directions
1. In a small saucepan, bring the vinegar and sugar to a boil. Reduce heat to low; simmer until reduced by half and slightly syrupy, about 10 minutes. Stir in the vanilla and black pepper. Set aside.
2. Heat a grill to medium. Brush cut side of the peaches with the canola oil and cook cut side down until nicely grill marked, 2 to 3 minutes. Give peaches a quarter turn and grill 1 to 2 minutes more for crosshatch marks. Flip over and brush tops with the melted butter. Grill cut side up until tender, 3 to 4 minutes more.
3. Arrange a peach half in each of 6 serving dishes and top with a scoop of frozen yogurt. Drizzle syrup over the top.

Nutrition facts per serving: 199 calories, 5g protein, 34g carbohydrate, 6g fat (2.9g saturated), 2g fiber

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Prev 8 of 9 Next

Dark Chocolate Banana S'mores

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings

Ingredients
Nonstick cooking spray
2 just-ripe bananas, peels on, halved lengthwise and stems trimmed
2 teaspoons unsalted butter, melted
12 graham cracker squares
1 3-ounce bar dark chocolate, broken into 6 squares

Directions
1. Heat a grill to medium and mist with cooking spray. Place the bananas cut side down and grill until lightly marked, 3 to 4 minutes. Flip bananas and brush tops with the melted butter. Grill cut side up 3 minutes more. Transfer bananas to a plate, remove peels and cut into 1/3-inch slices.
2. While bananas are grilling, place 6 of the graham cracker squares on top of 6 squares of aluminum foil. Top each graham cracker with a square of dark chocolate. Arrange 4 to 5 banana slices on top of each chocolate square and cover with remaining graham crackers.
3. Wrap each s'more in foil and grill 1 to 2 minutes or until chocolate is melted.

Nutrition facts per serving: 190 calories, 2g protein, 28g carbohydrate, 8g fat (3.9g saturated), 2g fiber

Originally published in FITNESS magazine, June 2010.

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