Barbecue season is a special time. Gathering family and friends around the grill means great memories and great food. All too often it also means unhealthy foods that wreck even the most generous diet plans. Try these recipes to change the game. You really can have great taste and grill healthy.
Salmon with brown sugar and mustard glaze
A coworker made this easy and delicious recipe at a staff barbecue. Your crowd is going to love this as much as we did.
Ingredients
3 tablespoons light brown sugar
1 tablespoon honey
2 tablespoons butter
1/4 cup Dijon mustard
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely grated ginger
Vegetable oil
Salt and freshly ground black pepper
8 salmon fillets, 6 ounces each
Directions
On the side burner, melt the brown sugar, honey and butter in a small sauté pan over medium-high heat. Remove from the heat and whisk in the mustard, soy sauce, olive oil and ginger. Let cool.
Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin side down on the grill. Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 6 to 8 minutes to medium doneness, turning once after 5 to 6 minutes. Recipe by Bobby Flay
Grilled vegetables
Just about anything you have on hand will do. Slice into desired shape, toss with olive oil, salt and pepper to taste and you’ve got a perfect side that won’t bust your calorie budget. Ideas include zucchini, broccoli, onions, peppers, mushrooms and tomatoes. Enjoy alone or thread on skewers and add a protein such as lean chicken, beef or shrimp.
Mini Pineapple Pizzas
These will be a sweet and salty treat that both kids and adults will love. Make extra, they will go fast.
Ingredients
1 medium pineapple, peeled and cored
2 tablespoons canola oil, divided
8 (1-oz.) slices Canadian bacon
1/2 cup thinly sliced red onion
2/3 cup part-skim mozzarella cheese, shredded
1/2 cup lower sodium pizza sauce (such as Rao’s)
2 tablespoons thinly sliced black olives
3 tablespoons chopped fresh basil
1/2 teaspoon crushed red pepper flakes (optional)
Directions
1. Preheat broiler to HIGH with oven rack 6 inches from heat.
2. Heat a grill pan over medium-high. Slice pineapple into 8 (1/2-inch) rounds. Using 1 ½ tablespoons of the oil, brush oil on both sides of pineapple rounds. Working in batches, place pineapple rounds on grill pan, and cook, 3 minutes on each side, until char marks appear. Transfer to a rimmed baking sheet.
3. Place Canadian bacon slices on grill pan and cook, 1 to 2 minutes on each side, until heated through. Set aside.
4. Heat remaining 1 ½ teaspoons oil in a separate nonstick skillet over medium. Add onion and cook, 3 to 4 minutes, stirring often, until softened.
5. Top each pineapple round with 1 tsp. cheese. Place 1 slice Canadian bacon on top of cheese. Top each with 1 tablespoon pizza sauce and 1 tablespoon cheese. Top evenly with onion and black olives. Broil on HIGH for 2 to 3 minutes, until cheese is bubbly and melted. Sprinkle basil and crushed red pepper flakes evenly over top. From Cooking Light
Grilled Chicken
Sure, you’ve had chicken before, but probably not like this. Enjoy moist chicken fresh from the grill with the freshness of lemon for a special zing.
Ingredients
• 2 tbsp. extra-virgin olive oil
• 3 boneless skinless chicken breasts
• 1 lemon, halved
• kosher salt
• Freshly ground black pepper
• 1/4 c. fresh parsley
Directions
1. Preheat grill on high, 5 minutes. Once hot, carefully use tongs to rub an oiled paper towel over grates.
2. Drizzle olive oil on chicken breast and cut sides of lemon, then season chicken generously with salt and pepper. Using long tongs, place chicken breasts on grill and cook, covered on high, 3 minutes. Flip breasts and continue cooking on high, 3 more minutes.
3. Reduce grill heat to low and flip chicken again. Place lemons, cut side down, on grill. Cover and continue cooking, 3 minutes more. Flip chicken again and cook 3 more minutes on low, or until a meat thermometer reads 160° when inserted into the thickest part of the meat.
4. To serve, remove chicken and lemons to plate. Squeeze grilled lemon on chicken and top with parsley.
Barbecue season can be healthy and tasty. Add these selections to your next cookout menu and watch your guests get excited about good food that won’t go right to their waistlines.
