Sunday, May 26, 2013

Get to Grillin'!

One of the healthiest ways to cook (AND most FLAVORFUL!) is on the grill!  But many of the grill favorites are laden with unnecessary saturated fat, sodium and sugar!

Keep it simple and CLEAN with these great recipes and tips!


Grilled Summer Vegetable Salad

Ingredients:

Marinade:
1 tsp olive oil
1 tsp cumin
1 tsp turmeric
1/2 tsp red chili flakes
1 lime
1/2 cup cilantro
8 garlic cloves
1 jalepeno sliced lengthwise, de-seeded
**Pulse in blender til combined

Vegetables
2 egg plants, peeled
4 bell peppers, seeded and sliced lengthwise
3 zucchini, sliced lengthwise
2 yellow squash, sliced lengthwise
1 medium onion, cut into large slices

1 Whole Lemon
Bunch Green onions

Directions:
Pour marinade over veggies and place on a sprayed grill.  Grill all vegetables 4-5 minutes, cut into bite size pieces and serve warm or chilled (in fridge at least hour after grilling before serving) Garnish with fresh lemon juice (1 whole lemon) and chopped green onion


Nutrition Info
Serving Size:  1 cup veggies
Calories
50.5
Fat
1.6g
Protein
8g
Carbs
3g




Spicy Grilled Chicken Wings with Blue Cheese Dip

INGREDIENTS:
2lbs bone-in, skin-on chicken wings, trimmed of visible fat
4 tsp low sodium hot sauce
1/4 cup fat free cottage cheese
1/4 cup faat free Greek plain yogurt
1 TBS crumbled low-fat blue cheese
1 tsp extra-virgin olive oil
1 TBS paprika
1/4 tsp ground cayenne pepper
1/8 tsp fresh ground black pepper
Pinch fresh ground white pepper
Olive oil cooking spray
INSTRUCTIONS:
Place chicken wings in a large re-sealable plastic bag. In a small bowl, stir together oil, hot sauce, paprika, cayenne, black pepper. Pour mixture into bag with chicken, seal and set aside to marinate at room temperature for 30 minutes.

Prepare dip: In a small bowl, blend cottage cheese, yogurt, blue cheese and white pepper with a fork. Refrigerate until serving.

Grill on hot grill 7-8 minutes each side. Serve with dip, removing chicken skin before eating, if desired.

Nutrition Info
Serving Size:  3 wings and ¼ cup dip
Calories
278
Fat
13g
Protein
22.4g
Carbs
1g


** For an even healthier version, try chicken breast tenderloins in the same sauce on the grill!



Southwest Turkey Burgers

Ingredients:
2lbs extra lean ground turkey (97-99% Lean)
3 egg whites
¼ cup quick cooking oats
1 container fresh pico de gallo
1/4 cup Salsa (any flavor - try roasted garlic!)
1 tsp Cumin
1 TBS Mrs Dash Chipotle seasoning
2 TBS spicy mustard

Directions:
Mix all ingredients in a bowl with hands – form into 4 ounce (fist size) patties and grill or bake in over 40 mins at 375 – SO simple!
You can freeze these for the week if you make them in bulk and re-heat 2 mins in the micro!

**Try serving on whole grain buns or 100 calorie whole grain sandwich thins.  Top with fresh veggies/herbs like spinach, basil, roma tomato, fresh jalapeno or banana or even bell pepper slices, a TBS of avocado, fresh spicy pico de gallo – delicious!
.
Nutrition Info
Serving Size:
(1) 4 ounce patty
Calories
100
Fat
1.1g
Protein
21.7g
Carbs
3.6g