'Tis the Season for Grilling

Check out these tasty, healthy grilled recipes



With today being Memorial Day and National Burger Day (that's right, it's a day), what better than to share a few healthy grill and burger recipes? Check out the following recipes, they sounds delicious and they aren't TOO bad for you!
 

Grilled Eggplant PaniniGrilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!

4 sandwiches
Active Time: 35 minutes
Total Time: 35 minutesIngredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant, (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion

Preparation

Preheat grill to medium-high.

Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.

Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.

To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Nutrition

Per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Nutrition Bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 high fat meat, 1 fat

Grilled Chicken Salad with a Fresh Strawberry Dressing

Balsamic vinegar, strawberries and black pepper are a classic Italian trio: spicy and sweet, refined and earthy. Here they combine in a delicious dinner salad, topped with grilled chicken and toasted almonds. This dressing is also great on a salad of arugula, goat cheese and pecans.

4 servings, about 2 cups each
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups)
1/2 pound sugar snap peas, stemmed (2 cups) (see Tip)
8 ounces snow peas, stemmed (2 cups)
2 tablespoons fresh lemon juice
1 tablespoon almond oil (see Note), or canola oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup chopped scallions
12 ounces boneless, skinless chicken breasts, trimmed
2 teaspoons canola oil
1 teaspoon salt-free lemon-pepper seasoning
Fresh Strawberry Dressing, (recipe follows)
1/4 cup sliced almonds, toasted
4 whole strawberries, for garnish

Preparation

Put a large pot of water on to boil for cooking vegetables. Prepare a grill or preheat broiler.

Blanch asparagus, sugar snaps and snow peas in boiling water for 2 minutes. Drain, rinse with cold water to refresh, then blot dry with paper towels. Whisk lemon juice, almond oil (or canola oil), salt and pepper in a medium bowl. Add the vegetables and scallions; toss to coat.

Rub chicken with canola oil and sprinkle with lemon-pepper seasoning. Oil the grill rack (see Tip). Grill the chicken and cook until lightly browned and no longer pink in the center, about 6 minutes per side. (Alternatively, broil the chicken on an oiled broiler pan 4 to 6 inches from the heat source until cooked through, about 6 minutes per side.) Let rest for 5 minutes.

Cut the chicken crosswise into 1/4-inch-thick slices. Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Spoon about 3 tablespoons Fresh Strawberry Dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately.

Tips & Notes

Make Ahead Tip: Blanch the vegetables up to 4 hours before serving; store in the refrigerator under barely moistened paper towels.

Tip: Sugar snaps have a fibrous seam on the inside curve. To remove it, grasp the stem protruding from one end and pull it down the inside curve as if you were unzipping the pea.

Note: Almond oil is an unrefined oil pressed from almonds. You can find it in many supermarkets and natural-foods stores. Store it in the refrigerator.

Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition

Per serving: 321 calories; 17 g fat ( 2 g sat , 11 g mono ); 49 mg cholesterol; 17 g carbohydrates; 25 g protein; 5 g fiber; 356 mg sodium; 633 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Selenium (24% dv), Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv), Folate (17% dv).

Carbohydrate Servings: 1

Exchanges: 1/4 fruit, 3 vegetable, 3 very lean protein, 3 fat


Grilled Salmon Soft Tacos

Fish tacos have become all the rage in recent years and are a specialty of the Pacific coast of Southern California and Mexico. This is a simple recipe: all the components can be made ahead of time and the fish grilled at the last moment. You can also use halibut, sea bass or tilapia in place of the salmon.

4 servings, 2 tacos each

Active Time: 20 minutes

Total Time: 20 minutes

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon ancho or New Mexico chile powder
1 tablespoon fresh lime juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
4 4-ounce wild salmon fillets, about 1-inch thick, skin on
8 6-inch corn or flour tortillas, warmed
Cabbage Slaw, (recipe follows)
Citrus Salsa, (recipe follows)
Cilantro Crema, (recipe follows)

THIS RECIPE CALLS FOR:
Citrus Salsa
Cilantro Crema
Cabbage Slaw

Preparation

Preheat grill to medium-high.

Combine oil, chile powder, lime juice, salt and pepper in a small bowl. Rub the spice mixture liberally over salmon. Grill the salmon, skin-side down, until it is just cooked through, about 8 minutes. Cut each fillet lengthwise into 2 pieces and remove the skin.

To serve, place 2 tortillas on each plate. Evenly divide the fish, Cabbage Slaw, Citrus Salsa and Cilantro Crema among the tortillas.

Nutrition

Per serving: 567 calories; 30 g fat ( 6 g sat , 17 g mono ); 83 mg cholesterol; 45 g carbohydrates; 32 g protein; 9 g fiber; 481 mg sodium; 1151 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Selenium (74% dv), Potassium (33% dv), Folate (23% dv), Calcium (15% dv), excellent source of omega-3s.

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 3 1/2 lean meat, 4 fat


Grilled Chicken Tenders with Cilantro Pesto

Cook chicken tenders quickly on the grill and top with pesto made with cilantro and sesame seeds for a zesty, speedy dinner. Serve with: Quinoa and grilled asparagus.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients
1/4 cup lime juice
1/4 cup reduced-sodium soy sauce
1 tablespoon canola oil
1 teaspoon chili powder
1 pound chicken tenders
2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
2 scallions, sliced
2 tablespoons toasted sesame seeds, (see Ingredient Note)

Preparation

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.

Oil the grill rack (see Tip). 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.

Tips & Notes

Ingredient Note: Sesame seeds can be purchased already toasted. Look for them near other Asian ingredients. Or toast your own in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.

Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 168 calories; 6 g fat ( 1 g sat , 3 g mono ); 63 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 299 mg sodium; 294 mg potassium.

Nutrition Bonus: Vitamin A (15% daily value).

Carbohydrate Servings: 0

Exchanges: 3 1/2 lean meat, 1/2 fat
 


Greek Bison Burgers

Feta and spinach not only add great flavor to these Greek-inspired burgers, but also provide moisture and texture to lean ground bison. The yogurt sauce is a perfect condiment, with much less fat than regular mayonnaise

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients
Burgers
1 pound ground bison
1/2 cup cooked spinach, squeezed dry
1/2 cup crumbled feta cheese, preferably sheep's-milk
2 teaspoons chopped fresh dill
1 teaspoon chopped fresh oregano
1 teaspoon ground cumin
1 teaspoon minced garlic
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper

Yogurt Sauce
3/4 cup nonfat or low-fat Greek-style plain yogurt, (see Note)
1 teaspoon freshly grated lemon zest
2 teaspoons lemon juice
1 teaspoon chopped fresh dill
1 teaspoon chopped fresh mint
Pinch of kosher salt
Freshly ground pepper, to taste

Bun & Toppings
4 French rolls, or 4-inch pieces of baguette, preferably whole-wheat, split and toasted
16 thin slices English cucumber
8 slices vine-ripened tomato
4 thin round slices red onion

Preparation

Preheat grill to medium-high.

Place bison, spinach, feta, 2 teaspoons dill, oregano, cumin, garlic, 3/4 teaspoon salt and 1/2 teaspoon pepper in a large mixing bowl. Gently combine without overmixing. Form into 4 oval-shaped patties roughly the size of the rolls.

Oil the grill rack (see Tip, below). Grill the burgers until an instant-read thermometer inserted into the center registers 155°F, 5 to 6 minutes per side.

To prepare yogurt sauce: Combine yogurt, lemon zest and juice, 1 teaspoon dill and mint in a small bowl. Season with a pinch of salt and pepper.

Assemble the burgers on rolls with the yogurt sauce, cucumber, tomato and onion.

Tips & Notes

Note: Greek-style yogurt is made by removing the whey from cultured milk, which gives the yogurt an extra-thick and creamy texture. Look for it with other yogurt in large supermarkets.

Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 392 calories; 16 g fat ( 6 g sat , 1 g mono ); 68 mg cholesterol; 30 g carbohydrates; 35 g protein; 6 g fiber; 671 mg sodium; 458 mg potassium.

Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (30% dv), Iron (25% dv), Calcium (16% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 2 starch, 1 vegetable, 4 lean meat, 1/2 fat
 


These recipes are only a few options when it comes to healthy grilling - there are tons of nutritious choices out there! What are you going to be chowing down on this memorial day? Tell us on Twitter @AustinFit or Facebook www.facebook.com/austinfitmagazine
 

Source: eatingwell.com

 

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