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Category: On the Grill

Grilled Swordfish with Pineapple Salsa

Grilled Swordfish with Pineapple Salsa

1 T. lime juice
2 cloves garlic, minced
4 swordfish steaks (5 oz. each)
1/2 tsp. chili powder or black pepper
Pineapple Salsa

Combine lime juice and garlic on plate. Dip swordfish in juice; sprinkle with chili powder. Spray cold grill with nonstick cooking spray. Adjust grill 4 to 6 inches above heat. Preheat grill to medium-high heat. Grill fish, covered, 2 to 3 minutes. Turn over; grill 1 to 2 minutes more or until just opaque in center and still very moist. Top each serving with about 3 T. Pineapple Salsa.

Yield: 4 servings
Calories: 194
Fat: 6g
Fiber: 1g

Grilled Eggplant with Caramelized Onion and Fennel

Grilled Eggplant with Caramelized Onion and Fennel

1 (1 1/4-lb.) eggplant (about 4-inch diameter), peeled
Cooking spray
1/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper, divided
2 3/4 C. chopped fennel bulb (about 1 large bulb)
2 C. finely chopped yellow onion
2 C. trimmed arugula
1 tsp. white balsamic vinegar
1 tsp. extravirgin olive oil
1 C. quartered cherry tomatoes
1/2 C. (2 oz.) crumbled goat cheese
2 T. chopped fresh basil
1 T. chopped fresh thyme

Prepare grill to medium heat.
Cut eggplant crosswise into 8 (1/2-inch-thick) slices. Lightly coat both sides of eggplant slices with cooking spray; sprinkle with 1/8 tsp. salt and 1/8 tsp. pepper. Place on a grill rack coated with cooking spray; grill 7 minutes on each side or until browned. Set eggplant slices aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fennel and onion; sauté 8 minutes or until vegetables are tender and lightly browned. Combine remaining 1/8 tsp. salt, 1/8 tsp. pepper, arugula, vinegar, and oil in a medium bowl; toss gently to coat. Divide arugula mixture evenly among 8 appetizer plates; top each serving with 1 eggplant slice. Arrange about 1/3 C. fennel mixture on each eggplant slice; top with 2 T. tomatoes and 1 T. cheese. Sprinkle the chopped basil and thyme evenly over cheese.

Yield: 8 servings
Calories: 73
Fat: 2.4g
Fiber: 3.8g

Chicken Skewers with Grilled Mango

Chicken Skewers with Grilled Mango

20 (10- to 12-inch) wooden skewers
3/4 C. plain yogurt
2 T. fresh lemon juice
1 large garlic clove, minced
2 tsp. sugar
1 tsp. salt
1/2 tsp. turmeric
1/4 tsp. freshly ground pepper
6 boneless, skinless chicken breast halves (about 2 lb.)
3 large, ripe mangoes
Cooking oil spray

Soak skewers in warm water at least 20 minutes while chicken is marinating. In a large, shallow dish, mix together the yogurt, lemon juice, garlic, sugar, salt, turmeric, and pepper. Slice each chicken breast half lengthwise into 3 to 4 long strips. Add chicken to yogurt mixture and toss to coat. Cover with plastic wrap and refrigerate at least 20 minutes or overnight, if desired. Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Peel mangoes and slice large pieces from pits; discard pits. Remove chicken from marinade, shaking off excess, and thread on skewers. Arrange chicken diagonally across grids, without touching. Cook, with lid down, 3 minutes per side, until chicken is seared and just cooked through. Transfer chicken to a platter and cover with foil to keep warm. Place mango slices on grids and cook on both sides until just seared and warm, about 2 minutes per side. Serve skewers with grilled mango pieces.

Yield: 4 servings
Calories: 307
Fat: 6g
Fiber: 1g

Skirt Steak Diablo

Skirt Steak Diablo

1 16-oz. jar roasted-garlic or other salsa
3 T. cider vinegar
1 T. oregano
1 T. sugar
1 tsp. salt
1 1 1/2-lb. skirt or hanger steak

Combine 1 C. of the garlic salsa with the vinegar, oregano, sugar, and salt in a resealable plastic bag. Add the steak and marinate 30 minutes or up to 4 hours.Light a charcoal grill and allow the coals to burn until covered with gray ash or heat a gas grill to high. Remove the beef from the marinade and cook 3 to 4 minutes, turn, then cook 3 to 4 minutes more or until medium rare. Slice thinly against the grain and serve.

Yield: 4 servings
Calories: 333
Fat: 15g
Fiber: 0g

Scallops Tandoori Style

Scallops Tandoori Style

3/4 C.plain low-fat yogurt
3 T. lime juice, or lemon juice
1 clove garlic, minced
1 tsp. salt
1/2 tsp. ground ginger
1/4 tsp. ground cumin
1/4 tsp. turmeric
1/4 tsp. curry powder
1 lb. large sea scallops, fresh or thawed
1 tsp. vegetable oil
Paprika,to taste

In a non-metallic bowl, combine all ingredients except oil and paprika. Mix well to coat scallops evenly. Cover and refrigerate at least 2 hours. (Turn scallops occasionally.) Preheat broiler or start barbecue. Thread scallops on skewers and brush lightly with oil. Sprinkle with paprika. Broil or barbecue about 4 inches from heat source in preheated grill, turning frequently, about 8 to 10 minutes.

Yield: 4 servings
Calories: 144
Fat: 2.8g
Fiber: 0g

Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce

Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce

1/2 tsp. chili powder
1/2 tsp. ground cumin
1/8 tsp. salt
1/2 lb. chicken breast tenders
1/4 C. cilantro sprigs
2 T. parsley sprigs
2 T. blanched slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 tsp. salt
1 T. lime juice
1 T. extra-virgin olive oil
1 T. water
Sprig cilantro, for garnish

Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler. In a small cup, combine the chili powder, cumin, and salt. Cut two 1/2″-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes. In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container, until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve. Place the chicken on the prepared rack and grill or broil 6″ from the heat, turning several times, for 15 minutes or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.

Yield: 2 servings
Calories: 248
Fat: 13g
Fiber: 1g

Pirate Steak

Pirate Steak

1 (12 ounce) can beer

1/2 C. chili sauce

1/4 C. salad oil

2 T. soy sauce

1 T. dijon-style mustard

1/2 tsp. red pepper sauce

1/8 tsp. liquid smoke flavoring

1/2 C. onion, coarsely chopped

2 garlic cloves, crushed

3 lbs beef sirloin steaks, 1 1/2-2 inches thick

1 tsp. salt

1/2 tsp. pepper

 

Mix all ingredients in a saucepan, except steak, salt and pepper; simmer 30 minutes. Brush meat with sauce. Place steak on grill 4 inches from medium coals. Cook 15 minutes on each side, basting frequently with sauce. Season with salt and pepper after turning and after removing from grill. Serve with remaining sauce.

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Dressing:
1/4 C. fresh lime juice
2 T. chopped fresh cilantro
1 T. brown sugar
1 T. Thai fish sauce
1 T. minced seeded Thai, hot red, or serrano chile
2 garlic cloves, minced

Salad:
12 cherry tomatoes, quartered
12 (1/2-inch-thick) slices eggplant (about 2 lb.)
1/4 tsp. salt, divided
Cooking spray
6 (1/2-inch-thick) slices red onion
1/4 C. torn mint leaves
1/4 C. torn basil leaves

To prepare dressing, combine first 6 ingredients in a bowl; stir well with a whisk. Prepare grill or broiler. To prepare salad, combine tomatoes and dressing, and set aside. Sprinkle eggplant with 1/8 tsp. salt. Place eggplant on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until eggplant is done. Remove eggplant from grill rack or pan; set aside. Sprinkle onion with 1/8 tsp. salt. Place onion on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until onion is tender. Arrange eggplant and onion slices on 6 plates. Top with tomato mixture; sprinkle with mint and basil.

Yield: 6 servings
Serving size: 2 eggplant slices, 1 onion slice, and about 1/4 C. tomato mixture

Calories: 77
Fat: .5g
Fiber: 3.6g

Grilled Swordfish Loco with Fresh Mango Salsa

Grilled Swordfish Loco with Fresh Mango Salsa

Marinade:
1/4 C. olive oil
2 tsp. OLD BAY® Seasoning
1/4 C. fresh lime juice
1/4 C. tequila
1 tsp. minced fresh cilantro
1 1/2 lb. swordfish steaks (about 6 steaks, 4 oz. each)
Mango Salsa:
2 C. diced fresh mango
1 1/2 tsp. Gourmet CollectionTM Orange Peel (OR 2 tsp. orange zest)
3 oranges, peeled, cored, chopped
1/2 C. sliced scallions
2 T. chopped fresh cilantro
3/4 tsp. Ground Ginger
1/2 jalapeño pepper, seeded and minced

Combine olive oil, OLD BAY® Seasoning, lime juice, tequila and cilantro in a small bowl. Pour the marinade in a shallow glass dish or in a self-closing plastic bag. Place swordfish steaks in the marinade, turning to coat. Let steaks marinate 20-30 minutes in the refrigerator. Combine mango, orange peel, oranges, scallion, cilantro, ginger and jalapeño peppers in a medium bowl. Preheat the grill. Grill the marinated swordfish steaks over hot coals, using applewood or mesquite chips, for about 5 minutes per side or until done. Serve the grilled fish with the mango salsa.

Yield: 6 servings
Calories: 262
Fat: 10g
Fiber: 3g

Chicken Adobo Kebabs

Chicken Adobo Kebabs

1 1/2 T. fresh lemon juice, divided
1 clove garlic, peeled and minced
1 tsp. dried oregano
1/2 tsp. paprika
1/2 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground cinnamon
1/4 tsp. freshly ground black pepper
8 oz. boneless, skinless chicken breasts, trimmed and cut into 1 1/2-inch cubes
1 tsp. olive oil
1/2 red onion, peeled, quartered, and separated into layers
Lemon wedges

Prepare a charcoal fire or preheat a gas grill. In a medium bowl, blend 1/2 T. lemon juice, garlic, oregano, paprika, salt, cumin, cinnamon, and pepper. Add chicken and toss to coat. Cover with plastic wrap and marinate in the refrigerator for 20 minutes. In a small bowl, mix remaining 1 T. lemon juice and oil. Set aside. Thread chicken and onion pieces alternately onto 4 or 8 skewers. Using a long-handled barbecue brush, coat the grill rack lightly with oil. Grill kebabs, turning occasionally, until browned and cooked through, 6 to 7 minutes, basting with reserved lemon-oil mixture on cooked side only. Serve immediately, with lemon wedges.

Yield: 2 servings
Calories: 163
Fat: 3.8g
Fiber: .5g

Tuna Steaks with Grilled Scallions and Tomatoes

Tuna Steaks with Grilled Scallions and Tomatoes

4 T. extra-virgin olive oil
1 tsp. toasted sesame oil, optional
4 (6-oz.) tuna steaks, 1 inch thick
1 C. cherry tomato halves
2 T. fresh lime juice
1 T. freshly grated ginger, optional
3 bunches scallions, trimmed
Cooking oil spray

Combine 2 T. of olive oil with sesame oil. Brush tuna steaks with oil and season well with salt and pepper. Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Toss tomatoes with remaining 2 T. of olive oil, lime juice, ginger (if using), salt, and freshly ground pepper to taste.
Brush scallions with oil and arrange in a single layer on grids. Grill 1 minute per side until seared and slightly limp. Transfer scallions to serving plates. Arrange tuna steaks evenly across grids. Cook 3 minutes per side for medium rare (4 minutes per side for medium; 5 minutes for well-done). Turn and cook on the other side to the desired degree of doneness. Transfer steaks to plates, placing tuna on top of scallions. Spoon tomato salad over steaks and serve immediately.

Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 3g

Grilled Salmon with Spiced Peaches

Grilled Salmon with Spiced Peaches

4 (6-oz.) salmon fillets
Salt and black pepper to taste
4 ripe peaches, pitted, quartered
1/2 tsp. cinnamon
1/2 tsp. all spice
1/4 tsp. cayenne pepper
1 tsp. brown sugar or sugar substitute
Juice of 2 limes (about 1/4 C.)
3 T. white balsamic vinegar or regular balsamic vinegar
1 tsp. vanilla extract
Garnish
Fresh chopped cilantro leaves
Fresh chopped chives or green onions

Preheat grill to medium-high heat. Season salmon with salt and pepper. When grill is hot, lightly oil grate with vegetable oil and place salmon on grate. Cook uncovered until the center of fillets is opaque and flesh flakes when pressed firmly with the back of a fork, about 5 minutes per side. Alternatively, fillets can be broiled on a lightly oiled broiler pan for the same amount of time. Meanwhile, toss peaches with spices and brown sugar in a bowl. Set aside. In a medium-sized saucepan, heat lime juice, balsamic, and vanilla extract over medium-high heat until bubbly. Add peaches and cook, stirring constantly, until liquid thickens and peaches soften, 4 to 6 minutes. To serve, transfer salmon fillets to a serving platter and cover with peaches and pan sauce.

Yield: 4 servings
Serving Size, 1 fillet, 1 peach, 1/4 sauce

Calories: 422
Fat: 19g
Fiber: 2g

Turkish Lamb Kabobs

Turkish Lamb Kabobs

1/4 C. olive oil
2 T. lemon juice
2 tsp. Gourmet Collection® Ground Coriander
1 tsp. Garlic Powder
1 tsp. Ground Cumin
1/4 tsp. Ground Red Pepper
3/4 tsp. salt
1 lb. lamb, lean and boneless, cut into 1 1/4-inch cubes
4 oz. cherry tomatoes
1 small sweet onion, cut into wedges

Combine olive oil, lemon juice, coriander, garlic, cumin, red pepper and salt in a self-closing plastic bag. Add lamb cubes. Refrigerate 30 minutes. Remove lamb from marinade. Discard marinade. Thread onto skewers* alternately with tomatoes and onion. Grill about 10 minutes, turning occasionally, or until lamb reaches an internal temperature of 155°F. Serve with Mint Yogurt, if desired. Mint Yogurt: Combine 1 C. plain yogurt with 2 T. chopped fresh mint and 1/8 tsp. Ground Coriander.

*If using wooden skewers, soak thoroughly in water before threading lamb and vegetables.

Yield: 4 servings
Calories: 246
Fat: 14g
Fiber: 1g

Cilantro Grilled Chicken Breast

Cilantro Grilled Chicken Breast

1 lb. boneless skinless chicken breast
2 T. canola oil
1/4 tsp. kosher salt
1/8 tsp. freshly ground black pepper
2 T. Cilantro Herb Butter, recipe follows
Fresh parsley, optional, for garnish

Preheat a grill or grill pan over high heat. Lightly coat chicken with oil and sprinkle each evenly on both sides with the salt and pepper. Grill chicken breasts for about 4 to 5 minutes on each side, or until thoroughly cooked; the meat should be solid white throughout and the internal temperature will read 165 degrees F. Remove from grill and immediately top with cilantro herb butter. Garnish with parsley, if desired. Serve as butter is melting.

Yield: 4 servings
Calories: 174
Fat: 6.5g
Fiber: 0g

Cilantro Butter:

1/4 lb. unsalted butter, softened
1 T. minced garlic
2 T. minced red onion
2 T. finely chopped fresh cilantro leaves
1/4 tsp. garlic powder
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Dash white pepper
Dash Worcestershire sauce
1 lemon, juiced
1 T. white wine

In a bowl, whisk all ingredients until thoroughly combined. Refrigerate until ready to use.

Yield: 12 servings

Nutrient Value Per Serving:
Calories: 71
Fat: 8 grams
Fiber: 0 grams

Tangy Grilled Veal Chops

Tangy Grilled Veal Chops

4 6-8 oz Veal Loin Or Rib Chops Well Trimmed — 1- inch thick
3 T. fresh lime juice
2 T. honey
2 tsp. grated fresh ginger
1 tsp. grated lime peel

Place veal chops in a glass dish just large enough to hold chops. In a small bowl, whisk together lime juice, honey, ginger and lime peel; brush mixture liberally over both sides of chops. Cover and marinade in refrigerator 30minutes. Prepare grill. Remove chops from marinade. Place over medium ash covered coals. Grill uncovered 12 to 14 minutes turning occasionally.

Yield: 4 servings
Calories: 213
Fat: 10g
Fiber: 0g

Grilled Oriental Shrimp Kabobs

Grilled Oriental Shrimp Kabobs

3 T. soy sauce or reduced-sodium soy sauce
1 T. regular or seasoned rice vinegar
1 T. dark sesame oil
2 cloves garlic, minced
1/4 tsp. red pepper flakes
1 lb. uncooked large shrimp, peeled and deveined

For marinade, combine soy sauce, vinegar, oil, garlic and pepper flakes in small bowl; mix well. Cover; refrigerate up to 3 days. To complete recipe, prepare marinade. Combine marinade and shrimp in resealable plastic food storage bag. Seal bag securely. Refrigerate at least 30 minutes or up to 2 hours, turning bag once. Spray barbecue grid with nonstick cooking spray. Prepare barbecue grill for direct cooking.
Drain shrimp reserving marinade. Thread shrimp onto 12-inch–long skewers. Place skewers on prepared grid; brush with half of reserved marinade. Grill skewers, on covered grill, over medium coals 5 minutes. Turn skewers over; brush with remaining half of marinade. Grill 3 to 5 minutes or until shrimp are opaque.

Yield: 16 servings
Calories: 129
Fat: 4g
Fiber: 0g

Korean Barbecued Flank Steak on Hot and Sour Slaw Salad

Korean Barbecued Flank Steak on Hot and Sour Slaw Salad

2 T. grill seasoning blend (recommended brand McCormick Montreal Steak Seasoning)

1/4 C. Tamari dark soy

2 T. honey

2 tsp. hot red pepper flakes, divided

4 large cloves garlic, chopped, divided

2 tsp. toasted (dark) sesame oil, eyeball it

2 scallions, finely chopped

Vegetable oil, for drizzling plus, 2 T., twice around the pan

2 pounds flank steak

1 pound bok choy or Napa cabbage, trimmed and shredded with a knife

1/2 red bell pepper, thinly sliced

1 C. sauerkraut (it will taste like kim chee when combined with hot pepper flakes)

 

In a shallow dish, combine grill seasoning, dark soy, a T. honey, 1 tsp. of the hot pepper flakes, half of the chopped garlic, sesame oil, scallions and a drizzle of vegetable oil. Coat the flank steak in the mixture and let it stand 10 minutes. Preheat indoor electric grill, stove top grill pan or outdoor grill to medium high. When the grill pan or grill is screaming hot, add meat and cook 5 minutes on each side for medium rare, 7 to 8 minutes on each side for medium well doneness. Heat a large skillet over high heat. Add 2 T. vegetable oil, cabbage and peppers. Season with salt and stir fry 2 or 3 minutes. Add a drizzle of honey, about 1 T., hot pepper flakes and garlic and toss to combine with cabbage. Add sauerkraut and mix in, heating it through 1 minute. Turn off heat. To serve, let meat rest 5 minutes for juices to redistribute. Thinly slice the meat on a heavy angle against the grain (the lines in the meat). Pile the slaw up and top with sliced Korean steak and serve.

Thai Grilled Chicken

Thai Grilled Chicken

4 boneless chicken breasts, with skin

3 green onions, slivered

6 coriander sprigs, with stems

1/2 tsp Chinese chilli sauce or chili flakes

3 tbsp soya sauce

2 garlic cloves, crushed

1/2 tsp sugar

1 head leaf lettuce

Coriander

Mint springs

 

For Sweet Dipping Sauce:

1 C. sugar

1/2 C. water

1/2 C. white vinegar

1/4 C. carrot, shredded

2 tbsp garlic, chopped

2 tbsp fish sauce

1 1/2 tsp Chinese chilli sauce

2 tbsp lime juice

 

In a blender or by hand, combine coriander, chili sauce, soy sauce, garlic and sugar. Spread on chicken and marinate for 4 hours or overnight. Preheat broiler or barbecue. Broil chicken skin side down for 4 minutes. Turn and broil 4 minutes longer until skin is crispy and chicken is cooked through. Cut chicken in 1/2-inch strips. Place lettuce leaves on platter and arrange chicken on top. Garnish with coriander, mint sprigs and green onions. To eat in the Thai manner, roll chicken in lettuce leaves along with herbs and onions. Dip into dipping sauce. Alternatively, serve lettuce, chicken and garnishes together. For Sweet Dipping Sauce: Combine sugar, water and vinegar. Bring to boil and boil for 5 minutes. Stir in garlic, fish sauce and chili sauce. Simmer for 2 minutes. Cook and add limejuice and shredded carrot.

Thai Chicken Barbecue

Thai Chicken Barbecue

2lb. Chicken, cut in pieces

 

Marinade:

½ C. fresh basil leaves, chopped

½ C. fresh cilantro leaves, chopped

3 T. Ginger, grated

1 tbsp. garlic, minced

 1 pc. finger pepper, chopped

¼ C. soy sauce

¼ C. patis (fish sauce)

¼ C. brown sugar

2 T. corn oil

 

Combine all marinade ingredients in a bowl. Mix well. Marinate chicken for at least one hour. Grill over moderate heat until well done turning occasionally and brushing with marinade as needed.

Cherry Stuffed Grilled Chicken

Cherry Stuffed Grilled Chicken

1-1/2 C. pitted and coarsely chopped Northwest fresh sweet cherries

1/4 C. chopped onion

1 tsp. chopped fresh sage

1/2 tsp. each salt and chopped fresh thyme

4 boneless, skinless chicken breast halves (4 to 6 oz. each)

3 T. olive oil

2 T. white wine vinegar

1-1/2 tsp. garlic salt

1/2 tsp. coarsely ground pepper

 

Combine cherries, onion, sage, salt and thyme; mix well. Cut a pocket on the thicker side of the chicken breast; sprinkle lightly with salt if desired. Stuff 1/4 of cherry mixture into the pocket; close opening with metal skewers or wooden picks. Combine oil, vinegar, garlic salt and pepper; mix well. Marinate stuffed chicken breasts 1/2 hour in refrigerator. Broil or grill chicken breasts, brushing with marinade, until fully cooked and juices run clear when sliced. Oven Method: Brown stuffed chicken in oven-safe skillet on both sides. Bake at 375ºF 12 to 15 minutes or until juices run clear.

 

Yield: 4 servings

Calories: 305

Fat: 14g

Fiber: 1g

Hawaii Burgers

Hawaii Burgers

2 lbs ground turkey breast

1/2 tsp. ground ginger

2 T. low sodium soy sauce

2 garlic cloves

2 green onions, chopped

1/2 C. Hoisin sauce

2 tsp. Sesame oil

1 cored fresh Pineapple, cut into rings

 

Mix turkey with ginger, soy sauce, garlic and onions. Form into patties and cook for 5 minutes on each side on grill. As burgers cook, baste with hoisin mixed with sesame oil. Grill pineapple rings alongside burgers. Place burgers on buns and top with grilled pineapple rings and lettuce.

Sourdough Panzanella with Grilled Flank Steak

Sourdough Panzanella with Grilled Flank Steak

1/4 C. minced shallots

2 T. fresh lemon juice

2 T. low-sodium soy sauce

1/2 tsp. dried thyme

1/2 tsp. hot sauce

1 pound flank steak, trimmed

1 T. red wine vinegar

 

1 T. red wine vinegar

1/2 C. thinly vertically sliced red onion

1 T. balsamic vinegar

2 tsp. extravirgin olive oil

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 medium tomatoes, each cut into 8 wedges (about 1 pound)

1 (10-ounce) cucumber, peeled, halved lengthwise, and thinly sliced (about 1 1/2 C.)

Cooking spray

5 C. (1/2-inch) cubed sourdough bread, toasted (about 8 ounces)

1/3 C. thinly sliced fresh basil leaves

 

To prepare beef, combine first 6 ingredients in a zip-top plastic bag. Add 1 T. red wine vinegar; seal bag. Marinate in refrigerator 2 hours. To prepare salad, combine 1 T. red wine vinegar, onion, and next 6 ingredients (onion through cucumber) in a large bowl. Cover and let stand at room temperature 2 hours, stirring occasionally. Prepare grill. Remove steak from bag, discarding marinade. Place the steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Add bread and basil to cucumber mixture; toss well. Serve salad immediately with steak.

 

Yield: 4 servings

Calories: 402

Fat: 12.8g

Fiber: 4g

Lager and Lemon-Grilled Chicken

Lager and Lemon-Grilled Chicken

1 C. lager beer

1/4 C. fresh lemon juice

3 T. low-sodium soy sauce

1 1/2 T. olive oil

2 tsp. chopped fresh oregano

1 tsp. chopped fresh thyme

1 tsp. freshly ground black pepper

2 tsp. honey

1/4 tsp. Worcestershire sauce

3 garlic cloves, minced

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

 

Combine first 10 ingredients in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 3 hours, turning bag occasionally. Remove the chicken from bag; discard marinade. Prepare grill to medium-high. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done.

 

Yield: 4 servings

Calories: 304

Fat: 8.1g

Fiber: 0g

Tempeh Fajitas

Tempeh Fajitas

1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)

Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.

Yield: 4 servings
Serving size: 1 fajita

Calories: 259
Fat: 5.1g
Fiber: 8g

Peppercorn Beef Kebabs

Peppercorn Beef Kebabs

1 pound boneless beef sirloin steak, cut 1 inch thick
1 1/2 tsp. black peppercorns, crushed
1/2 tsp. each salt and paprika
1 clove crushed garlic
1 medium onion cut into 12 wedges
Grape tomato halves for garnish

Cut beef into 1-inch pieces. Combine peppercorns, salt, paprika and garlic in shallow dish. Add beef, toss to coat. Thread an equal number of beef pieces onto each of four 12-inch metal skewers along with 3 onion wedges. Place kebabs on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 9 to 12 minutes for rare to medium, turning occasionally. Garnish with tomatoes. Serve immediately.

Yield: 4 servings
Calories: 169
Fat: 5g
Fiber: .5g

Devilish Horseradish Burgers

Devilish Horseradish Burgers

1/3 C. fat-free sour cream
1 1/2 T. prepared horseradish
2 tsp. ketchup

1 1/4 pounds lean ground beef
1 1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 1/2 T. prepared horseradish

Heat grill. For the sauce: In a small bowl, combine sour cream, horseradish and ketchup; mix well. Set aside. For the burgers: In a large bowl, combine beef, pepper and salt. Form into 4 patties about 1/2 to 3/4 inch thick (don’t compact patties or handle longer than necessary). Spread burgers with the 1 1/2 T. prepared horseradish. Grill uncovered over high heat 1 minute per side. Move to medium heat and cook 4 or 5 more minutes per side for medium. Serve with dollops of Rosy Horseradish Sauce.

Yield: 4 servings
Calories: 273
Fat: 13g
Fiber: 1g

Grilled Spiral Chicken Breasts

Grilled Spiral Chicken Breasts

4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 C. chopped parsley
1/4 C. Dijon mustard
2 T. freshly grated Parmesan cheese
1 T. chopped fresh basil leaves
2 cloves minced garlic

Rinse chicken and pat dry with paper towels. Place each breast half, boned side up, between two pieces of clear plastic wrap. Working from center to edges, pound lightly with flat side of meat mallet to 1/4-inch thickness. Remove top sheet of plastic wrap.
In small bowl, blend parsley, mustard, cheese, basil and garlic. Spread mixture evenly on chicken. Starting at short end, roll up each breast; cut each roll crosswise into 4 equal spirals. Arrange spirals on four 12-inch skewers. Grill or broil skewers 6 inches from heat 10 to 15 minutes or until chicken is tender and no longer pink, turning once.

Yield: 4 servings
Calories: 162
Fat: 3g
Fiber: 1g

Grilled Eggplant with Pomegranate Sauce

Grilled Eggplant with Pomegranate Sauce

1 large eggplant
2 T. olive oil
3 cloves garlic
1/2 C. pomegranate syrup
1 tsp. salt
Minced parsley
1/2 C. pomegranate seeds

Cut eggplant into 1/4-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels. Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish. In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.

Yield: 6 servings
Calories: 239
Fat: 2g
Fiber: 2g

Bold ‘n’ Saucy Cheeseburger

Bold ‘n’ Saucy Cheeseburger

1 lb. extra lean ground beef
1/4 C. A.1. Bold & Spicy Steak Sauce, divided
4 slices red onion
4 Kraft 2% Milk Singles
4 whole wheat hamburger buns, split
4 slices tomato

Preheat grill to medium-high heat. Mix meat and 2 T. of the steak sauce in medium bowl. Shape into 4 (1/2-inch-thick) patties. Spray both sides of onion slices with cooking spray and set aside. GRILL patties 4 min. on each side or until cooked through, adding onions to the grill after 2 min. and cooking until crisp-tender. Top the burgers with the 2% Milk Singles and continue grilling until the 2% Milk Singles are melted. Place burgers on bottom halves of buns. Top evenly with remaining 2 T. steak sauce. Cover with onions, tomatoes and top halves of buns.

Yield: 4 servings
Calories: 340
Fat: 10g
Fiber: 2g

A.1. Cajun Grilled Steak and Vegetables

A.1. Cajun Grilled Steak and Vegetables

1 boneless beef sirloin steak (1-1/4 lb.), 1 inch thick
1 medium zucchini, halved
1 medium yellow squash, halved
1 small eggplant, sliced
2 medium red onions, halved
1/2 C. A.1. Marinade New Orleans Cajun, divided

Place steak and combined vegetables in separate resealable plastic bags. Pour 1/4 C. of the marinade over the steak and the remaining marinade over the vegetables. Seal bags; turn to coat. Refrigerate 30 minutes to marinate. Preheat grill to medium-high heat. Remove steak and vegetables from bags; discard marinade. Grill steak 10 minutes; turn over. Add vegetables to the grill. Grill 5 to 8 minutes or until steak is cooked through and vegetables are crisp-tender, turning vegetables occasionally.

Yield: 4 servings
Calories: 260
Fat: 7g
Fiber: 5g

Mahi-Mahi With Corn & Tomatillo Salsa

Mahi-Mahi With Corn & Tomatillo Salsa

6 mahi-mahi filets, 3 oz. each
1/3 C. pistachios, ground

Salsa:
5 ears fresh corn
24 tomatillos
1 red pepper
1 tomato
1/2 jalapeño, seeded
2 T. cilantro

Sauce:
1 C. fresh squeezed orange juice
1 tsp. lemon juice
2 T. pistachio nut oil

Salsa, Prepare a hot grill. Remove silks from ears of corn and pull husks back to cover. Place on grill and char on all sides until corn is cooked, about 5 minutes. At the same time, remove the husks from tomatillos and place on grill with red pepper and char on all sides. When vegetables are cool enough to handle remove the husks from the corn and cut off the cob. Finely dice the tomatillos and tomato. Peel, seed and dice the red pepper. Place them all in a stainless steel bowl and mix with the jalapeño and cilantro and season with salt and pepper. Reserve. Sauce, Place orange juice in a stainless steel saucepan and reduce by half over high heat until lightly thickened. Add the lemon juice and pistachio nut oil and reserve. To serve, Heat a non-stick skillet over high heat. Roll fish filets in ground pistachios. Spray oil on skillet and cook filets on both sides to lightly brown and cook through. Divide salsa between six plates, place fish on top and drizzle sauce around the fish.

Yield: 6 servings
Calories: 340
Fat: 11g
Fiber: 7g

Sirloin-and-Summer-Vegetable Kabobs with Firecracker Sauce

Sirloin-and-Summer-Vegetable Kabobs with Firecracker Sauce

Firecracker Sauce:
1/4 C. fresh lime juice
1/4 C. maple syrup
2 T. ketchup
2 T. olive oil
2 T. soy sauce
4 cloves garlic, finely chopped
1 tsp. crushed red-pepper flakes
1/2 tsp. ground black pepper
1/2 tsp. grated lime rind
1/2 tsp. salt

Kabobs:
1 1/4 lb. boneless beef top loin or sirloin steak, cut into 1 1/4-inch-thick cubes
3 medium onions, quartered
2 medium yellow squash, cut crosswise into 1-inch slices
2 medium zucchini, cut crosswise into 1-inch slices
1 large red pepper, seeded and cut into 1-inch pieces
Twelve 8-inch wooden skewers, soaked in water 15 minutes
Sprig of thyme (optional)
Small hot peppers (optional)

Prepare Firecracker Sauce: In medium bowl, whisk together lime juice, maple syrup, ketchup, olive oil, soy sauce, garlic, crushed red-pepper flakes, black pepper, lime rind, and salt. Makes about 1 C. Set aside. On one skewer, randomly arrange 2 pieces of cubed steak and one piece each of onion, yellow squash, zucchini, and red pepper. Repeat to make 11 more kabobs. Place kabobs in large baking dish. Pour 3/4 C. of Firecracker Sauce over kabobs in baking dish. Reserve 1/4 C. for brushing the kabobs as they cook. Let kabobs stand for 15 minutes. Heat grill to medium heat. Grill kabobs about 4 inches above heat source for 5 minutes, turning frequently. Brush kabobs with reserved Firecracker Sauce. Cook 5 to 7 minutes longer or until desired doneness is reached.

Yield: 12 Kabobs
Calories: 147
Total Fat: 7g
Fiber: 6g

Spicy Chicken and Plantain Kababs

Spicy Chicken and Plantain Kababs

4 boneless chicken breasts
2 ripe plantains (peeled and cut into 1-inch thick pieces)

Marinade:
2 tsp. onion powder
2 tsp. garlic powder
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1 tsp. dried thyme
1 jalapeno pepper (seeded and finely chopped)
2 limes zested and juiced
1 C. passion fruit juice

For the marinade: Combine onion and garlic powders, nutmeg, cinnamon, thyme, jalapeno, lime zest and juice and passion fruit juice in a nonporous mixing bowl. Mix well, cover and allow to sit for 1 hour. Cut chicken breast into 1-inch thick cubes. Place chicken cubes into marinade, cover and allow to sit overnight. Thread chicken cubes and plantain pieces onto the bamboo skewers that have been soaked in water. Place the remainder of marinade into saucepan and bring to a boil for about 5 minutes. Remove the saucepan from the fire and use the liquid to baste the skewers when grilling. Grill skewers until chicken is white in the center.

Yield: 4 servings
Calories: 297
Fat: 2g
Fiber: 3g

Cornish Game Hens Ricardo

Cornish Game Hens Ricardo

2 Cornish game hens, halved
1 C. chopped parsley
3 T. olive oil
5 cloves garlic, chopped
salt and pepper to taste
2 T. chopped fresh rosemary
1 C. white wine

In a small bowl, combine the garlic, parsley, and 2 T. olive oil. Rinse hens and pat dry. Rub remaining 1 T. olive oil on the inside and outside of the hens. Stuff the garlic and parsley mixture under skin and around each bird. Season with salt and pepper. Place seasoned hens in an airtight, plastic container. Sprinkle with rosemary, and pour wine over birds. Cover, and refrigerate at least overnight to marinate. Preheat grill for low heat. Remove hens from marinade, and place on heated grill. Cook for 40 minutes, turning once, or until done.

Yield: 4 servings
Calories: 294
Fat: 20.8g
Fiber: 0.7g

Grilled Flank Steak Roulade

Grilled Flank Steak Roulade

One 15-ounce trimmed flank steak
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 garlic clove, minced
1 T. raisins, coarsely chopped
1 ounce pine nuts (pignolia), coarsely chopped
2 tsp. coarsely chopped fresh flat-leaf parsley

Prepare grill for a medium fire, using direct method. Season steak with salt and pepper; evenly distribute garlic, raisins, pine nuts and parsley over 1 side of steak. Starting at smaller end, tightly roll up steak jelly-roll fashion. Secure lengthwise with metal skewer; close ends with toothpicks to keep filling enclosed. Grill steak 25-30 minutes, turning to brown well on all sides. Remove from heat; let stand 5 minutes before slicing. Remove skewer and toothpicks; carefully carve meat so that each slice stays intact. Divide evenly among 4 plates and serve.

Yield: 4 servings
Calories: 206
Fat: 11g
Fiber: 1g

Grilled Plantains

Grilled Plantains

4 to 6 plantains

Set up your grill for direct grilling and preheat to high. Cut the ends off the plantains and cut each plantain sharply on the diagonal into two inch pieces. (It is important to cut the plantains sharply on the diagonal to maximize the surface area exposed to the fire.) Grill the plantains until the skins are charred, the exposed flesh is darkly caremelized, and the flesh in the center is soft. (Squeeze the plantains between your fingers to test for doneness.) This will take 4 to 8 minutes per side. Turn the pieces with tongs to insure even cooking. Serve the grilled plantains in the skins, but instruct your guests to cut off the skins before eating.

Yield: 4-6 servings
Serving Size 1 plantain

Calories: 145
Fat: 0g
Fiber: 3g

Grilled Flank Steak with Roasted-Poblano Relish

Grilled Flank Steak with Roasted-Poblano Relish

6 poblano chilies (about 1 pound)
2 T. chopped fresh cilantro
1 T. fresh lime juice
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1 (1-pound) flank steak, trimmed

Prepare grill. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblanos, skin sides down, on grill rack. Grill 15 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and dice; stir in cilantro, juice, 1/4-tsp. salt, and 1/8-tsp. black pepper. Sprinkle steak with 1/4-tsp. salt and 1/8 tsp. black pepper. Place on grill rack; grill eight minutes on each side or until thermometer registers 145 degrees (medium-rare) or until desired degree of doneness. Remove from grill; let stand five minutes. Cut steak diagonally across the grain into thin slices. Serve with relish.

Yield: 4 servings
Serving Size: 3 ounces steak and about 1/3 C. relish

Calories: 239
Fat: 10.9g
Fiber: 2.1g

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

1/3 cup cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
Orange-Chipotle Sauce

Prepare grill. Combine the first 3 ingredients in a small bowl. Rub both sides of chicken with the spice mixture. Place chicken on grill rack coated with cooking spray; cover and grill 6 minutes. Uncover the chicken, and brush with 1/2 cup Orange-Chipotle Sauce; cook for 6 minutes or until done, turning once. Serve with remaining sauce. Totals include Orange-Chipotle Sauce.

Yield: 4 servings
Serving size: 3 ounces chicken and about 1/3 cup sauce)

Calories: 448
Fat: 11.2g
Fiber: 3.4g

Grilled Artichokes

Grilled Artichokes

6 medium artichokes
1 lemon, sliced
1 to 2 cloves garlic
1/4 C. olive oil
1/3 C. lemon juice or balsamic vinegar
2 cloves garlic, minced
1 T. minced fresh rosemary, mint, basil or tarragon
1/8 tsp. each salt and pepper

Rinse artichokes in cold water. With a sharp knife, cut off the top 1/3 of artichoke. Cut off just the base of the stem, leaving most of the stem in place. Turn artichokes stem side up and cut in half lengthwise starting at the stem. With spoon or knife, scrape out the fuzzy choke in the center and discard. In saucepot heat 3 inches of water to boiling. Add artichokes, lemon slices, garlic cloves. Return to boil, then reduce to simmer. Cover, simmer until artichokes are just tender when base is pierced with a fork, 15 minutes to 20 minutes, depending on size. Drain well. Combine all remaining ingredients in 9x13x2-inch glass baking dish. Add drained artichokes, cut side down. Cover and refrigerate until ready to grill. (Can be done a day ahead.) To grill: Lift artichokes from marinade, reserving marinade, and place on grill over hot coals, cut side up. Cook until deep golden brown, about 10 minutes. Brush with marinade, then turn and cook until cut side is golden brown, about 10 minutes longer. Brush with marinade. Serve hot or at room temperature.

Yield: 6 servings
Calories: 173
Fat: 9g
Fiber: 10g

Grilled Spicy Chicken Breast Fillets

Grilled Spicy Chicken Breast Fillets

1 clove garlic, crushed
1 onion, finely chopped
2 T. finely chopped cilantro
3 T. lime juice
2 T. olive oil
1/2 tsp. chili powder
Freshly ground black pepper
32 ounces boneless chicken breasts, skinned

In a small bowl, combine first seven ingredients. Mix well. Set aside. Rinse chicken and pat dry. Place in a shallow glass dish. Add lime juice mixture and stir to coat chicken pieces thoroughly. Cover dish and refrigerate 2 to 3 hours. Stir several time while marinating to keep chicken well coated. On a preheated outdoor grill or broiler, cook marinated chicken, turning once, 6 to 7 minutes, or until done. Serve hot.

Yield: 8 Servings
Calories: 221
Fat: 11g
Fiber: 0g