Browsed by
Category: On the Grill

Grilled Potato and Sausage Salad

Grilled Potato and Sausage Salad

2 lb. small red potatoes, halved
5 T. vegetable oil
1 bunch green onions
1 1-lb. turkey kielbasa
5 T. cider vinegar
2 T. sugar
1 T. whole grain Dijon-style prepared mustard
1 T. water
1/4 tsp. salt
1/4 tsp. ground black pepper

Heat outdoor grill. Coat grill rack with nonstick vegetable cooking spray. In large bowl, toss potatoes with 1 T. oil and grill about 4 inches from medium-hot coals, turning occasionally, until well browned — about 20 minutes. Set bowl aside with any remaining oil. Transfer browned potatoes to large piece of heavy-duty aluminum foil; wrap and continue to grill potatoes on another side of grill over low coals until fork-tender — about 20 minutes longer. Meanwhile, trim roots off onions. Place onions in large bowl used for potatoes and toss with oil remaining in bowl. Cut kielbasa into 4 links. Grill kielbasa and onions over medium-low coals, turning frequently, until lightly browned — about 4 minutes. Transfer sausages and onions to cutting board. Cut kielbasa into 1/4-inch-thick slices. Cut grilled green onions into 1-inch lengths and cut each potato half into 2 wedges. For dressing, in jar with tight-fitting lid, combine remaining 4 T. oil, the vinegar, sugar, mustard, water, salt, and pepper until well mixed. In large serving bowl, toss potatoes, kielbasa, and onions with dressing. Serve salad immediately.

Yield: 4 servings
Calories: 395
Fat: 18g
Fiber: 4g

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

Southeast Asian-Style Grilled Marinated Chicken with Dipping Sauce

6 skinless chicken breast cutlets, with visible fat removed, 3-4 oz. each
1 batch Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade
Canola oil spray
Southeast Asian Dipping Sauce.

Just before marinating, lay chicken breasts between layers of wax paper or foil. Pound gently with a flat, heavy object to even out thickness and ensure even grilling. Arrange chicken in a glass dish or in a large zip-lock bag. Add Cilantro Marinade or Peppercorn-Cilantro Root Paste Marinade. Cover dish or seal bag. Refrigerate overnight or at least 8 hours, turning occasionally. When ready to grill, remove chicken from marinade. Wipe off chicken and pat dry with paper toweling. Spray chicken lightly with canola oil spray on both sides. Grill chicken until cooked through (about 5 minutes per side) or until juices run clear. Transfer to a large sheet of foil and seal foil. Let rest about three minutes. Remove chicken from foil and cut crosswise into thin slices. Serve with Southeast Asian Dipping Sauce.

Yield: 6 servings
Per serving using Cilantro Marinade (approximate):
Calories: 146
Fat: 2g
Fiber: 0g

Per serving using Peppercorn-Cilantro Root Paste Marinade (approximate):
Calories: 107
Fat: 1g
Fiber: 0g

Grilled Tangerine-Herbed Chicken

Grilled Tangerine-Herbed Chicken

1 6-oz. container frozen tangerine juice concentrate, thawed
2 shallots, minced
1/4 C. dry white wine
2 T. Dijon mustard
1 T. chopped fresh rosemary
1 T. chopped fresh parsley
1/2 T. fresh thyme leaves
2 tsp. reduced-sodium soy sauce
1 tsp.Tabasco or other hot sauce
6 5-oz. boneless, skinless chicken breast halves
freshly ground pepper

Place thawed tangerine juice concentrate in a food processor or blender, along with shallots,white wine, Dijon mustard, rosemary, parsley, thyme, soy sauce, and hot sauce. Process until smooth. Pour into a bowl and set aside. Rinse chicken breast halves and pat dry with paper towels. Trim away and discard all visible fat. Preheat grill or broiler. Season chicken with pepper. Grill until cooked through, turning occasionally and brushing with tangerine mixture, about 15 to 20 minutes total cooking time. Transfer to platter and serve hot.

Yield: 6 servings
Calories: 194
Fat: 2g
Fiber: 0g

Grilled Steak Santa Fe

Grilled Steak Santa Fe

6 T. frozen margarita drink mix concentrate, thawed
2 T. chopped fresh cilantro
2 T. vegetable oil
4 cloves minced garlic
2 tsp. cumin
1/2 tsp. salt
1/4 tsp. pepper
1 to 1/4 lb. top round steak, cut 1 inch thick
1 large diced avocado
1/2 C. chopped red onion

Combine margarita mix, cilantro, oil, garlic, cumin, salt and pepper; remove 2 T. and set aside. Pour marinade into a resealable plastic bag; add steak. Turn to coat and marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Heat grill to medium (ash-covered coals). Grill, uncovered, 16 to 18 minutes for medium-rare; turn occasionally. Remove steak; keep warm. Just before serving, combine avocado, onion and reserved 2 T. marinade; toss gently to coat. Slice steak crosswise into thin slices; serve immediately with avocado mixture.

Yield: 4 servigs
Calories: 251
Fat: 12g
Fiber: 2g

Grilled Hoisin-Marinated Venison Loin

Grilled Hoisin-Marinated Venison Loin

1/3 C. hoisin sauce
3 T. rice vinegar
2 T. soy sauce
2 T. minced garlic
1/4 C. minced scallions, including green parts
1 T. honey
1/2 tsp. salt
3 T. olive oil
1 boneless venison strip loin, 2-1/2 to 3 lb., well trimmed, silver skin removed

Whisk together hoisin, vinegar, soy sauce, garlic, scallions, honey, salt and oil, and scrape into a large resealable plastic bag. Add venison and seal, turning to coat evenly. Marinate in refrigerator for at least 4 hours. Remove venison from refrigerator and return to room temperature before cooking. Light a gas or charcoal grill and heat to medium. Grill for 15 minutes per side, turning once, for medium rare.

Yield: 6 servings
339 calories
10.7 g fat
0.6 g fiber

Grilled Chicken with Parsley-Caper Sauce

Grilled Chicken with Parsley-Caper Sauce

1 lb. boneless, skinless chicken breast(s)
1/4 tsp. table salt
1/4 tsp. black pepper
1 serving olive oil cooking spray, or enough to coat chicken
2 medium scallion(s)
1/2 C. parsley, packed
1/3 C. water
3 T. rice vinegar
1 T. olive oil
1 tsp. Dijon mustard
2 T. capers, drained

Preheat grill. Season chicken with salt and pepper; coat lightly with olive oil cooking spray. Grill over medium-hot coals until cooked through, about 6 minutes per side. While chicken is cooking, prepare sauce. Chop scallions, separating white and green parts. In a food processor or blender, combine white part of scallions, parsley, water, rice vinegar, oil and mustard. Process or blend until a chunky purée forms. Transfer to a spouted container; stir in capers and green parts of scallions. Thinly slice chicken diagonally across the grain and fan on a serving platter covered with lettuce. Drizzle with sauce and serve.

Yield: 4 servings
Calories: 287
Fat: 15.5g
Fiber: .2g

Hawaiian Chicken Kebabs

Hawaiian Chicken Kebabs

1 lb. boneless, skinless chicken breast(s)
1/2 medium pineapple
1 medium green pepper(s)
1 medium sweet red pepper(s)
1 large onion(s), spanish
1/4 C. pineapple juice, or orange juice
3 medium garlic clove(s), minced
2 T. low-sodium soy sauce
1 T. olive oil
4 serving cooking spray, or enough to coat vegetables
2 C. cooked white rice, kept hot

Cut each chicken breast, pineapple, pepper and onion into approximately twenty-four 1-inch-thick pieces. Combine chicken, pineapple juice, garlic, soy sauce and oil in a large nonmetallic bowl; marinate in refrigerator for at least 1 hour and up to 24 hours. Preheat grill. Lightly coat vegetables with cooking spray. Thread 2 pieces of pepper, pineapple, chicken and onion onto each of 8 skewers. Brush with marinade. (Note: If using wooden skewers, soak in water to prevent charring.) Grill over medium-hot coals until chicken is completely cooked, about 8 to 10 minutes, turning kebabs every 2 minutes so they’re cooked evenly on all sides.

Yield: 4 servings
Serving Size: 2 kebabs and 1/2 C. rice per serving

Calories: 307
Fat: 12.5g
Fiber: 1.2g

Grilled Halibut and Pineapple

Grilled Halibut and Pineapple

1 serving cooking spray (5 one-second sprays per serving)
1 T. lime zest
2 T. fresh lime juice
2 T. light brown sugar
2 T. ginger root, grated
1 tsp. table salt
1/4 tsp. cayenne pepper
1 1/4 lb. halibut fillet(s), four 6 oz fillets cut 1/2-inch-thick each
1/2 medium pineapple, cut lengthwise into 1/2-inch-thick spears (about 2 C.)

Coat grill with cooking spray. Preheat grill. Place zest, lime juice, 1 T. of brown sugar, 1 T. of ginger, salt and cayenne pepper in a resealable plastic bag; shake to combine and add fish to bag. Reseal, place on a plate and allow to marinate at room temperature for 20 minutes, turning once. Meanwhile, in a second plastic bag, place remaining brown sugar, remaining ginger and pineapple. Allow to marinate for 5 minutes; remove pineapple and add resulting juices to fish. Grill pineapple until heated through, turning once, about 8 minutes. Remove to a serving platter; cover with foil to keep warm. Cook fish, brushing with marinade, over direct heat until cooked through, about 3 to 4 minutes per side. Place on serving platter with pineapple.

Yield: 4 servings
Serving Size: 1 fillet plus 1/2 C. of pineapple

Calories: 306
Fat: 5.6g
Fiber: .5g

Cuban Chicken Skewers

Cuban Chicken Skewers

1/2 C. orange juice
3 T. fresh lemon juice
1 T. olive oil
2 large garlic clove(s), minced
1 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. table salt
1/2 tsp. dried oregano
2 lb. uncooked chicken breast, boneless and skinless, cut into 32 chunks
12 medium jalapeo pepper(s), halved lengthwise, seeded
2 serving olive oil cooking spray (5 one-second sprays per serving)

Combine orange and lemon juices, oil, garlic, cumin, paprika, salt and oregano in a re-sealable plastic food storage bag. Add chicken and peppers. Seal bag and turn to coat. Place bag on a plate on bottom shelf in refrigerator and marinate for 2 to 8 hours. Preheat grill or grill pan. Thread chicken and pepper halves onto 8 metal or wooden skewers, using 4 pieces of chicken and 3 pieces of pepper per skewer. Coat with cooking spray. (Note: If you’re using wooden skewers, soak them in water 30 minutes before use to prevent charring.) Grill skewers, turning often, until chicken is no longer pink in the center, about 6 to 8 minutes. Serve immediately. Leftovers can be refrigerated for up to 3 days.

Yield: 8 servings
Calories: 292
Fat: 12.2g
FIber: 2.2

Grilled Flank Steak Pinwheels

Grilled Flank Steak Pinwheels

1 1/2 pounds flank steak
1/4 cup red wine
2 tsp. reduced-sodium soy sauce
1 small red onion, 3 oz. , thinly sliced
1 T. balsamic vinegar
1 T. water
10 large fresh spinach leaves
1/3 cup shredded part-skim mozzarella cheese

Lightly pound steak and score on both sides with a knife. Marinate steak in wine and soy sauce for 1 hour. Remove steak from marinade and pat dry. Discard marinade and lay steak on a flat surface. Light a grill or start a charcoal fire. Separate onion slices into rings. Place in a skillet along with vinegar and water. Bring to a rapid boil. Remove from stove, cover, and let stand for 5 minutes. Drain onion rings. Arrange spinach leaves over the flank steak. Top with onion rings. Roll the steak tightly towards you, tucking meat closely around the vegetables. Tie securely at 1-inch intervals with kitchen string. Cut the steak crosswise into 5 equal pieces. Grill 4 to 6 inches from medium-hot coals for 4 to 5 minutes per side, or to desired doneness, turning once. When almost done, sprinkle top of each pinwheel with some of the cheese. Continue to grill for another minute, until cheese melts. Serve at once.

Yield: 5 servings
Calories: 254
Fat: 12g
Fiber: 1g

Honolulu Country Club Hoisin Chicken

Honolulu Country Club Hoisin Chicken

3 pounds boneless skinless chicken thighs
Marinade:
1-1/2 oz. fermented black beans (about 4 T.)
1 cup Bar-B-Que Sauce
7 oz. honey (1/2 cup plus 4 tsp.)
4 oz. hoisin sauce (1/3 cup plus 1 T.)
4 T. soy sauce
2 T. sesame oil
2 tsp. minced garlic
1 tsp. Asian chile paste

Mash black beans with Bar-B-Que Sauce. Add remaining marinade ingredients, then blend slightly in food processor. Makes about 1-3/4 cups sauce. Marinate chicken in mixture overnight, then broil chicken over charcoal.

Yield: 16 servings
Serving Size: 4oz. skinless thigh meat
Calories: 180
Fat: 6g

Foil-Grilled Italian Potatoes

Foil-Grilled Italian Potatoes

3 medium russet potatoes, about 1 pound total, unpeeled and scrubbed
2 tsp. Olive oil
1/4 tsp. crushed dried thyme
1/4 tsp. crushed dried oregano
1/8 tsp. crushed dried rosemary
1/8 tsp. garlic powder
1/8 tsp. paprika
2 T. freshly grated Parmesan cheese

Cut a 14-inch square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil. In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly. Wrap and seal foil securely with tight double folds. Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.

Yield: 4 servings
Calories: 125
Fat: 3g
Fiber: 2g

Grilled Salmon With Orange-Hoisin Sauce

Grilled Salmon With Orange-Hoisin Sauce

1 1/4 lb. salmon steak
1/4 C. orange juice
1 T. hoisin sauce
1 tsp. honey

Preheat grill or broiler. Rinse salmon steaks with water and place in a non-metal container or plastic sealable bag. Mix remaining ingredients and pour over salmon steaks. Marinate mixture for 10 minutes. Place salmon in broiler or on a medium-high heat grill and cook for 6 minutes per side or until salmon is cooked through.

Yield: 3 Servings
Calories: 246
Fat: 7g
Fiber: 0g

Notes: I have also poached salmon without marinating and then just used the hoisin-orange mix as a sauce to spoon over the poached salmon after it was cooked. I used clam juice, white wine and orange juice as my poaching liquid with a bay leaf, a few pepercorns, some orange zest, and a couple small chunks of ginger tossed in.

Sweet & Sour Chicken Kabobs

Sweet & Sour Chicken Kabobs

1 lb. boneless, skinless chicken breasts, cut into 1 1/2 inch cubes
3 T. soy sauce
1/3 C. plum sauce
1/4 tsp. red pepper flakes
2 tsp. grated orange rind
1 tsp. grated gingerroot
1 medium sweet Vidalia onion, cubed into 1 1/2 inch chunks
4 fresh pineapple spears, cut into 6 pieces

Marinate cubed chicken in soy sauce for 15 minutes. Cut onion into 1 1/2 inch chunks. Cut pineapple spears into 6 pieces each. Set aside. Lightly oil grill rack and heat grill or preheat oven broiler. In small bowl, combine plum sauce, orange rind, gingerroot and red pepper flakes and mix well and set aside. Alternately skewer chicken, onion and pineapple onto 15 inch metal skewers. Discard leftover soy marinade. Place kabobs 4 to 6 inches over medium high heat or charcoal grill. Brush plum mixture over kabobs. Cover grill and cook 4 to 5 minutes. Turn and brush again. Cover and cook an additional 4 to 5 minutes. If broiling, place on broiler pan 4 to 6 inches from heat using above times.

Yield: 4 servings
Serving Size: 1 Kabob

Calories: 166
Fat: 2g
FIber: 1g

Grilled Tilapia Packets

Grilled Tilapia Packets

1 medium sweet onion
1 large green bell pepper, sliced
1 large zucchini, sliced
1 clove garlic, pressed
1 – 14 1/2 ounce can diced Italian seasoned diced tomatoes
16 oz. tilapia or other firm mild whitefish
Olive oil cooking spray
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
12 medium green olives, stuffed with pimentos, sliced

Prepare grill for cooking at medium high heat. Slice onion, bell pepper and zucchini and set aside. Press garlic into small bowl and add tomatoes. Cut four 18 x 12 inch pieces of heavy duty aluminum foil. Place one fourth of the onion, bell pepper and zucchini slices in center of each piece of foil. Spoon 1/4 cup tomato mixture over vegetables; top with 1 fish fillet. Spray fish fillets with olive oil cooking spray. Sprinkle with salt and fresh ground black pepper. Top each fish fillet with remaining tomato mixture and 3 sliced olives. Fold foil over fish and vegetables and double fold edges to seal, leaving room for steam inside of each foil packet. Place foil packets on grill grid and grill for 18 to 20 minutes or until fish flakes easily with fork. Remove foil packets from grill. Open with care and allow steam to escape.

Yield: 4 servings
Calories: 214
Fat: 9g
Fiber: 3g

Honey Ginger Grilled Salmon

Honey Ginger Grilled Salmon

1 tsp ground ginger
1 tsp garlic powder
1/3 cup soy sauce
1/3 cup orange juice
1/4 cup honey
1 green onion, chopped
1-1/2 lbs salmon fillet

In a large self-closing plastic bag, combine first six ingredients; mix well. Place salmon in the bag and seal tightly. Turn the bag gently to distribute marinade. Refrigerate for 15 to 30 minutes. Turn the bag occasionally. Lightly grease grill rack and preheat grill to medium heat. Remove salmon from the marinade, reserving the marinade. Grill 12 – 15 minutes per inch of thickness, or until fish flakes easily with a fork. Brush with reserved marinade up until the last 5 minutes of cooking time. Discard remaining marinade.

Yield: 4 servings

Calories: 222
Fat: 7g

Barbeque Pork Chops

Barbeque Pork Chops

Sauce:
1/4 cup packed brown sugar
1/4 cup ketchup
1 T. Worcestershire sauce
1 T. low-sodium soy sauce

Remaining ingredients:
6 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1 tsp. dried thyme
1 tsp. garlic salt
1/4 tsp. ground red pepper
Cooking spray

Prepare grill or broiler. To prepare sauce, combine the first 4 ingredients in a small bowl. Place 1/4 cup sauce in a small bowl, and set aside. Trim fat from pork. Combine the thyme, garlic salt, and pepper; sprinkle over pork. Place pork on a grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side, basting with remaining sauce. Serve pork chops with reserved 1/4 cup sauce.

Yield: 6 servings
Serving size: 1 pork chop and 1-1/2 T. sauce

Calories: 244
Fat: 11g
Fiber: 0g

Lemon-Rosemary Chicken Skewers

Lemon-Rosemary Chicken Skewers

1/4 C. fresh lemon juice
2 T. olive oil
1 T. chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste, if desired
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight. (Note: This doesn’t make a ton of marinade. The chicken and veggies won’t be SOAKING, they will just be coated.) Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.) Preheat the grill to medium-high. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.

4 Servings, 3 Skewers each
212 Calories per serving
7.8g fat
1.9g fiber

Notes: The orignal recipe called for 1/4 C. oil, or 4 T. instead of 2. There was still plenty of marinade and that cut out 200 unneeded calories in the recipe. I use foster farms chicken breasts, about 4oz. per breast, 112 calories per 4oz. I didn’t pre-cook my pearl onions, and they were still crunchy when the skewers were ready. That was OK with me, and cut down on prep time, but I think next time I will pre-cook them, because if they get fully soft they will be sweeter, which might off-set the sour of the lemon a bit better.

I liked ths recipe, although I did have more vegetables than chicken for skewers. Ended up grilling up just some veggies for another meal, and they were actually even a little tastier the next day after sitting in the marinade all night. The chicken was STRONGLY lemony. I marinaded about 8 hours and I had resuced the oil by half. Although I liked the veggies after a full 30+ hours in the marinade, I don’t think the chicken should sit that long, i think it would be too lemony. Next time I might start the veggies the day before, reserve my chicken marinade, and toss in the chicken only 30-60 minutes before grilling

Herbed Pork Chops

Herbed Pork Chops

Lean cut pork chops or steak, cut thin, trimmed of fat
2 T. lemon juice
2 T. parsley, chopped
1/2 tsp. rosemary, crumbled
1/2 tsp. thyme, crumbled

Prepare broiler or grill. Brush chops with lemon juice. Combine remaining ingredients and pepper to taste in a bowl and mix well. Rub herb mixture on both sides of chops. Broil or grill until done, turning occasionally.

Note: The herbs don’t really stay on very well. They give a good flavor if you rub them in pretty hard, but expect herbs to fall off while you grill or broil. Simple dish to make, but not earth shatteringly good.

Island Pork Kabobs

Island Pork Kabobs

1-1/2 lbs. lean pork tenderloin, cut into 2-3 inch cubes
2 T. pineapple juice
1 T. ginger, minced
1/3 C. water
2 T. lime juice
2 tsp. dark rum
6 skewers, 8-10 inch

Place the pork cubes in a Ziploc bag. Combine remaining ingredients in a bowl and add to the pork. Let the pork marinate for several hours. Thread skewers with the marinated pork. Grill 6 inches from the heat source for about 10-15 minutes, rotating the skewers. Make sure the pork is completely cooked through (there should be no traces of pink). Serve over rice if desired.

Southwestern Chicken Wrap

Southwestern Chicken Wrap

1 can (15 oz.) black beans, drained, rinsed
1 can (8 oz.) corn, drained
1/2 C. chopped red bell pepper or plum tomato
3 T. fresh lime juice
2 T. minced fresh cilantro leaves
1/4 tsp. hot red pepper sauce (optional)
4 boneless, skinless chicken breast halves
2 T. chili powder
4-10″ low-fat flour tortillas
4 slices low-fat swiss cheese, cut in thirds

Combine beans, corn, bell pepper, lime juice, cilantro and hot pepper sauce. Set aside. Coat chicken with chili powder. Cook on oiled grill over medium coals (coals will be ash gray) 6 minutes per side or until no longer pink. Cut chicken into thin slices. Wrap tortillas in plastic wrap. Microwave on HIGH 1 minute. For each sandwich, place three cheese slice halves down center of one tortilla. Top with equal parts chicken breast slices and bean mixture. Roll up tightly; secure with wooden pick in two places. Cut in half. Makes 8 servings

Yield: 8 servings
Servig Size: 1/2 wrap

Calories: 235
Fat: 6g
Fiber: 3.6

Notes: Insetad of using regular 10″ Tortillas and cutting them in half, I use 8 high fiber wheat tortillas from La Tortilla Factory (50 calories each, about 6″ with 8g fiber) and leave them whole. I cut the cheese in 4 pieces, and use 2 on each tortilla (same amount of cheese used total as the original recipe). I also add in some shredded lettuce to add some bulk, since its more tortilla. With my changes the wrap is more filling, 220 calories, 6.5g fat, and a whopping 11.7g fiber.

Grilled Shrimp with Pasta and Pineapple Salsa

Grilled Shrimp with Pasta and Pineapple Salsa

2 15 oz. cans pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeño pepper, minced
1/2 cup orange juice
1/3 cup lime juice
1 1/2 lb. peeled and deveined large shrimp
6 cups cooked rotini pasta

In a large bowl, combine all salsa ingredients except the shrimp and pasta. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the shrimp on each side for 2 minutes. Toss the pasta with the salsa, arrange the shrimp on top, and serve.

Yield: 6 servings
Servign Size: 3 oz. shrimp & 1 cup pasta

Calories: 383
Fat: 3g

Hot Honey Chicken

Hot Honey Chicken

1 pound chicken breasts (bone-in or not)
1/2 cup honey
1/4 cup hot pepper sauce
2-3 cloves garlic, chopped
1/2-1 tsp. ground black pepper
2 T. ground black pepper
1/8 tsp. dried thyme
1/4 tsp. ground cinnamon

Preheat an outdoor grill for high heat and lightly oil the grate. In a small bowl, combine all ingredients but the chicken and mix well. Cover each chicken breast with the sauce and put on the grill, basting occasionally. Grill for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F.

Yield: 4 Servings
Calories: 234
Fat: 1g
Fiber: 1g

Lone Star Steakhouse Sweet Bourbon Salmon

Lone Star Steakhouse Sweet Bourbon Salmon

Sweet Bourbon Marinade:

1/4 C. Pineapple Juice
2 T. Soy Sauce
2 T. Brown Sugar
1 tsp. Bourbon
1/4 tsp. Cracked Black Pepper
1/8 tsp. Garlic Powder
1/4C. Vegetable oil

2 8-ounce Salmon Fillets, skin removed
2 tsp. Snipped Fresh chives.

Combine the pineapple juice, soy sauce, brown sugar, bourbon, pepper and garlic powder in a medium bowl. Stir to dissolve the sugar. Add the oil. Place the fillets in a shallow dish and pour the bourbon marinade over them, saving a little to brush on the fish as it cooks. Put a lid over the fish and refrigerate for at least an hour, longer if time permits. Preheat your barbecue or stovetop grill over medium/high heat. Cook the fish for 5 to 7 minutes per side or until each fillet is cooked all the way through. Regularly brush the fillets with the marinade. Arrange the fillets on each plate with the chives sprinkled over the top.

Grilled Parmesiana Chicken

Grilled Parmesiana Chicken

4 sheets reynolds release wrap
4 skinless, boneless chicken breast halves
1 C. spaghetti sauce
2 medium zucchini, sliced
1 C. shredded part skim Mozzarella cheese
1/4 C. grated Parmesan cheese (1oz.)

Preheat oven 450 F or preheat grill to medium-high. Spray foil with nonstick cooking spray. Center one chicken breast half on each sheet of reynolds wrap. Spoon spaghetti sauce over chicken. Top with zucchini. Sprinkle with cheeses. Bring up sides of foil and double fold. Double fold ends to form one foilpacket, leaving room for heat to circulate inside packet. Repeat on all four packets. Grill 12-14 minutes on medium-high in covered grill.

Yield: 4 servings
Calories: 257
Fat: 8.6g
Fiber: 1.7g

Spicy Caribbean Chicken

Spicy Caribbean Chicken

Six skinless, boneless chicken breast halves
Spicy Marinade:
Four green onions, sliced
Two jalapeño peppers, seeded and chopped
1/3 C. lemon juice
1/4 C. honey
2 T. fresh thyme

Wash chicken in cold water and pat dry with a paper towel before preparing to cook. Prepare spicy marinade by mixing all ingredients. Pour over chicken to coat. Cover and refrigerate at least two hours, but no longer than six hours. Brush or spray grill with vegetable oil. Heat coals or gas grill for direct heat. Remove chicken from marinade. Cover and grill the chicken four to six-inches from medium heat 15 to 20 minutes, turning once.

Yield: 6 servings
Calories: 169
Fat: .6g
Fiber: 0g

Japanese Barbecued Chicken

Japanese Barbecued Chicken

4 Chicken Breast Halves
Marinade:
1/2 tsp. rosemary or poultry seasoning
1/3 C. soy sauce
1/4 C. tomato catsup
2 T. white wine or lemon juice
2 T. olive oil

Combine the marinade ingredients and marinate chicken in sauce one to two hours. Barbecue over charcoal or broil in oven.

Yield: 4 servings
Calories: 201
Fat: 7.5g
Fiber: 0g

Zesty Glazed Ribs

Zesty Glazed Ribs

Zesty Glazed Ribs1/2 C. plus 2 T. firmly packed dark brown sugar
1 T. paprika
1 T. chili powder
1 T. salt
2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. cayenne pepper

5-6 pounds pork spare ribs

2 C. root beer
1/2 C. bourbon
1/2 C. fresh orange juice
1 tsp. hot pepper sauce

Heat a grill to medium-low Combine 2 T. of the brown sugar, paprika, chili powder, salt, garlic powder, onion powder and cayenne in a small bowl. Rub the mixture over both sides of the ribs and place the ribs, meat side down, on a well oiled grill rack. Cook, on a covered grill, until the meat begins to shrink away from the ends of the bones, about 1 1/2 hours, turning every 30 minutes. Meanwhile, combine the rootbeer, bourbon, brown sugar, orange juice, and hot-pepper sauce in a medium saucepan over med-high heat. Bring to boil, reduce heat to medium and simmer until the mixture is a syrupy glaze, 40-45 minutes. Brush the ribs with half the glaze and grill for 15 minutes longer. Brush the ribs again and grill for 2 more minutes, flip and brush with the glaze again and grill for 2 minutes more, until they are nicely glazed. Transfer to a cutting board and cut into individual ribs for serving.

West Indian Grilled Snapper & Caper Sauce

West Indian Grilled Snapper & Caper Sauce

1/4 cup fresh lime juice
1 tsp. fresh or 1/4 tsp. dried thyme
1 tsp. black pepper
3 garlic cloves, chopped
1 to 2 Scotch bonnet or habanero peppers, minced
4 (6-ounce) red snapper or other firm white fish fillets
2 T. chopped fresh cilantro
2 T. fresh lime juice
2 T. water
2 T. extra-virgin olive oil
1 T. capers
1 T. red wine vinegar
1-1/2 tsp. minced Scotch bonnet or habanero pepper
1/4 tsp. freshly ground black pepper
1 garlic clove, chopped
1 large shallot, chopped
Cooking spray

To prepare marinade, place first 5 ingredients in a blender; process until smooth. Combine marinade and fish in a large zip-top plastic bag; seal. Marinate in refrigerator 2 to 4 hours, turning bag occasionally. Prepare grill. To prepare caper sauce, place cilantro and next 9 ingredients (cilantro through shallot) in a blender or food processor; process until smooth. Remove fish from marinade, discard marinade. Place fish on grill rack coated with cooking spray; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with caper sauce.

Tandoori Style Scallops

Tandoori Style Scallops

3/4 C. plain low-fat yogurt
3 T. lime juice — or lemon juice
1 clove garlic — minced
1/2 tsp. ground ginger
1/4 tsp. ground cumin
1/4 tsp. turmeric
1/4 tsp. curry powder
1 lb. large sea scallops
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.

Scallops in White Wine

Scallops in White Wine

1/2 lb. Scallops
1 C. White Wine
1 T. Fresh Basil, rolled into cigar shape, then sliced across thinly to make shreds
1 T. Fresh Oregano, chopped
2-3 Cloves Garlic, crushed (or run through garlic press)
1 tsp. Mrs. Dash (or other salt free) Lemon Pepper

Place all ingredients except scallops in a jar or other covered container. Shake very well. Place scallops in shallow dish or Ziploc bag and pour marinade over scallops. Allow to rest in refrigerator at least 3 hours. Thread portion of scallops onto a skewer and grill over medium until just done (do not overcook!).

Balsamic Glazed Tuna

Balsamic Glazed Tuna

Cooking spray
1-1/4 tsp. coarsely ground black pepper
1/4 tsp. salt
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1/4 C. fat-free, less-sodium chicken broth
1 T. balsamic vinegar
4 tsp. dark brown sugar
1 T. low-sodium soy sauce
1/2 tsp. cornstarch
1/4 C. diagonally sliced green onions

Place a grill pan coated with cooking spray over medium-high heat until hot. Sprinkle pepper and salt over fish. Place fish in grill pan; cook 3 minutes on each side until medium-rare or desired degree of doneness. Remove from heat. Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.

Yield: 4 servings
Serving size: 1 steak and 1 T. glaze

Calories: 266
Fat: 8.5g

Chinese Garlic Grilled Shrimp

Chinese Garlic Grilled Shrimp

3/4 lb large shrimp, peeled leaving tails on, and deveined
1 T. rice vinegar
2 tsp. peanut oil
3 garlic cloves, minced
1/4 tsp. hot chili paste
1 cup trimmed snow peas, steamed

Butterfly the shrimp by slicing them down the back almost but not quite in half lengthwise. To prepare the marinade, in a gallon sized ziplock bag, combine the vinegar, oil, garlic, and chili paste; add the shrimp. Seal the bag squeezing out the air. Turn to coat the shrimp and refrigerate the shrimp for 30 minutes. Drain the shrimp and discard the marinade. Spray a broiler or grill rack with nonstick spray. Preheat the broiler or grill. Thread the shrimp and snow peas onto skewers in an alternating pattern. Grill 5 inches from the heat turning occasionally, until the shrimp are barely opaque, 2-3 minutes. Serve.

Citrus Tuna

Citrus Tuna

1 C. fresh orange juice (about 3 oranges)
1/2 C. fresh lemon juice (about 3 lemons)
1/2 C. fresh lime juice (about 4 limes)
3 T. sugar
4 garlic cloves, minced
1 T. freshly ground black pepper
1 tsp. salt
1 tsp. fennel seeds, crushed
6 (6-oz.) tuna steaks (about 3/4 inch thick)
Cooking spray

Prepare grill. Combine first 5 ingredients in a medium saucepan. Bring to a boil; cook until reduced to 1/2 C. (about 20 minutes). Remove from heat; cool slightly. Combine pepper, salt, and fennel seeds; rub over both sides of fish. Place fish on grill rack coated with cooking spray; grill 3 minutes on each side. Turn fish; brush with half of orange juice glaze. Grill 1 minute. Turn fish; brush with remaining orange juice glaze. Grill 1 minute or until fish is medium-rare or until desired degree of doneness. Note: Store cooked tuna in refrigerator for up to 1 day.

Yield: 6 servings
Serving size: 1 tuna steak

Calories: 295
Fat: 8.2g

Spicy Cuban Tuna

Spicy Cuban Tuna

1/3 C. olive oil
2 tsp. cayenne pepper
1/3 C. lemon juice
3 large cloves garlic, minced
3 large shallots, minced
2 tsp. ground cumin
1 bunch cilantro, leaves only, finely chopped
6 (6 ounce) pieces of tuna fillet
Vegetable oil, for greasing the grill
Lemon wedges, for garnish

In a small mixing bowl, combine the olive oil, cayenne pepper, lemon juice, garlic, shallots, cumin, and about 3/4 of the cilantro (reserve the remaining cilantro for garnish). Place the tuna fillet in a large glass or ceramic dish. Rub your fingers over the fish to check for and remove any remaining bones, and pour the marinade over the tuna. Make sure the fish are evenly coated on both sides and marinate for 1 hour in the refrigerator, turning once. Brush a grill or broiler pan with vegetable oil and heat it to high heat. Grill the fillets for 4 to 5 minutes on each side, until done to your liking. Garnish with the remaining cilantro and the lemon wedges.

Curried Peanut Shrimp

Curried Peanut Shrimp

1/3 C. orange marmalade
1/4 C. orange juice
2 T. reduced-fat creamy peanut butter
1 T. Dijon mustard
1-1/2 tsp. curry powder
1 tsp. vegetable oil
1/2 tsp. salt
1/4 tsp. crushed red pepper
1/4 tsp. chile sauce with garlic
32 large shrimp, peeled and deveined (about 1 pound)
Cooking spray

Combine the first 9 ingredients in a blender, and process until smooth. Reserve 1/4 C. marinade. Place remaining marinade mixture in a large zip-top plastic bag, and add shrimp. Seal and shake to coat. Marinate in refrigerator 30 minutes. Prepare grill or broiler. Remove shrimp from bag, reserving marinade. Thread shrimp onto each of 4 (12-inch) skewers. Place kebabs on a grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until shrimp are done, basting frequently with remaining marinade. Spoon reserved 1/4 C. marinade over shrimp.

Yield: 4 servings
Serving size: 8 shrimp

Calories: 228
Fat: 6.2g

Grilled Orange & Bourbon Salmon

Grilled Orange & Bourbon Salmon

1/4 C. bourbon
1/4 C. fresh orange juice
1/4 C. low-sodium soy sauce
1/4 C. packed brown sugar
1/4 C. chopped green onions
3 T. chopped fresh chives
2 T. fresh lemon juice
2 garlic cloves, chopped
4 (6-oz.) salmon fillets (about 1 inch thick)
Cooking spray

Combine first 8 ingredients in a large zip-top plastic bag, and add salmon to bag. Seal and marinate in refrigerator 1-1/2 hours, turning bag occasionally. Prepare grill or broiler. Remove salmon from bag, reserving marinade. Place salmon on a grill rack or broiler pan coated with cooking spray. Cook 6 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

Yield: 4 servings

Calories: 365
Fat: 14.1g

Grilled Salmon with Sweet Red Pepper Sauce

Grilled Salmon with Sweet Red Pepper Sauce

2 Medium Red Bell Peppers
2 Cloves Garlic
2 tsp. Red Wine Vinegar
4 Salmon Fillets (4oz each)

Grill or broil the red peppers until the skin is charred and black on all sides. Place peppers in brown paper sack, set in bowl, and allow to cool for 10 minutes so skin can be easily removed. With oven at 400 degrees, wrap garlic in foil and roast until soft, about 5 minutes. Peel and set aside. When peppers are cool enough to handle, peel over bowl to catch liquid. Discard skin and seeds. In blender or food processor, puree peppers and their juice with garlic and vinegar; set aside. Grill steaks until done – opaque when tested with fork in center. Transfer salmon to platter and spoon sauce down center of each fillet.

Grilled Salmon with Sundried Tomatoes & Capers

Grilled Salmon with Sundried Tomatoes & Capers

1 T. olive oil
2 cloves garlic, minced
8 sun-dried tomatoes, rehydrated and chopped
1 T. capers
salt to taste
freshly ground black pepper
1/2 C. balsamic vinegar
4 salmon fillets, about 4 to 6 oz. each

Preheat the grill or broiler. Heat the olive oil in a small skillet over medium heat. Add the garlic and cook for 2 minutes. Add the tomatoes and capers, season with salt and pepper and cook for 2 more minutes. Add the balsamic and cook until it has reduced to a syrup, about 3 minutes, and set aside. Meanwhile, season the salmon fillets with salt and pepper. Grill or broil the fish on each side until it is cooked through, about 5 minutes per side. Place each fillet on a plate and spoon the tomato mixture over it.

Serving Size: 1 salmon fillet
Calories: 231

Grilled Tuna with Tropical Glaze

Grilled Tuna with Tropical Glaze

1 C. pineapple juice
1 C. cranberry juice cocktail
1 C. mango or apricot nectar
1 T. sugar
2 T. lime juice
1 T. grated peeled fresh ginger
1 tsp. chopped seeded habanero pepper
1/2 tsp. salt
1/2 tsp. grated lemon rind
1/2 tsp. grated orange rind
1 T. cornstarch
1 T. water
1 C. thinly sliced green onions
6 (6-ounce) tuna steaks (about 3/4 inch thick)
Cooking spray

Combine first 10 ingredients in a large saucepan. Bring to a boil, and cook until reduced to 1-1/2 C. (about 15 minutes); remove from heat. Combine cornstarch and water in a small bowl; stir well with a whisk. Add to pan. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in onions. Prepare grill. Place tuna on grill rack coated with cooking spray; grill 3 minutes on each side or until medium-rare or desired degree of doneness, basting frequently with glaze.

Yield: 6 servings

Calories: 328
Fat: 8g