1 T. minced shallots
1 T. lemon juice
1/4 tsp. coarsely ground black pepper
1/8 tsp. dried tarragon
1/8 tsp. dried oregano
1 (6-oz.) tuna steak (about 3/4 inch thick)
Cooking spray
Combine first 6 ingredients in a small dish; cover and marinate in refrigerator 30 minutes. Prepare grill or broiler. Place fish on grill rack or broiler pan coated with cooking spray. Cook 2 minutes on each side or until fish is done.
1 lemon zest and juice
2 lime zest and juice
1 T. rice wine vinegar
2 T. shallots sliced into rings
1 T. sugar substitute
1/4 tsp. crushed red pepper
2 4oz. fresh Tuna Steaks
Using citrus zester, remove peels from citrus fruits, careful not to remove any white pith. Bring 1 C. water to boil and drop zested peels into water for 30 sec. Drain and rinse w/ cold water. Squeeze juice from lemon and lime; combine with vinegar, shallots, artificial sweetener, and crushed pepper. Brush marinade on Tuna, and grill until desired doneness, basting occasionally. Remove form grill top w/ remaining mixture and serve.
1/2 cup fresh orange juice (about 2 oranges)
2 T. minced green onion
1 T. minced peeled fresh ginger
1 T. minced fresh cilantro
2 T. rice vinegar
2 T. low-sodium soy sauce
1 T. vegetable oil
2 tsp. grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray
Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes. Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers. Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.
Yield: 8 servings
Serving size: 1 skewer
Calories: 104
Fat: 2.8g
1-1/2 cups chopped seeded tomato (about 1-1/2 pounds)
3/4 cup chopped fresh parsley
1/4 cup chopped pitted niccoise olives
1 T. white wine vinegar
1/4 tsp. dried tarragon
1/4 tsp. salt
2 garlic cloves, minced
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1-1/2 tsp. dried herbes de Provence
1/4 tsp. salt
Cooking spray
Chive sprigs (optional)
Combine first 7 ingredients in a medium bowl. Cover and chill 20 minutes. Prepare grill. Sprinkle fish with herbes de Provence and 1/4 tsp. salt. Place fish on a grill rack coated with cooking spray; cook 3 minutes on each side or until fish is medium-rare or desired degree of doneness. Serve fish with tomato mixture. Garnish with chives, if desired.
Yield: 4 servings
Calories: 278
Fat: 9.7g
Fiber: 1.6g
4 fresh tuna steaks, about 6 oz. each
For the marinade:
1/4 C. low-sodium soy sauce
1/4 C. fresh tangerine (or orange) juice
3 strips tangerine (or orange) zest
3 T. honey
1 1/2 T. sesame oil
3 cloves garlic, crushed with the side of a cleaver
3 slices (1/4″ thick) fresh ginger, crushed with the side of a cleaver
For garnish:
1 T. toasted sesame seeds (ideally a mixture of black and white sesame seeds
1/4 C. chopped scallion greens
Combine the ingredients for the marinade in a shallow mixing bowl and whisk together. Add the tuna steaks and marinate for 30 to 60 minutes, turning the steaks once or twice. Keep the bowl covered in the refrigerator. Preheat the grill to high. With a slotted spatula, carefully lift the tuna steaks out of the marinade. Strain the marinade into a small saucepan and boil to a thick, syrupy glaze. Lightly spray the fish steaks with non-stick cooking spray or sesame oil. Brush and oil the grill grate. Grill the fish until cooked to taste, about 4 to 6 minutes per side for medium. As each side is cooked, brush it with the glaze (the boiled marinade). Sprinkle the tuna with chopped scallion greens and sesame seeds and serve at once.
1 tuna steak Calories 292
4 fresh tuna steaks, 8 oz. each, 1-inch thick
1 lemon, zested
3 sprigs fresh rosemary, about 2 T. leaves stripped from stem
Handful flat leaf parsley
3 cloves garlic, crushed
Black pepper or grill seasoning
Rinse and pat tuna steaks dry. Place zest on top of cutting board. Pile rosemary and parsley leaves on top of zest. Pile garlic and some black pepper or grill seasoning on top of herbs. Finely chop the garlic, herbs, and spices. Spray each side of the tuna steaks with a little non-stick coating. Rub herb and garlic mixture into fish, coating pieces evenly on each side. Let stand 10 minutes. Grill tuna steaks 6 minutes on each side or 4 minutes on each side, if you prefer pink tuna at the center. Cook steaks over: high setting on indoor electric grill, medium high heat on outdoor gas grill or, 6 inches from hot, prepared charcoal. Great with a salad and stuffed Portobellos.
4 (6-ounce) red snapper or tilapia fillets
Cooking spray
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground red pepper
1/4 C. chopped fresh cilantro
1/4 C. chopped pitted green olives
1/4 C. bottled salsa
1 (16-ounce) can pinto beans, drained
1 (14.5-ounce) can diced tomatoes, drained
4 lime wedges (optional)
Prepare grill or broiler. Coat both sides of fish with cooking spray. Sprinkle fish with cumin, salt, and pepper. Place fish on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until fish flakes easily when tested with a fork. Combine cilantro and remaining ingredients except lime. Serve fish with the salsa mixture and lime wedges, if desired.
Yyield: 4 servings
Serving size: 1 fish fillet, 1/2 C. salsa, and 1 lime wedge)
Calories: 202
Fat: 3.2g
Fiber: 5.2g
2 lb. Chicken Breasts
2 tsp. Lemon Zest
2 tsp. Lime Zest
3/4 cup fresh Lemon Juice
3/4 cup fresh Lime Juice
1 1/2 T. Granulated Sugar
2 tsp. Garlic, minced
1/4 tsp. Cayenne Pepper
2 T. Olive Oil
In a small saucepan, whisk the lemon and lime zests and juices with the sugar, minced garlic, and cayenne pepper. Warm for about 5 minutes, until the sugar is dissolved. Whisk in the oil. Remove from the stove and let the marinade cool. Arrange the chicken breasts in a large dish in a single layer. Prick the meat in several places with a fork, and pour the marinade over the top. Let the chicken marinate, covered and chilled, for at least 3 hours, turning once. (You may opt to marinate the chicken overnight, if you prefer.) Using tongs, transfer the chicken to an oiled grill set about 5 inches away from hot coals on the grill. Baste the chicken with the marinade and turn the meat at least 3 times for the first 20 minutes, basting each time you turn. Turn the chicken over again and grill it for 10 to 20 minutes more, or until it is cooked through. Serve warm.
1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered
In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.
Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish
Calories: 270
Fat: 4.5g
Fiber: 8g
Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.
2 T. Ground allspice
2 T. Thyme
1 T. Black pepper
1 tsp. Ground ginger
1 tsp. Cayenne pepper
1 1/2 tsp. Nutmeg
1 1/2 tsp. Cinnamon
2 1/2 T. Granulated garlic
1 tsp. Splenda
1 T. Garlic cloves, minced
1 C. Yellow onion, diced fine
1/2 C. Scallion, diced fine
1 Each Scotch bonnet chili, minced fine
1 3/4 C. White vinegar
1/2 C. Lime juice, fresh
Chicken Breasts
Combine all ingredients except chicken in a covered container and mix thoroughly. Add chicken to marinade. Allow chicken to marinate in refrigerator overnight, reserving some of the marinade for basting. Grill slowly over a smoky hardwood fire. Baste chicken as it cooks with some of the marinade.
2 T. Orange marmalade
1 T. Lemon juice or lime juice
2 tsp. Soy sauce
1 Clove garlic, minced
1/4 tsp. Curry powder
4 Turkey breast tenderloin steaks (4 oz. each)
For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder. Brush some of the glaze over both sides of turkey steaks. Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.
Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes. Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.
1 garlic clove, chopped
1 large onion, chopped
Dash ground ginger
1/2 tsp. ground coriander
Fresh ground pepper to taste
1 T. lemon juice
1/4 C. vinegar
1 T. olive oil
2 T. water
1/4 tsp. raw sugar
1/8 tsp. cinnamon
1/2 T. low-sodium beef bouillon
6 boneless skinless Chicken Breasts
1 T. chopped fresh parsley
In your blender or food processor, combine all the ingredients except the chicken and parsley and blend to a smooth paste. Place the chicken in a shallow baking dish and pierce all over with a fork. Spread with the paste and refrigerate overnight. Preheat your oven to broil. When it’s ready, place the baking dish with the chicken on broiler rack and broil for 15 minutes on each side or until chicken is brown, basting occasionally with pan juices. (You can also grill the chicken over a medium fire 10-15 minutes per side, again basting with pan juices.) When brown, remove chicken from oven, garnish with parsley, and serve.
Yield: 6 servings
Serving Size: 4oz. Chicken Breast
Calories: 139
Fat: 2.9g
Fiber: 0g
1 jar (6 oz.) marinated artichoke hearts, drained and marinade reserved
1/2 C. bottled salsa
4 boneless, skinned chicken breast halves (5 oz. each), trimmed
Heat broiler or prepare grill with hot coals. Finely chop drained artichoke hearts in food processor or by hand. Transfer to small bowl. Add salsa and 1 T. of the reserved marinade. Season to taste with salt and pepper. lb. chicken breasts between sheets of plastic wrap to uniform thickness of about 1/2 inch. Brush lightly with some of remaining artichoke marinade. Broil or grill 4 inches from heat until browned and no longer pink in center, 2 to 3 minutes per side. Serve chicken topped with artichoke salsa.
Yield: 4 servings
Calories: 123
Fat: 5g
Fiber: 0g
Marinade:
1 T. dark sesame oil
1/3 C. rice wine OR: dry sherry
1/3 C. reduced-sodium soy sauce
3 T. apricot preserves
2 tsp. hot-pepper sauce
2 cloves garlic, chopped
1 T. minced fresh ginger
2 scallions, trimmed and minced
1 T. sesame seeds, toasted
1/2 tsp. Chinese five-spice powder (optional)
Chicken:
1 1/2 lb. boneless, skinless chicken breast halves, cut into 1-inch squares
1 sweet red pepper, cut into 1-inch squares
1 sweet yellow or green pepper, cut into 1-inch squares
Marinade: Whisk oil, rice wine, soy, preserves, hot sauce, garlic, ginger, scallions, 1/2 T. of the sesame seeds, and, if using, five-spice powder, in medium-size bowl. Chicken: Add chicken and peppers to marinade. Cover; refrigerate 2 hours or overnight. Prepare outdoor grill with hot coals, or heat gas grill to hot, or heat oven broiler. Thread chicken on 6 metal skewers, alternating with peppers. Grill kabobs, turning once, 8 to 12 minutes total, or until cooked through. Sprinkle top with remaining sesame seeds. Serve with fruited couscous, if desired.
Yield: 6 servings
Calories: 150
Fat: 4g
Fiber: 1g
6 Chicken Breast halves (with skin)
3 T. Rosemary-Garlic Rub
6 Sprigs Rosemary
6 Springs Thyme
Pepper
Non-stick Cooking Spray
Loosen skin gently from meat with fingers. Spread rub onto meat under skin. Place one rosemary and one thyme spring under skin. Gentry press in skin to secure. Cover and refrigerate 4 hours. Sprinkle chicken with pepper and grill over medium about 25 minutes, discard skin before serving.
Marinade:
3 T. reduced-sodium soy sauce
11/2 T. rice wine or dry sherry
1 tsp. rice vinegar
1 tsp. minced fresh gingerroot
1 garlic clove, pressed or minced
1 T. chinese chili paste
Pinch freshly grated white pepper
1 T. dark sesame oil
4 boned and skinless chicken breast halves, all visible fat removed (1 pound)
Combine all the marinade ingredients in a baking dish and mix well. Place the chicken breasts in the marinade and turn to coat evenly. Cover tightly and refrigerate for at least 2 hours or as long as overnight. Prepare the coals for grilling or preheat the broiler. Remove the chicken from the marinade and discard the marinade. Grill or broil the marinated chicken for about 3 to 4 minutes per side, or until cooked to the desired degree of doneness.
Yield: 4 servings
Serving Size: 1 Breast
Calories: 165
Fat: 5g
Fiber: 0g
1 can No Salt Tomato Sauce
3 caps liquid smoke
1/2 C. Balsamic Vinegar
Pepper, chili powder, garlic powder, or other seasonings to taste
Artificial Sweetener to taste
8 oz. Lean Beef Sirloin Tips, no visible fat
Simmer first five ingredients on stovetop until desired consistency. Trim meat of all visible fat. Coat tips in barbecue sauce. Grill or broil to desired doneness.
Yield: 2 servings
Serving Size: 4oz. Beef
Calories: 282
Fat: 9.4g
Fiber: 0g
4 bone-in, skinless chicken breast halves
1 T. vegetable oil
1 cup Teriyaki Barbecue Sauce
Lightly brush chicken with oil; place on grill rack. Cover and grill chicken 4 to 6 inches from medium coals about 8 minutes. Turn chicken; cover and grill about 7 minutes longer. Baste chicken with Teriyaki Barbecue Sauce. Grill chicken, turning and basting frequently, about 3 more minutes or until juice is no longer pink when centers of thickest pieces are cut, or to an internal temperature of 180 degrees.
2 large limes
1/3 cup plain low-fat yogurt
1 T. vegetable oil
2 tsp. minced, peeled gingerroot
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
1 garlic clove, crushed with garlic press
1 1/2 pounds turkey cutlets
Cilantro sprigs for garnish
From 1 lime, grate 1 tsp. peel and squeeze 1 T. juice. Cut the remaining lime into wedges; reserve wedges for squeezing juice over cooked cutlets. In large bowl, mix lime peel, lime juice, yogurt, vegetable oil, gingerroot, cumin, coriander, salt, and garlic until blended. Just before grilling, add turkey cutlets to bowl with yogurt mixture, stirring to coat cutlets. (Do not let cutlets marinate in yogurt mixture, their texture will become mealy.) Place turkey cutlets on grill over medium heat. Cook cutlets 5 to 7 minutes until they just lose their pink color throughout. Serve with lime wedges. Garnish with cilantro sprigs.
2 T. sun dried tomatoes (not oil packed), minced
2 tsp. Worcestershire sauce
1 tsp. parsley, minced
2 beef cube steaks
Prepare grill or broiler. Combine first 3 ingredients in a small bowl and set aside. Using a sharp knife, cut crisscrossing diagonal slashes into 1 side of each steak. Place steaks on grill or broiling pan, cut side down, and grill 3-4 minutes. Turn steaks and divide tomato mixture evenly on cut side of steaks. Season with salt and pepper to taste. Grill another 3-4 minutes for medium rare meat.
1 lb sirloin tips
2 T. Extra virgin olive oil
2 T. tamari
2 cloves garlic, minced
2 T. Lemon juice
1 T. Dijon mustard
Mix together marinade ingredients. In a non-reactive container just large enough to hold the meat, mix marinade and beef, coating beef well with marinade. Allow to marinate 6–8 hours, or overnight, in refrigerator. Bring to room temperature before cooking. Prepare fire or grill, or turn on broiler. When fire is medium hot, remove sirloin tips from marinade. Grill the first side for 30 seconds, turn, grill second side for 30 seconds and return to first side. Cook 5 minutes or until done. Remove from grill, allow to rest 5–10 minutes before slicing. If using in sandwiches, serve with horseradish sauce or hot and sweet mustards. If grilling as kebabs, grill with tomatoes, mushrooms and green pepper sections, water chestnuts, snow peas and red pepper sections.
1 1/2 lb. Flank Steak
3/4 C. Cooked Mashed Yam
2 T. Dried Minced Onion
3 T. Parmesan Cheese
2 T. Chopped Chives
1/2 tsp. Lemon Pepper
1/2 C. Sliced Mushrooms, lightly steamed
Pound steak to flatten slightly. In medium bowl combine potatoes, onion, cheese, chives, and seasonings. Spread over steak and top with mushrooms. Roll steak as tight as possible. Secure with toothpicks. Slice into rounds about 1” thick. Preheat BBQ or broiler and sear steaks about 2 minutes on each side. Continue cooking until done as desired.
Note: The trick to this one is to really roll the meat up tight! If it is loose at all, when you lay the wheels on the grill, the stuffing falls out. It still tastes great, but your filling will end up all over the bottom of the BBQ. Trust me on this one 😉 I also find that it is easiest to use large tongs when cooking these instead of a spatula.
1 tsp. Salt-Free Lemon Pepper
1/2 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/4 tsp. Thyme
1 Red Bell Pepper, sliced
1 Zucchini, sliced
1 Carrot, peeled and sliced
4 4oz. Chicken Breast halves
1/2 C. Dry White Wine
Combine first 4 ingredients in a bowl and stir well. Combine bell pepper, zucchini and carrots in a mixing bowl and add 1 1/2 tsp. of the seasoning and toss gently to coat. Cut 4 12×18” squares of foil. Place one chicken breast half on each foil square and sprinkle the four breasts evenly with remaining seasonings. Spoon a quarter of the vegetables over each chicken piece. Drizzle 2 T. wine over each chicken mound, then fold up packets to make an airtight seal. Grill over medium coals about 15 minutes, or until packets are puffed up and chicken is done.
2 oranges, peeled and sectioned
2 T. finely chopped red onion
2 T. chopped scallions
1 tsp. chopped fresh cilantro
2 T. freshly grated ginger
2 T. fresh lime juice
1 tsp. rice vinegar
1/4 C. light brown sugar
2 T. olive oil
1/3 C. tamari
4 boneless, skinless chicken breasts
To make the orange salad, combine the oranges, red onion, scallions and cilantro in a mixing bowl and toss to combine. (This can be made in advance and stored in the refrigerator until ready to serve.) In a small bowl, whisk the ginger, lime juice, rice vinegar, brown sugar, olive oil and tamari together. Place the chicken breasts in a resealable bag or shallow container. Pour the ginger-lime mixture over the chicken and toss to coat evenly. Marinate the chicken in the refrigerator for at least 30 minutes or overnight. Preheat the grill or broiler to medium-high. Cook the chicken, turning once, for about 6 minutes on each side or until the chicken is cooked through. Serve the chicken with a large dollop of orange salad.
Yield: 4 servings
Serving Size 1 chicken breast with orange salad
Calories: 343
Fat: 6g
Fiber: 2g
Steak
1/4 C. packed dark brown sugar
1/4 C. minced green onions
1/4 C. bourbon
1/4 C. low-sodium soy sauce
1/4 C. Dijon mustard
1/2 tsp. freshly ground black pepper
1/4 tsp. Worcestershire sauce
1 (2-pound) flank steak, trimmed
Cooking spray
1/2 tsp. cornstarch
Garlic Chive Mashed Potatoes
3 lb. small red potatoes
6 garlic cloves, peeled
1/2 C. reduced-fat sour cream
1/3 C. 2% reduced-fat milk
2 1/2 T. butter
1 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. chopped fresh chives
Garnish:
8 fresh chives, cut into 1-inch pieces
To prepare steak, combine first 7 ingredients in a large zip-top plastic bag; add steak. Seal and marinate in refrigerator 8 hours or overnight, turning bag occasionally. Remove steak from bag, reserving marinade. Prepare grill. Place steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut diagonally across grain into thin slices. Combine reserved marinade and cornstarch in a saucepan. Bring to a boil; cook 1 minute, stirring constantly. To prepare potatoes, place potatoes and garlic in a large Dutch oven; cover with water. Bring to a boil. Reduce heat; simmer 30 minutes or until tender. Drain. Return potatoes and garlic to pan, and place over medium heat. Add sour cream, milk, butter, salt, and 1/4 tsp. pepper. Mash potato mixture to desired consistency with a potato masher. Stir in chopped chives. Mound 3/4 C. potatoes on each of 8 plates; arrange 3 oz. steak around each serving of potatoes. Drizzle 1 T. sauce on each plate; sprinkle with chive pieces, if desired. 8 servings CALORIES 456 (30% from fat); FAT 15.4g (sat 7.4g, mono 4.9g, poly 0.8g); PROTEIN 29.1g; CARB 45.9g; FIBER 3.7g; CHOL 77mg; IRON 4.8mg; SODIUM 887mg; CALC 84mg
2 lb. sirloin tip roast
1/2 C. chopped peeled fresh lemongrass
1/3 C. chopped shallots
3 T. fish sauce
1 1/2 T. sugar
1 tsp. dark sesame oil
1 tsp. peanut oil
1/4 tsp. salt
6 garlic cloves, crushed
2 serrano chiles, seeded and chopped
Cooking spray
Cover roast with plastic wrap; freeze 30 minutes. Remove beef from freezer, and cut beef horizontally into 1/8-inch-thick slices. Combine lemongrass and remaining ingredients except cooking spray in a food processor; process until smooth (about 1 minute). Combine beef and lemongrass mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 2 to 4 hours. Prepare grill. Remove beef from bag; discard marinade. Place beef on grill rack coated with cooking spray; grill 1 minute on each side or until desired degree of doneness. Note: Store cooked beef in refrigerator for up to 2 days.
Yield: 8 servings
Calories: 158
Fat: 5.1g
Fiber: 0g
1/3 C. orange juice
1 T. balsamic or red wine vinegar
1 T. onion, finely chopped
3/4 tsp. dried rosemary, crushed
1 lb. Lean steak, suitable for grilling, cut 1 inch thick
Combine first 4 ingredients in a bowl. Place beefsteaks in a plastic bag and add marinade, turning to coat. Close bag securely and marinate in refrigerator 30 minutes or up to 6 hours, turning occasionally. Remove steak from marinade and place on grid over medium coals. Grill 17-22 minutes for rare to medium, turning once. Season with pepper to taste; carve into thin slices.
For the salsa:
2 C. fresh corn kernels, cut from the cob (about 2 ears)
1/2 C. diced red bell pepper
1/4 C. diced scallions
1 T. chopped fresh oregano or cilantro leaves
1/4 C. fresh lime juice
pinch sugar to taste
salt to taste
freshly ground black pepper
For the steaks:
4 top sirloin steaks, about 4 to 6 oz. each
1 tsp. coarse salt
1 tsp. freshly ground black pepper
1/2 tsp. chili powder or to taste
Cut the corn from the cob and place in a small pot of boiling water. Cook the corn until it is just tender. (Very fresh corn will cook in about 1 minute, while older corn will take a few more minutes.) Drain and place the corn in a mixing bowl. Add the red pepper, scallions, oregano, lime juice and sugar. Season to taste with salt and pepper.(This can be made in advance and stored in the refrigerator for up to 2 days. The salsa should be served at room temperature.) Preheat the grill to high. Combine the salt, black pepper and chili powder in a small bowl and season the steaks. Cook the steaks on the hot grill to your desired doneness, about 5 minutes per side for medium. Serve the steaks topped with the fresh salsa.
Yield: 4 servings
Serving Size: 1 steak with salsa
Calories: 261
Fat: 7g
Fiber: 3g
2 T. paprika
1 T. garlic powder
2 tsp. coarsely ground pepper
1 tsp. dill weed
3 T. Worcestershire sauce
2 T. red wine vinegar
4 3-oz. boneless pork tenderloins
Mix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. Refrigerate for 20 minutes. Spray rack with non stick cooking spray. Grill or broil for approximately 5 minutes on each side, or until pork is done.
6 1-1/2 inch-thick boneless pork center loin chops, trimmed of any fat
1 T. chili powder
1 T. ground cumin
1 T. ground black pepper
Mix together seasonings and spread evenly on both surfaces of chops. Place chops on a kettle-style grill directly over medium-hot coals, lower grill hood and grill for 7-8 minutes; turn chops and grill for 7 minutes more. Serve with Firecracker Salsa on the side.
Firecracker Salsa
In a small bowl, stir together 1 20-oz can drained pineapple tidbits, 1 medium diced cucumber, 1 T. fresh lime juice, 1 package Brown Sugar Twin and 1 jalapeño chile, seeded and minced. Cover and refrigerate 4-24 hours to let flavors blend.
1 1/2 T. Chili Powder
1 tsp. Ground Coriander
3/4 tsp. Garlic Powder
1 tsp. Ground Cumin
1/2 tsp. Dried Oregano
1/4 tsp. Chili Pepper Flakes
2 Pork Steaks, thin cut, trimmed of fat
Pre-heat grill or broiler. Combine all seasonings and use as a dry rub to coat pork on both sides. Allow to rest for 10 minutes for the flavors to absorb into the pork. Grill or broil 4-6 minutes on each side, or until cooked through.
4 chicken breasts, boneless, skinless
1/4 C olive oil
2 limes, juice only
1/4 tsp. oregano
1/2 tsp. black pepper
1/4 C water
10–12 tomatillos, husks removed, cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeño peppers
2 T. cilantro, chopped
1/4 tsp. salt
1/4 C lowfat sour cream
Combine oil, juice from one lime, oregano, and black pepper in shallow, glass baking dish. Stir. Place chicken breasts in baking dish and turn to coat each side. Cover dish and refrigerate overnight. Turn chicken periodically to marinate it on both sides. Put water, tomatillos, and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender. In blender, place cooked onion, tomatillos, and any remaining water. Add garlic, jalapeño peppers, cilantro, salt, and juice of second lime. Blend until all ingredients are smooth. Place sauce in bowl and refrigerate. Place chicken breasts on hot grill and cook until done. Place chicken on serving platter. Spoon T. of lowfat sour cream over each chicken breast. Pour sauce over sour cream.
Yield: 4 servings
Serving size: 1 breast
Calories: 210
Total fat: 5g
Total fiber: 3g
1 T. chili powder
1/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. dry oregano, crushed
1 clove garlic, minced
1 1/2 pounds lean pork tenderloins
1 large sweet onion
olive oil cooking spray
Combine chili powder, cumin, salt, oregano and garlic in small mixing bowl. sprinkle spice mixture over meat, pressing into surface. Arrange coals for indirect cooking. Place meat on grill, cover and grill for 30 to 45 minutes until thermometer registers 160 degrees. Spray onion slices with olive oil cooking spray and place on the grill rack over coals last 10 to 15 minutes of grilling time. Slice pork and serve pork and grilled onions with a Corn and Black Bean Salsa/relish.
1/4 C. low-sodium soy sauce
1/4 C. hoisin sauce
1/4 C. honey
1 tsp. crushed red pepper
2 garlic cloves, minced
8 (4-oz.) boneless center-cut loin pork chops (about 3/4 inch thick)
Cooking spray
Combine first 5 ingredients in a large zip-top plastic bag; add pork chops. Seal and marinate in refrigerator 8 hours or overnight. Prepare grill. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Note: Store cooked pork in refrigerator for up to 2 days.
Yield: 8 servings
Serving size: 1 pork chop
Calories: 188
Fat: 6.2g
Fiber: 0g
Raspberry-Herb Marinade:
1/2 cup raspberry vinegar
2 cloves garlic
1 T. Dijon mustard
1 T. honey
1 tsp. each fresh marjoram, and fresh sage and thyme
1/2 tsp. coarsely ground pepper
1 pound pork tenderloin, or pork loin chops
1 T. olive oil
Mesculun (field) greens
Mix all marinade ingredients. Reserve 1-2 T. for salad. Marinate pork in 1/2 cup marinade in the refrigerator at least 2 hours. Grill until pink, basting often. Mix reserved marinade with olive oil, toss with salad greens. Serve pork with salad.
1-1/2 lb. beef tenderloin, cut into 4 fillets about 1 1/4 inches thick
2 tsp. snipped fresh sage or 1/2 tsp. dried sage, crushed
1/4 to 1 tsp. coarsely ground white or blackpepper
1/4 tsp. salt
2 tsp. cooking oil
1 C. coarsely chopped tomatoes
2 T. chili seasoning mix
2 cloves garlic, minced
1/2 C. drained canned red beans, rinsed
1/4 to 1/2 C. grated fresh horseradish root
Sage leaves (optional)
Rub both sides of fillets with sage, pepper, and salt; set aside. In a heavy skillet heat oil over medium-high heat. Add tomatoes, chili seasoning, and garlic to skillet; cook for 1 to 2 minutes or until tomatoes just start to soften. Reduce heat to medium-low. Add beans and horseradish. Cook and stir for 2 minutes more. Loosely cover chili; keep warm. Grill fillets on the rack of an uncovered grill directly over medium coals for 18 to 20 minutes for medium doneness or to desired doneness. (Or, in a heavy skillet cook fillets in 4 tsp. hot oil over medium heat for 14 to 16 minutes, turning once.) To serve, place one fillet on each plate; spoon warm chili sauce over fillet and garnish with sage leaves. Serve with steamed vegetables, if desired.
Yield: 4 servings
Calories: 347
Fat: 14g
Fiber: 1g
1 (8 ounce) can unsweetened sliced pineapple
1 1/2 tsp. cornstarch
1/4 tsp. ground ginger
2 T. honey
2 T. reduced-sodium soy sauce
1 T. lemon juice
4 (6 ounce) fillets orange roughy or haddock
Drain pineapple, reserving juice; set pineapple aside. In a small saucepan, combine the cornstarch and ginger; stir in pineapple juice until blended. Add the honey and soy sauce. bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in lemon juice. Pour half into a small bowl for serving. Coat grill rack with nonstick cooking spray before starting the grill. Grill fillets, uncovered, over medium heat for 4-5 minutes. Spoon some of the glaze over fillets. Cook 4-5 minutes. Spoon some of the glaze over fillets. Cook 4-5 minutes longer or until fish flakes easily with a fork. Meanwhile, grill pineapple slices for 4-6 minutes or until heated through, basting frequently with glaze and turning once. Serve fish with pineapple and reserved glaze.
1 quart buttermilk
1/2 C. chopped shallots
2 T. chopped garlic
2 T. kosher salt
2 T. sugar
1 T. ground cumin
1 tsp. pepper
6 chicken thighs (about 2 1/2 lb. total)
6 chicken drumsticks (about 1 3/4 lb. total)
In a large bowl, mix buttermilk, shallots, garlic, salt, sugar, cumin, and pepper. Rinse chicken thighs and drumsticks and pat dry. Trim off excess fat. Submerge chicken pieces in buttermilk brine. Cover and chill for at least 4 hours, or up to 1 day . Lift chicken from brine; discard brine. Wipe excess from chicken with paper towels. Lay chicken pieces on a barbecue grill over medium coals or medium heat on a gas grill (you can hold your hand at grill level only 4 to 5 seconds); close lid on gas grill. Cook, turning frequently, until browned on both sides and no longer pink at the bone (cut to test), 20 to 30 minutes. Serve hot or cold.
1 lemon, finely zested
2 lemons, juiced
1/2 C. dry white wine
1 shallot, thinly sliced
Splash heavy cream
1 stick unsalted butter, at room temperature, cut into cubes
Salt and freshly ground black pepper
3 T. olive oil
4 (8-ounce) tilapia fillets
1/2 pound orzo, cooked al dente
1/4 C. chopped fresh flat-leaf parsley leaves
1/4 C. drained capers
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Combine the lemon zest, juice, wine and shallot in a small saucepan over high heat and cook until reduced by half. Remove from the heat and let cool. Whisk together the butter and wine mixture in a small bowl and season with salt and pepper. Cover and refrigerate for 30 minutes. The butter can be made 1 day in advance and refrigerated. Bring to room temperature before serving. Heat the grill to high. Brush the fish on both sides with the oil and season with salt and pepper. Grill the fish for 3 to 4 minutes per side or until lightly golden brown and slightly charred. Toss the orzo with a few T. of the butter and 2 T. of the parsley and season with salt and pepper. Transfer the orzo to a platter. Remove from the grill and immediately place the fillets on the orzo and top each fillet with some of the butter and capers. Garnish with the remaining parsley.
1/2 C. mango chutney
2 tsp. sherry or apple juice
2 tsp. Dijon mustard
1 tsp. curry powder
6 bone-in chicken breast halves (8 oz. each), skin removed
Coat grill rack with cooking spray before starting the grill for indirect heat. In a small bowl, combine the chutney, sherry or apple juice, mustard and curry powder. Grill chicken meaty side down over indirect medium heat for 15 minutes. Turn; grill 15-20 minutes longer or until a meat thermometer reads 170°, basting occasionally with chutney mixture.
Yield:
Calories:
Fat:
Fiber: