Source: Wikipedia.org
In last week’s post, we discussed how steaming is a healthy and easy cooking technique. I hope you had a chance to try out those yummy steaming recipes, especially that edamame and summer bean salad.
In this week’s post, we will be discussing how grilling is also a quick and healthy cooking technique. I’ll even throw in some excellent grilling recipes to help get you started!
It is the perfect season to grill and I am sure many of you have already been grilling for a few months now. So why do we all grill anyway? First, we associate it with the tastes of summer. Second, if you are grilling outside, it is a great excuse to not turn on the oven during those dog days of summer. Third, it is a fast way to cook and get a meal on the table quickly. But did you all know that grilling your food, not only adds that flavor we all love, but allows any fat from the food to drip away? It’s true! So we can add grilling to our on-going list of healthy cooking techniques that you should try out.
Remember, grilling your food can be done all year round and does not have to be reserved just for summer. There are many indoor grills or grill pans on the market, so that you are able to grill right in your very own kitchen.
Below are some delicious grilling recipes that you should try! Not only can these recipes be put together quickly, but they are tasty and healthy at the same time!
Marinated Portobello Mushrooms with Provolone
Ingredients:
2 portobello mushrooms, stemmed and wiped clean
1/2 cup balsamic vinegar
1 tablespoon brown sugar
1/4 teaspoon dried rosemary
1 teaspoon minced garlic
2 slices (1 ounce each) provolone cheese
Directions:
Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless (gill) side up.
In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
Broil (grill) the mushrooms, turning once, until they’re tender, about 4 minutes on each side. Place a cheese slice on each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately. Serves 2.
Source: www.Mayoclinic.com
Mediterranean-Style Grilled Salmon
Ingredients:
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 tablespoon minced garlic
2 tablespoons lemon juice
4 salmon fillets, each 5 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
Directions:
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler.
In a small bowl, combine the basil, parsley, minced garlic and lemon juice.
Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture.
Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on a small section of household aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of knife and an instant-read thermometer inserted into the thickest part reads 145 F (about 4 minutes longer).
Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices. Serves 4.
Source: www.Mayoclinic.com
Grilled Fruits with Balsamic Syrup
Ingredients:
1 small pineapple, peeled, cored and cut into wedges
2 large mangoes, cored and cut in half
2 large peaches, cored and cut in half
Nonstick, butter-flavored cooking spray
2 tablespoons brown sugar
1/2 cup balsamic vinegar
Mint or basil leaves, for garnish
Directions:
In a large bowl, combine the pineapple, mangoes and peaches. Spray generously with cooking spray. Toss and spray again to ensure the fruit is well-coated. Sprinkle with brown sugar. Toss to coat evenly. Set aside.
In a small saucepan, heat the balsamic vinegar over low heat. Simmer until the liquid is reduced in half, stirring occasionally. Remove from the heat.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Place the fruit on the grill racks or broiler pan. Grill or broil over medium heat until the sugar caramelizes, about 3 to 5 minutes.
Remove the fruit from the grill and arrange onto individual serving plates. Drizzle with balsamic syrup and garnish with mint or basil. Serve immediately. Serves 6.
Source: www.Mayoclinic.com
Pasta with Marinara Sauce and Grilled Vegetables
Ingredients:
2 tablespoons extra-virgin olive oil
10 large fresh tomatoes, peeled and diced
1 teaspoon salt
1/2 teaspoon minced garlic
2 tablespoons chopped onion
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
1 teaspoon sugar
1/2 teaspoon dried oregano
1/8 teaspoon freshly ground black pepper
2 red peppers, sliced into chunks
1 yellow summer squash, sliced lengthwise
1 zucchini, sliced lengthwise
1 sweet onion, sliced into 1/4-inch-wide rounds
8 ounces whole-wheat spaghetti
Directions:
To make the marinara sauce, in a heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add tomatoes, salt, garlic, chopped onions, basil, sugar, oregano and black pepper. Simmer uncovered until the sauce thickens, about 30 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Brush the red peppers, squash, zucchini and sweet onion with the remaining olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. Transfer the vegetables to a bowl and set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.
Divide the pasta evenly among individual plates. Top with the marinara sauce and grilled vegetables. Serve immediately. Serves 4.
Source: www.Mayoclinic.com
