Healthy Grilling Recipes

Healthy Grilled Main Dish Recipes

Grilled Pineapple-Teriyaki Chicken

1/3 cup dry sherry (see Note)
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar
1 20-ounce can pineapple rings, plus 1/3 cup juice from the can
4 large boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed (see Tip)
1 teaspoon cornstarch
1 tablespoon butter

1. Whisk sherry, soy sauce, brown sugar and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.
2. Meanwhile, preheat grill to medium-high.
3. Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.
4. Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.

NUTRITION INFORMATION:
Per serving:
360 calories;
11 g fat (4 g sat, 3 g mono);
83 mg cholesterol;
39 g carbohydrate;
22 g protein;
1 g fiber;
467 mg sodium;
238 mg potassium.
Nutrition bonus:
Vitamin C (30% daily value).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 fruit, 3 lean meat, 1/2 fat

Healthy Rubs and Marinades Recipes

Red Wine Marinade

2 cups red wine
1 small onion, diced
2 3-inch strips orange zest (see Tip)
2 sprigs fresh rosemary, coarsely chopped
2 tablespoons red currant jelly
1 teaspoon kosher salt
1 teaspoon freshly ground pepper

NUTRITION INFORMATION:
Per 2 teaspoons: 8 calories;
0 g fat (0 g sat, 0 g mono);
0 mg cholesterol;
1 g carbohydrate;
0 g protein;
0 g fiber;
16 mg sodium;
12 mg potassium.

Combine wine, onion, orange zest, rosemary, jelly, salt and pepper in a medium bowl. Pour the marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4 to 8 servings) of your chosen protein.

Healthy Grilled Side Dish Recipes

Grilled Pepper Salad

4 bell peppers (mixed colors), halved, seeded and stemmed
1/4 cup halved and pitted oil-cured black olives
1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
1/8 teaspoon salt

NUTRITION INFORMATION:
Per serving: 107 calories;
7 g fat (1 g sat, 3 g mono);
0 mg cholesterol;
10 g carbohydrate;
1 g protein;
2 g fiber;
330 mg sodium;
331 mg potassium.
Nutrition bonus: Vitamin C (200% daily value).

Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.

Healthy Grilled Dessert Recipes

Makes 6 servings, generous 1/3 cup rice & 1/2 cup pineapple each

1 1/2 cups water
1 cup black sticky rice (see Note)
1 14-ounce can "lite" coconut milk
1/2 teaspoon ground cardamom
3 tablespoons finely chopped palm sugar (see Note) or packed brown sugar
1/2 teaspoon salt
1 small ripe pineapple, peeled, cored and cut into 1/2-inch-thick slices

1. Combine water and rice in a medium saucepan. Bring to a boil, reduce heat to maintain a gentle simmer, cover and cook until the rice has absorbed all the water, about 20 minutes. The rice should be cooked yet still somewhat firm.
2. Bring the coconut milk to a boil in another medium saucepan. Reduce heat to medium-low, add cardamom, sugar and salt. Stir until the sugar and salt are dissolved. Set aside 3/4 cup of the seasoned coconut milk. Add the rice to the pan with the remaining seasoned coconut milk, return to a gentle simmer, cover and cook until the rice softens and absorbs almost all the liquid, about 15 minutes.
3. Meanwhile, preheat grill to high. Oil the grill rack (see Tip). Grill the pineapple slices until slightly charred and softened, 1 to 2 minutes per side. Transfer to a cutting board; let stand until cool enough to handle. Chop the pineapple.
4. Serve rice and pineapple with the reserved coconut milk drizzled on top. Serve hot or at room temperature.

NUTRITION INFORMATION:
Per serving: 231 calories;
6 g fat (3 g sat, 0 g mono);
0 mg cholesterol;
44 g carbohydrate;
5 g protein;
3 g fiber;
213 mg sodium;
118 mg potassium.
Nutrition bonus: Vitamin C (60% daily value).

Variation: White sticky rice can be substituted for the black sticky rice, but the cooking time in Step 1 will be 12 to 15 minutes and, in Step 2, 10 to 15 minutes. Check the rice while it's cooking to prevent scorching.