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Veggie Roll-Up Appetizers

Ingredients:

      • 2 zucchini
      • 2 yellow squash
      • Extra virgin olive oil cooking spray
      • Salt and pepper to taste
      • 4 oz garlic herb goat cheese

Directions:

      1. Using a veggie peeler or a mandolin.
      2. Cut the squash in very thin, long strips.
      3. Spray both sides with cooking spray and season with salt and pepper.
      4. Grill 3-5 minutes on both sides and remove to tray.
      5. Place 1/2 tsp. goat cheese at one end of the grilled squash.
      6. Roll up and secure with a toothpick if needed.

Nutrition:
20 calories, 1 g fat, per roll

Grilled Vegetables

Ingredients:

      • 3 red bell peppers (seeded and halved)
      • 3 yellow squash (1 lb.) (1/2 inch slices)
      • 3 zucchini (12 oz.) (1/2 inch slices)
      • 12 mushrooms
      • 1 bunch asparagus (trimmed)
      • Fresh broccoli spears
      • 12 green onions or wedges of 1015 onion
      • 1/4 extra virgin olive oil
      • Salt and pepper
      • 3 tbsp. balsamic vinegar
      • 2 cloves of garlic (minced)
      • 1 tsp. chopped fresh parsley
      • 1 tsp. chopped fresh basil
      • ½ tsp. finely chopped fresh rosemary

Directions:

      1. Prepare grill to medium-high heat.
      2. Brush vegetables with oil to coat lightly and sprinkle with salt and pepper.
      3. Working in batches grill the veggies until tender and lightly charred.
      4. Arrange vegetables on a platter.
      5. Whisk the remaining oil, balsamic vinegar, garlic and herbs to blend.
      6. Drizzle over veggies.
      7. Serve warm or room temperature.

Grilled Mexican Corn

Ingredients:

      • 2 tbsp. Light Mayo
      • 2 tbsp. Nonfat Plain Yogurt
      • ½ tsp. Chili Powder
      • 4 ears of corn, husked
      • 4 tbsp. shredded cojita or parmesan cheese
      • 1 lime – quartered

Directions:

      1. Preheat grill to medium-high.
      2. Combine the mayo, yogurt and chili powder in small bowl.
      3. Grill corn, turning occasionally, until marked and tender (8-12 minutes total).
      4. Spread each ear with 1 tbsp. of mayo/yogurt mixture and sprinkle with 1 tbsp. cheese and serve with lime wedges.

Nutrition:
98 calories, 3 g fat, 16 g carbs
Makes 4 servings

Shrimp and Plum Kebabs

Ingredients:

      • 3 tbsp. canola or toasted sesame oil
      • 2 tbsp. chopped fresh cilantro
      • 1 tsp. lime zest
      • 3 tbsp. lime juice
      • ½ tsp. salt
      • 12 raw shrimp (8-12/lb) peeled and deveined
      • 3 jalapeno peppers, seeded, deveined and quartered
      • 2 plums, pitted and cut into sixths

Directions:

      1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl.
      2. Set aside 3 tbsp. of the mixture to use as a dressing.
      3. Add shrimp, jalapenos and plums to the marinade; toss to coat.
      4. Preheat grill to medium-high.
      5. Make 4 kebabs alternating shrimp, jalapenos and plums.
      6. Grill the kebabs until the shrimp are cooked through, turning once (about 8 minutes total).
      7. Drizzle with reserved marinade.

Nutrition:
194 calories, 8 g fat, 5 g carb, 24 g protein per kebab
Makes 4 servings

Tilapia and Summer Vegetable Packets

Ingredients:

      • 1 cup quartered cherry tomatoes
      • 1 cup diced summer squash
      • 1 cup thinly sliced red onion
      • 12 green beans, trimmed and cut into 1 inch pieces
      • ¼ cup pitted and coarsely chopped black onions
      • 2 tbsp. lemon juice
      • 1 tbsp. extra virgin olive oil
      • 1 tsp. capers, rinsed
      • ½ tsp. salt
      • ½ tsp. ground black pepper
      • 1 lb. tilapia or halibut fillets, cut into 4 equal portions

Directions:

      1. Preheat grill to medium.
      2. Combine remaining ingredients except the fish in a large bowl.
      3. Lay out a sheet of heavy duty foil and spray with cooking spray.
      4. Place down a portion of fish and season with some salt and pepper then top with about ¾ cup of the veggies.
      5. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food.
      6. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all seams are tightly sealed.
      7. Grill foil packets until the fish is cooked through and the vegetables are just tender (about 5 minutes).
      8. To serve, carefully open both ends of the packet and allow the steam to escape, slide contents on to a dish.

Nutrition:
181 calories, 7 g fat, 8 g carb, 24 g protein
Makes 4 servings

Grilled Veggie Sandwich

Ingredients:

      • ¼ cup light mayo
      • 3 cloves garlic, minced
      • 1 tbsp. lemon juice
      • 1/8 cup extra virgin olive oil
      • 1 cup sliced red bell pepper
      • 1 small zucchini, sliced
      • 1 red onion, sliced
      • 1 small yellow squash, sliced
      • 2 (4×6 inch) focaccia bread, split horizontally
      • ½ cup crumbled feta cheese

Directions:

      1. In a bowl, mix the mayo, garlic and lemon juice. Set aside in the refrigerator.
      2. Preheat the grill to high heat.
      3. Brush the vegetables with olive oil on each side.
      4. Grill veggies about 3 minutes per side.
      5. Remove from grill and set aside.
      6. Spread some of the mayo mixture on the cut sides of the bread and sprinkle with the feta cheese.
      7. Place on grill, cheese side up and cover with lid for 2-3 minutes.
      8. This will warm the bread and slightly melt the cheese. (Watch carefully so the bottoms won’t burn.)
      9. Remove from the grill and layer with the vegetables. Enjoy as open faced sandwiches.

Nutrition:
385 calories, 20 g fat, 36 g carb, 9 g protein

Grilled Peaches with Gingersnaps

Ingredients:

      • 1 firm peach, halved and pitted
      • 1 tsp. canola oil
      • 2 tbsp. brown sugar
      • 4 scoops of vanilla frozen yogurt
      • 2 gingersnap cookies, crumbled

Directions:

      1. Preheat grill for high heat and lightly oil grate.
      2. Brush peach halves with oil and place on preheated grill.
      3. Grill until tender and peach is warmed through, about 10 minutes.
      4. Place the hot peach on a plate skin side down.
      5. Sprinkle with brown sugar, allowing the sugar to melt.
      6. Serve with 2 scoops of frozen yogurt and crumbled gingersnap cookies.

Nutrition:
155 calories, 3.5 g fat, 29 g carbs, 3 g protein
Makes 2 servings

All-American Barbecue Chicken

Ingredients:

      • 3 1/2 – 4 1/2chicken drumsticks
      • 1/2 cup lemon juice
      • 1/4 cup vegetable oil
      • 4 cloves garlic, minced
      • 1 1/2salt
      • 1 freshly ground black pepper
      • 1 cup water
      • 1/3 cup coarsely chopped onion (1 small)
      • 3 butter
      • 2 packed brown sugar
      • 1 yellow mustard
      • 1 cider vinegar
      • 1/8freshly ground black pepper
      • 1 cup ketchup
      • 3 Worcestershire sauce
      • 2 lemon juice
      • 1/8cayenne pepper (optional)

BBQ Sauce: (Day before barbecue)

      1. Combine the water, onion, butter, brown sugar, mustard, vinegar, and 1/8 tsp. black pepper.
      2. Bring to a boil then reduce heat.
      3. Simmer, uncovered, for 20 minutes.
      4. Stir in ketchup, Worcestershire sauce, 2 tsp. lemon juice, and, if desired, cayenne pepper.
      5. Return to boiling; reduce heat.
      6. Simmer, uncovered, for 50 to 60 minutes or until desired consistency.
      7. Transfer to a storage container; cover and chill overnight.

Directions: (Day before barbecue)

      1. Skin chicken.
      2. Combine 1/2 cup lemon juice, oil, garlic, salt, and 1 tsp. black pepper.
      3. Divide chicken between two resealable plastic bags set in shallow dishes.
      4. Pour marinade over chicken.
      5. Seal bags and turn to coat chicken.
      6. Marinate in the refrigerator overnight, turning bags occasionally.

Directions: (Day of the Barbecue)

      1. Drain chicken, discarding marinade.
      2. Prepare charcoal grill and arrange medium-hot coals around a drip pan.
      3. Test for medium heat above pan and place chicken on grill rack over drip pan.
      4. Cover and grill for 50 to 60 minutes or until chicken is tender and no longer pink (180 degrees F).
      5. Add barbecue sauce, return to grill.
      6. Brush chicken frequently with barbecue sauce during the last 10 minutes of grilling.
      7. Serve chicken with the remaining barbecue sauce.

Nutrition:
182 calories, 10 g fat, 8g carbohydrate, 15 g protein
Makes 14 servings

Grilled Steak with Fresh Corn Salad

Ingredients:

      • 1 tsp. minced garlic
      • 3 tsp. extra-virgin olive oil, divided
      • 1/2 tsp. salt, divided
      • 2 boneless strip (top loin) steaks, trimmed (about 1 1/4 pounds)
      • 5 large ears corn, husked
      • 2 medium tomatoes, chopped
      • 1 small orange or red bell pepper, diced
      • 2 tsp. chopped fresh basil
      • 2 tsp. red-wine vinegar

Directions:

      1. Preheat grill to high.
      2. Combine garlic, 1 tsp. oil and 1/4 tsp. salt in a small bowl.
      3. Rub the mixture on both sides of steaks.
      4. Place the steaks and corn on the grill.
      5. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking. (The steaks will continue to cook while resting.)
      6. Grill the corn, turning to cook all sides, until some of the kernels are slightly charred, 8 minutes total.
      7. Let stand until cool enough to handle, about 5 minutes.
      8. Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl.
      9. Stir in basil, vinegar, the remaining 2 tsp. oil and 1/4 tsp. salt.
      10. Slice the steaks and serve with the corn salad.

Nutrition:
383 Calories; 11 g Fat; 3 g Sat; 6 g Mono; 52 mg Cholesterol; 39 g Carbohydrates; 35 g Protein; 6 g Fiber
Makes 4 servings

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