shrimp and watermelon salad with cucumber-lime vinaigrette
island halibut with papaya and strawberry salsa
chicken with red raspberry glaze
smoky chicken and vegetable lasagna
teriyaki chicken and vegetable kebabs
flank steak with chimichurri sauce
pork medallions with mango mojo
mushroom-zucchini nachos with smoky crema
Grilling is an easy way to cook quick, healthy meals. Grilled foods cook fast so they retain their moisture and excess unhealthy fats drip away into the grill. The intense, direct heat provides a crisp, browned crust and a moist, tender interior, and the quick cooking lets you get dinner on the table in short order. You can use the surface of the grill to cook both your entrée and side dishes—and even your dessert.
Although lean meats and poultry are popular grilling choices, you can also use this healthy cooking technique to incorporate a variety of food groups into your meals, including seafood, vegetables, and fruit such as Island Halibut with Papaya and Strawberry Salsa or Honey-Balsamic Brussels Sprouts with Goat Cheese. Grilling brings out such unique, natural sweet flavors that it’s a perfect opportunity to try foods you may not have eaten before or may have avoided because you don’t want their aromas to fill your house.
Marinades, rubs, and sauces are good flavor enhancers for grilled foods. Just be sure to look for those that are low in sodium, saturated and trans fats, and added sugar. Rubs impart a stronger flavor than marinades but can burn when grilled, so they work particularly well with foods that will be cooked with indirect heat or for a short time, such as fish. Sauces should be put on foods toward the end of grilling (about 5 minutes for each side before removing) to prevent them from burning as well.
TO GRILL:
To cook food on a metal grate set over a radiant heat source such as gas, coals, electricity, or wood.
Tools & Equipment Needed: Grill (the recipes in this cookbook are for an outdoor gas grill), grilling tools, wire cleaning brush, basting brushes, instant-read thermometer, skewers, grill baskets or perforated grill sheets, kitchen timer
TIPS:
• To adapt outdoor grilling recipes for a countertop double-sided contact grill, cut the cooking time in half. For stovetop grill pans, cook the food longer because these pans don’t get as hot as outdoor grills and aren’t covered. These are general rules of thumb, but be sure to watch for visual cues that indicate the food is done.
• Cut vegetables thickly so they don’t fall through the grate. Place asparagus and zucchini spears perpendicular to the grates or thread them crosswise onto two skewers.
• Use skewers, grill baskets, or perforated grill sheets for smaller vegetables such as button mushrooms and cherry tomatoes.
• When grilling a variety of veggies, group them according to the cooking time they’ll need rather than in one mixed bunch.
• Try adding lemon wedges to your fish or vegetable kebabs. Grilling tames their tartness and adds citrus flavor to the foods sharing the skewer.
• Trim and discard all visible fat from poultry and meats before grilling; this will both cut down on saturated fat and help prevent flare-ups.
• Select boneless (and lean) cuts of chicken, beef, and pork, which cook more evenly.
• Instead of turning kebabs, use a spatula to roll them over.
• Marinate for only the recommended time on a recipe; marinating longer won’t necessarily mean better flavor and may give the food an unpleasant texture.
• Most marinades contain an acid—such as vinegar or citrus juice—that helps to tenderize the food and add moisture, so be sure to use a nonreactive container like a glass or stainless steel dish or a resealable plastic bag.
• If you use cooking spray to keep food from sticking, be sure to spray the grate before it is heated.
• To lightly oil a hot grate, soak a paper towel in water, then dip it in oil and hold it with long tongs.
• To clean the grill, preheat it on high for 10 to 15 minutes to burn off most of the residue. Use a grill brush to remove any leftover food. (If you don’t have a grill brush, you can use a ball of crumpled heavy-duty aluminum foil held with long tongs.)
• To avoid both overcooking and undercooking meat and poultry, use a meat thermometer to check doneness. Remove the meat or poultry from the grill before inserting the instant-read thermometer. Insert the thermometer into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat.
• See safety tips for grilling.
BEST FOODS FOR GRILLING
Seafood: Shrimp, scallops, and fish fillets or steaks, such as Mediterranean Tuna Kebabs.
Poultry: Boneless cuts, such as tenderloins or skinless thighs or breasts, cook more evenly. Try Smoky Chicken and Vegetable Lasagna.
Meat: Boneless, lean beef cuts including top sirloin, flank steak, such as Flank Steak with Chimichurri Sauce, and pork cuts such as boneless pork chops, tenderloin, and medallions, such as Pork Medallions with Mango Mojo.
Vegetarian Protein: Seitan and tofu are both excellent meat-free protein sources that benefit from the smoky flavor the grill imparts. Try Seitan Stacks or marinate thick slices of tofu in a flavorful, low-sodium marinade, then grill for 3 to 4 minutes on each side.
Vegetables: Nearly any vegetable can be grilled. Cut large vegetables such as winter squashes into chunks and put them on skewers (do the same for small vegetables, such as button mushrooms, onion wedges, and cherry and grape tomatoes). Asparagus, zucchini or yellow summer squash halves, eggplant slices, corn on the cob, bell pepper halves, and portobello mushrooms are also great grilled. Try something unexpected such as Beets with Orange Gremolata. Try grilling sturdy leafy greens, too, like romaine and escarole.
Fruit: Summer fruits are perfect for the grill. Try peaches, nectarines, plums, pineapples, such as Chai-Spiced Pineapple Spears, mangoes, and watermelon, as in Shrimp and Watermelon Salad with Cucumber-Lime Vinaigrette.
Grilled corn is a treat, but this brightly colored entrée salad steps things up a notch, adding tender black beans, juicy tomatoes, and mild queso fresco.
SERVES 4 | 1½ cups per serving
4 large ears of corn, husks and silk discarded
Cooking spray
DRESSING
1 tablespoon olive oil (extra virgin preferred)
1 tablespoon cider vinegar
1 tablespoon fresh lime juice
1 medium garlic clove, minced
½ teaspoon salt
¼ teaspoon pepper
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 cup grape tomatoes, quartered
½ cup chopped fresh cilantro
4 ounces queso fresco or farmer cheese, crumbled
Preheat the grill on medium high. Cut four 5-inch-square pieces of aluminum foil. Lightly spray the corn with cooking spray. Place each ear diagonally in the center of a piece of foil. Roll the foil around the ear. Twist the ends to seal loosely.
Grill the corn for 15 to 20 minutes, or until tender-crisp, turning occasionally. Remove from the grill. Let stand for 10 minutes so the corn cools slightly.
In a small bowl, whisk together the dressing ingredients. Unwrap the corn, discarding the foil. Cut the kernels off the cob. In a large bowl, stir together the corn and the remaining ingredients. Pour the dressing over the salad, tossing gently to coat.
per serving
calories 303
total fat 8.0 g
saturated fat 2.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 4.0 g
cholesterol 9 mg
sodium 356 mg
carbohydrates 49 g
fiber 8 g
sugars 14 g
protein 15 g
dietary exchanges: 3 starch, 1 vegetable, 1 lean meat, ½ fat
COOK’S TIP ON CORN: To remove corn kernels from a cob, place one end of the cob in the hole in the center of a tube or Bundt pan. As you cut downward along the cob, the kernels will fall into the pan.
An unusual combination of spiced watermelon, tender shrimp, and peppery arugula, this salad is topped with a dressing that’s literally as cool as a cucumber. Juice from a grilled lime adds a slightly smoky flavor to the dressing. This will be your go- to salad all summer.
SERVES 4 | 1 watermelon wedge, ½ cup arugula, 2 ounces shrimp, and 2 tablespoons dressing per serving
Olive oil cooking spray
1 small lime
½ medium cucumber, peeled, seeded, and cut into 1-inch pieces
1 tablespoon honey
10 ounces raw medium shrimp (thawed if frozen), peeled, rinsed, and patted dry
½ teaspoon chili powder and ½ teaspoon chili powder, divided use
⅛ teaspoon pepper (freshly ground preferred)
¼ teaspoon salt
1 round slice of watermelon (about 1 inch thick) with rind, cut into 4 wedges
2 cups loosely packed arugula
Soak four 6-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Grate 1 teaspoon of zest from the lime. Set the zest aside. Halve the lime.
Grill the lime halves with the cut sides down for 2 minutes, or until the cut sides are light golden brown and the limes are heated through. Transfer to a plate. Let cool for 5 minutes.
Juice the lime halves. In a food processor or blender, process the cucumber, honey, lime juice, and reserved lime zest for 30 seconds, or until smooth, scraping the side as necessary. Set the dressing aside.
Thread the shrimp onto the skewers. Sprinkle ½ teaspoon chili powder and the pepper over both sides of the shrimp. Lightly spray both sides of the shrimp with cooking spray.
Sprinkle the salt and the remaining ½ teaspoon chili powder over both sides of the watermelon. Lightly spray both sides of the watermelon with cooking spray.
Grill the shrimp for 2 minutes on each side, or until pink on the outside. Grill the watermelon for 1½ minutes on each side, or until it has light grill marks and is heated through. Transfer the watermelon to plates. Remove the shrimp from the skewers. Arrange on the watermelon.
Using a grill rack or wok-style grilling basket, grill the arugula for 15 to 20 seconds, or until the arugula is slightly wilted, stirring frequently with tongs.
Top the shrimp with the arugula. Drizzle the dressing over the salad.
per serving
calories 92
total fat 1.0 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.0 g
cholesterol 89 mg
sodium 319 mg
carbohydrates 11 g
fiber 1 g
sugars 9 g
protein 11 g
dietary exchanges: ½ fruit, 2 lean meat
Grilling enhances fruit’s natural sweetness by caramelizing its sugar, while grilled jalapeño adds a smoky heat to this unusual salsa. Spooned over flaky halibut marinated in pineapple juice, it will bring a taste of the tropics to your next barbecue.
SERVES 4 | 3 ounces fish and ¼ cup salsa per serving
¼ cup 100% pineapple juice
¼ teaspoon pepper (freshly ground preferred)
4 halibut fillets with skin (about 5 ounces each), rinsed and patted dry
Cooking spray
½ small papaya, seeds discarded
4 medium hulled strawberries
1 small fresh jalapeño
1 tablespoon chopped fresh mint
1 teaspoon grated lime zest
1 tablespoon fresh lime juice
4 sprigs of fresh mint (optional)
Soak one 8-inch wooden skewer for at least 10 minutes in cold water to keep it from charring, or use a metal skewer.
In a shallow glass baking dish, whisk together the pineapple juice and pepper. Add the fish, turning to coat. Cover and refrigerate for 10 to 30 minutes, turning every 10 minutes.
Meanwhile, lightly spray a perforated grill sheet with cooking spray and place on the grill rack. Preheat the grill on medium high.
Using a sharp knife, make a series of crosshatch cuts in the papaya, being careful not to cut all the way through the flesh to the peel. Lightly spray the cut side with cooking spray. Thread the strawberries onto the skewer. Lightly spray them with cooking spray.
Lightly spray the jalapeño with cooking spray. Grill for 4 to 5 minutes, or until slightly charred, turning occasionally. Grill the papaya with the cut side down for 2 to 3 minutes, or until the flesh is golden brown. Grill the strawberries for 2 to 3 minutes, or until slightly golden and heated through, turning once halfway through. Transfer the jalapeño, papaya, and strawberries to a cutting board. Let stand for 5 minutes to cool.
Using a spoon, scoop out the flesh of the papaya. Transfer to a medium bowl. Chop the strawberries. Add the strawberries to the papaya. Discard the seeds and ribs of the jalapeño (see Cook’s Tip). Chop it. Gently stir the jalapeño, chopped mint, lime zest, and lime juice into the papaya mixture.
Drain the fish, discarding the marinade. Grill the fish for 4 to 5 minutes on each side, or until it flakes easily when tested with a fork. Transfer to plates. Top with the salsa. Garnish with the sprigs of mint.
per serving
calories 118
total fat 1.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 0.5 g
cholesterol 56 mg
sodium 80 mg
carbohydrates 4 g
fiber 1 g
sugars 2 g
protein 21 g
dietary exchanges: 3 lean meat
A fresh tomato-saffron sauce doubles as a marinade to give the kebabs twice the flavor. Serve them with brown rice or whole-wheat couscous. (See photo.)
SERVES 4 | 1 kebab per serving
¼ cup hot water
Pinch of saffron (optional)
⅔ cup chopped Italian plum (Roma) tomatoes (about 2 small)
2 teaspoons olive oil (extra virgin preferred)
1 teaspoon red wine vinegar
1 small garlic clove
1 pound tuna steaks, rinsed, patted dry, and cut into 12 1-inch cubes
1 medium onion, cut into 12 ½-inch wedges
1 medium red or yellow bell pepper, cut into 12 strips
1 medium zucchini, cut crosswise into 12 slices
Cooking spray
Soak four 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
In a small glass bowl, whisk together the hot water and saffron. In a food processor or blender, process the saffron mixture, tomatoes, oil, vinegar, and garlic for 1 minute, or until smooth. Transfer ⅓ cup of the mixture to the bowl. Cover and refrigerate until 10 to 15 minutes before serving time.
For each kebab, thread each skewer with 3 tuna cubes, 3 onion wedges, 3 bell pepper strips, and 3 zucchini slices. Put the kebabs on a rimmed baking sheet. Brush all sides of the kebabs generously with the marinade. Cover and refrigerate for 30 minutes to 1 hour.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Meanwhile, remove the reserved saffron mixture from the refrigerator. Let stand at room temperature for 10 to 15 minutes.
Lightly spray the kebabs with cooking spray. Grill the kebabs, covered, for about 4 minutes, or until the fish is the desired doneness and the vegetables are tender-crisp, turning frequently. Serve with the reserved saffron mixture.
per serving
calories 179
total fat 3.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 2.0 g
cholesterol 44 mg
sodium 60 mg
carbohydrates 8 g
fiber 2 g
sugars 5 g
protein 29 g
dietary exchanges: 2 vegetable, 3 lean meat
COOK’S TIP: When threading the kebabs, angle the zucchini slices so they lie slightly flat during grilling for more even cooking.
COOK’S TIP ON KEBABS: Instead of turning kebabs, you can use a metal spatula to roll them over.
COOK’S TIP ON SAFFRON: You can buy saffron in powder form or as threads; the threads are fresher and more flavorful. They can be expensive, but a little goes a long way. Crush them just before you use them.
The Baja Peninsula, in northwestern Mexico, is famous for fish tacos. Though haddock is featured in this recipe, any firm-fleshed fish will work well for grilling. Set out the cooked fish and topping ingredients and let everyone build his or her own tacos.
4 SERVINGS | 2 tacos per serving
1 teaspoon chili powder (ancho powder preferred)
1 teaspoon dried oregano, crumbled
½ teaspoon dried thyme, crumbled
½ teaspoon ground cumin
1 tablespoon canola or corn oil
4 haddock fillets (about 4 ounces each), rinsed and patted dry
Cooking spray
8 6-inch corn tortillas
1 medium avocado
2 medium Italian plum (Roma) tomatoes, seeded and diced
1 cup shredded romaine
¼ cup salsa verde (lowest sodium available)
2 medium limes, each cut into 4 wedges
In a small bowl, stir together the chili powder, oregano, thyme, and cumin. Stir in the oil. Spread the mixture over both sides of the fish. Cover and refrigerate for 15 to 20 minutes.
Meanwhile preheat the grill on high. Lightly spray the fish with cooking spray. Grill the fish with the sprayed side down for 5 to 6 minutes, or until it flakes easily when tested with a fork. Don’t turn it over.
Using a metal spatula, transfer the fish to a large plate. Let cool for 3 to 5 minutes. Break the fish into 1-inch pieces.
Put the fish on the tortillas. Dice the avocado. Top the fish with the avocado, tomatoes, romaine, and salsa. Serve with the lime wedges.
per serving
calories 275
total fat 12.5 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 2.5 g
monounsaturated fat 7.5 g
cholesterol 61 mg
sodium 352 mg
carbohydrates 21 g
fiber 6 g
sugars 2 g
protein 22 g
dietary exchanges: 1 starch, 1 vegetable, 3 lean meat, ½ fat
Super-simple to put together, this sweet and tart dish uses only five ingredients. You can have it on the table in less than 30 minutes, making it the perfect entrée for a busy summer night.
SERVES 4 | 3 ounces chicken per serving
Cooking spray
¾ cup all-fruit seedless red raspberry spread
2 tablespoons honey mustard (lowest sodium available)
¼ teaspoon cayenne
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to ½-inch thickness
6 ounces red raspberries
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
In a small bowl, whisk together the raspberry spread, honey mustard, and cayenne. Spoon ¼ cup of the glaze into a separate small bowl. Set aside. Lightly brush both sides of the chicken with the remaining glaze.
Grill the chicken for 5 to 7 minutes on each side, or until no longer pink in the center.
Meanwhile, add the raspberries to the reserved glaze, stirring gently to coat. Just before serving, spoon over the chicken.
per serving
calories 242
total fat 3.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 73 mg
sodium 137 mg
carbohydrates 27 g
fiber 3 g
sugars 20 g
protein 25 g
dietary exchanges: 2 fruit, 3 lean meat
COOK’S TIP ON CHICKEN BREASTS: Flattened chicken breasts are more uniform in thickness so they cook more evenly. They also cook faster, which makes them less likely to dry out or become tough.
This unusual recipe takes lasagna out of the oven and into the outdoors. The components are grilled, adding a rich smokiness to the dish, which is also finished on the grill. Round out your meal with a simple salad or some extra grilled vegetables.
SERVES 8 | one 3 × 4½-inch piece per serving
2 tablespoons chopped fresh rosemary
1 tablespoon white wine vinegar
2 medium garlic cloves, minced
¼ teaspoon salt
¼ teaspoon pepper (freshly ground preferred)
1 pound boneless, skinless chicken breasts, all visible fat discarded
Cooking spray
9 dried whole-grain lasagna noodles
4 medium tomatoes, halved
2 medium zucchini, cut lengthwise into ¾-inch-thick slices
1 large orange bell pepper, cut into ½-inch rings
1 medium red onion, cut into ½-inch slices and separated into rings
1 tablespoon salt-free all-purpose seasoning blend
1 teaspoon dried oregano, crumbled
15 ounces fat-free ricotta cheese
1 cup shredded low-fat mozzarella cheese
In a shallow glass bowl, stir together the rosemary, vinegar, garlic, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for at least 10 minutes, or up to 8 hours, turning occasionally.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
Drain the chicken, discarding the marinade. Lightly spray both sides of the chicken with cooking spray. Grill for 6 to 8 minutes on each side, or until the chicken is no longer pink in the center. Transfer to a cutting board. Let cool. Coarsely chop the chicken.
Meanwhile, lightly spray both sides of the noodles with cooking spray. Grill for 1½ to 2 minutes on each side, or until they have golden-brown grill marks. Remove from the grill.
Put the tomatoes, zucchini, bell pepper, and onion on a baking sheet or platter. Lightly spray with cooking spray. Sprinkle with half the seasoning blend. Turn over the vegetables. Lightly spray with cooking spray. Sprinkle with the remaining seasoning blend.
Using a perforated grill sheet, grill the vegetables for 2 to 3 minutes on each side. Remove from the grill. In a large bowl, stir together the chopped chicken and grilled zucchini, bell pepper, and onion.
In a food processor or blender, process the tomatoes and oregano for 1½ to 2 minutes, or until the sauce is slightly chunky.
Lightly spray a 13 × 9 × 2-inch metal pan with cooking spray.
In the pan, layer as follows: ½ cup tomato sauce, 3 noodles, half the chicken mixture, half the ricotta, and half the mozzarella. Repeat the layers, finishing with the remaining 3 noodles. Spread the remaining tomato sauce on top. Cover the pan with aluminum foil.
Grill, covered, for 20 to 25 minutes, or until the mozzarella has melted and the lasagna is heated through.
per serving
calories 238
total fat 3.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 46 mg
sodium 350 mg
carbohydrates 25 g
fiber 5 g
sugars 7 g
protein 27 g
dietary exchanges: 1 starch, 2 vegetable, 3 lean meat
Juicy chicken and a variety of vegetables are marinated in a spicy-sweet sauce before being grilled to tender perfection. Follow dinner with Chai-Spiced Pineapple Spears for dessert.
SERVES 4 | 2 skewers per serving
2½ tablespoons light brown sugar
2 tablespoons sherry or fresh orange juice
1 tablespoon soy sauce (lowest sodium available)
2 teaspoons canola or corn oil
½ teaspoon ground ginger
½ teaspoon hot chili oil
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 16 1½-inch cubes
2 medium onions, cut into 4 wedges each
8 medium button mushrooms
8 cherry or grape tomatoes
1 medium zucchini, cut crosswise into 8 slices
Cooking spray
In a shallow glass baking dish, whisk together the brown sugar, sherry, soy sauce, canola oil, ginger, and chili oil. Add the chicken, onions, mushrooms, tomatoes, and zucchini, stirring to coat. Cover and refrigerate for 1 hour, turning occasionally.
Meanwhile, soak eight 8-inch bamboo skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
Lightly spray the grill rack with cooking spray. Preheat the grill on high.
For each kebab, thread each skewer with 2 chicken cubes, 1 onion wedge, 1 mushroom, 1 tomato, and 1 zucchini slice. Grill for 3 minutes on each side, or until the chicken is no longer pink in the center.
per serving
calories 177
total fat 3.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 73 mg
sodium 239 mg
carbohydrates 11 g
fiber 3 g
sugars 8 g
protein 27 g
dietary exchanges: 2 vegetable, 3 lean meat
Chimichurri, a garlicky herb sauce, is like the ketchup of Argentina. It’s commonly served with all types of grilled or roasted meats. Try this with a side of Beets with Orange Gremolata.
4 SERVINGS | 3 ounces beef and 1 tablespoon sauce per serving
SAUCE
1½ cups Italian (flat-leaf) parsley, coarsely chopped
2 medium shallots, coarsely chopped
2 tablespoons coarsely chopped fresh basil
2 tablespoons fresh lime juice
2 tablespoons water
6 medium garlic cloves, coarsely chopped
1 tablespoon coarsely chopped fresh cilantro (optional)
¼ teaspoon pepper (freshly ground preferred)
2 tablespoons olive oil
1 1-pound flank steak, all visible fat and silver skin discarded
In a food processor or blender, process the sauce ingredients except the oil for 1 to 2 minutes, or until finely chopped. Add the oil, pulsing 2 or 3 times, or until just smooth. Pour half the sauce into a small glass bowl. Cover and refrigerate.
Pour the remaining sauce into a large glass baking dish. Add the beef, turning to coat. Refrigerate, covered, for 2 hours, turning occasionally. Remove the dish from the refrigerator. Let stand for 20 minutes. Remove the reserved sauce from the refrigerator. Let stand for 30 minutes.
Meanwhile, preheat the grill on high.
Drain the beef, discarding the marinade. Grill the beef for 4 to 5 minutes on each side, or to the desired doneness. Transfer to a cutting board. Let stand for 15 minutes before thinly slicing. Serve with the reserved sauce.
per serving
calories 198
total fat 10.0 g
saturated fat 3.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 5.0 g
cholesterol 65 mg
sodium 53 mg
carbohydrates 3 g
fiber 1 g
sugars 0 g
protein 23 g
dietary exchanges: 3 lean meat
A traditional Caribbean mango mojo (MO-ho) includes puréed mango. Grilling the mango and chopping it adds texture and a hint of smoke to the sweet sauce.
SERVES 4 | 3 medallions and 3 tablespoons sauce per serving
1 1-pound pork tenderloin, all visible fat discarded, cut diagonally across the grain into 12 medallions
2 tablespoons minced shallots
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
¼ teaspoon pepper (freshly ground preferred)
1 teaspoon olive oil
2 tablespoons chopped fresh cilantro
Cooking spray
MOJO
1 medium mango, cut lengthwise into ½-inch-thick slices
1½ tablespoons lime juice
1 tablespoon chopped fresh cilantro
1 small garlic clove, minced
¼ teaspoon red hot-pepper sauce
Using the palm of your hand, gently flatten any thick slices of pork for more even cooking. Arrange the pork on a large rimmed baking sheet. In a small dish, stir together the shallots, lime zest, and pepper. Sprinkle all over the pork. Pour 2 tablespoons lime juice and the oil on top. Sprinkle 2 tablespoons cilantro all over the pork. Let stand for 30 minutes.
Meanwhile, lightly spray the grill rack with cooking spray. Preheat the grill on medium. Grill the mango for 2 minutes on each side. Let cool to room temperature. Finely chop. In a small bowl, stir together the mango and the remaining mojo ingredients.
Grill the pork, covered, for 4 to 6 minutes, or until it registers 145°F on an instant-read thermometer, turning once. Transfer to plates. Let stand for 3 minutes. Serve with the mojo.
per serving
calories 186
total fat 4.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 2.0 g
cholesterol 60 mg
sodium 51 mg
carbohydrates 15 g
fiber 2 g
sugars 12 g
protein 22 g
dietary exchanges: 1 fruit, 3 lean meat
Seitan (SAY-tan) is a meatlike, protein-rich food made from wheat gluten. In this dish, it’s layered with hearty vegetables and gooey mozzarella.
SERVES 4 | 1 stack per serving
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
1 teaspoon dried oregano, crumbled
1 teaspoon dried basil, crumbled
½ teaspoon pepper
1 1-pound eggplant, cut into 8 ½-inch slices
2 medium yellow summer squash, each cut into 16 ½-inch rounds
2 medium red bell peppers, each cut into 4 ½-inch rings
8 ounces seitan strips or chunks, patted dry
2 tablespoons fresh lemon juice
1 tablespoon olive oil
Olive oil cooking spray
1 cup shredded low-fat mozzarella cheese
½ cup marinara sauce (lowest sodium available), heated
4 small sprigs of fresh rosemary (optional)
In a small bowl, stir together the chopped rosemary, oregano, basil, and pepper.
Arrange the eggplant, squash, bell peppers, and seitan in a single layer on a rimmed baking sheet. Drizzle with half the lemon juice and oil. Sprinkle with half the rosemary mixture. Turn over the vegetables and seitan. Repeat with the remaining lemon juice, oil, and rosemary mixture.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Using a perforated grill sheet, grill the vegetables and seitan for 2 to 3 minutes on each side. Remove from the grill. Put 4 slices of eggplant on a platter. Top each with 1 bell pepper ring, 4 squash rounds, 3 seitan strips, and 2 tablespoons mozzarella. Repeat the layers. Spoon the sauce over the stacks. Garnish with the rosemary.
per serving
calories 243
total fat 8.0 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 4.0 g
cholesterol 10 mg
sodium 447 mg
carbohydrates 20 g
fiber 7 g
sugars 11 g
protein 24 g
dietary exchanges: 4 vegetable, 3 lean meat
There’s no need to feel guilty about eating nachos for dinner when the homemade grilled tortilla chips are topped with veggies and tofu. Seasoned with a zesty spice mix and garnished with a Mexican-style sour cream, these nachos pop with flavor. Remember to allow enough time to press the tofu for easier grilling.
SERVES 4 | 1½ cups per serving
14 ounces light extra-firm or firm tofu, drained and patted dry
4 6-inch corn tortillas, each cut into 6 wedges
2 teaspoons ground cumin
½ teaspoon dried oregano (Mexican preferred), crumbled
½ teaspoon garlic powder
⅓ cup fat-free sour cream
3 tablespoons fat-free milk
¼ teaspoon smoked paprika
Cooking spray
2 medium portobello mushroom caps, cut into ½-inch slices
1 medium zucchini, cut lengthwise into ½-inch slices
¾ cup cherry tomatoes, halved
½ cup crumbled queso fresco or farmer cheese
⅓ cup chopped fresh cilantro
Put the tofu on a cutting board lined with four layers of paper towels. Cover with four layers of paper towels. Place a large, heavy baking dish on top. Let stand for 30 minutes so the tofu releases its excess moisture, replacing the paper towels if necessary.
Meanwhile, arrange the tortilla wedges in a single layer on a large rimmed baking sheet. Let stand for 30 minutes to 1 hour, or until slightly dried and curled. Transfer to a large bowl.
In a small bowl, stir together the cumin, oregano, and garlic powder. Set aside.
In a separate small bowl, whisk together the sour cream, milk, and paprika. Cover and refrigerate.
Lightly spray the grill with cooking spray. Preheat the grill on medium.
Meanwhile, using paper towels, pat dry the tofu. Cut it crosswise into 4 thin slabs. Transfer to the baking sheet. Arrange the mushrooms and zucchini in a single layer on a separate large rimmed baking sheet. Lightly spray the tofu, mushrooms, and zucchini on all sides with cooking spray. Sprinkle the cumin mixture over all sides of the tofu and vegetables. Using your fingertips, gently press the mixture so it adheres to the tofu and vegetables.
Place the tofu lengthwise so it’s perpendicular to the grates of the grill. Grill, covered, for 8 to 10 minutes, or until lightly browned, turning once halfway through. Place the mushrooms and zucchini so they’re perpendicular to the grates of the grill. Grill, covered, for 6 to 9 minutes, or until lightly browned and tender, turning occasionally. Grill the tortilla wedges, covered, for 5 to 8 minutes, or until lightly crisp, turning occasionally. Transfer the tofu, mushrooms, and zucchini to a cutting board. Transfer the tortilla wedges to serving plates.
Coarsely chop the tofu, mushrooms, and zucchini, keeping the ingredients separate. Top the tortilla wedges with, in order, the mushrooms, zucchini, tofu, tomatoes, queso fresco, and cilantro. Drizzle with the sour cream mixture.
per serving
calories 206
total fat 6.0 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.0 g
cholesterol 14 mg
sodium 134 mg
carbohydrates 22 g
fiber 4 g
sugars 5 g
protein 17 g
dietary exchanges: 1 starch, 1 vegetable, 2 lean meat
COOK’S TIP: Pressing the tofu helps release its excess moisture, making it firmer and easier to grill. Use a large pancake turner or spatula to turn the tofu while it grills.
The gentle tartness of the balsamic mixture accents the flavor of the sprouts. Try these even if you think you don’t like brussels sprouts; grilling imparts a sweet smokiness and tames the bitterness.
SERVES 4 | ½ cup per serving
12 medium brussels sprouts (about 8 ounces)
3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon olive oil
1 medium garlic clove, minced
Cooking spray
2 tablespoons goat cheese crumbles or crumbled fat-free feta cheese
Soak four 6- to 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
Using a sharp knife, trim the stems of the brussels sprouts. Hold each brussels sprout with the stem end up. Cut halfway through each (to help them absorb the marinade).
In a large shallow glass bowl, whisk together the vinegar, honey, oil, and garlic. Set aside 1 tablespoon of the mixture. Cover and refrigerate the reserved mixture.
Add the brussels sprouts to the marinade in the bowl, stirring to coat. Cover and refrigerate for 15 minutes to 8 hours, turning occasionally.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium.
Piercing the stem ends of the brussels sprouts first, thread them onto the skewers. Grill, covered, for 20 to 25 minutes, or until they are golden brown and can easily be pierced with the tip of a sharp knife, turning every 5 minutes to brown on all sides.
Transfer to a serving platter or plates. Drizzle with the reserved vinegar mixture. Arrange the goat cheese crumbles around the brussels sprouts.
per serving
calories 80
total fat 3.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 1.0 g
cholesterol 3 mg
sodium 43 mg
carbohydrates 12 g
fiber 2 g
sugars 8 g
protein 3 g
dietary exchanges: 1 vegetable, ½ other carbohydrate, ½ fat
COOK’S TIP: If your grocer carries brussels sprouts on the stalk, you can skip the skewers. Cut halfway through each sprout from the top and brush the marinade on each. Grill as directed, turning the stalk every 5 minutes. To serve, cut the grilled sprouts off the stalk.
A gremolata is a garnish usually made with parsley, lemon zest, and garlic. This one uses orange zest, drops the garlic, and adds almonds for crunch and bits of orange to enhance the sweetness of the grill-caramelized beets.
SERVES 4 | ½ cup beets and 2 tablespoons gremolata per serving
Olive oil cooking spray
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme, crumbled
¼ teaspoon pepper (freshly ground preferred)
⅛ teaspoon salt
1 pound (5 to 6 medium) beets, cut into ½-inch slices
1 teaspoon grated orange zest
1 large orange, cut into ½-inch pieces
1 tablespoon chopped fresh parsley
1 tablespoon chopped almonds, dry-roasted
Lightly spray the grill rack with cooking spray. Preheat the grill on medium.
In a small bowl, stir together the thyme, pepper, and salt. Lightly spray both sides of the beets with cooking spray. Sprinkle the thyme mixture over both sides of the beets. Using your fingertips, gently press the mixture so it adheres to the beets.
Using tongs, place the beets about 1 inch apart on the grill rack. Grill, covered, for 15 minutes. Turn over the beets. Grill, covered, for 10 to 15 minutes, or until tender when pierced with the tip of a knife.
Meanwhile, in a small bowl, stir together the remaining ingredients.
Transfer the beets to a platter. Top with the gremolata.
per serving
calories 83
total fat 1.0 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 0.5 g
cholesterol 0 mg
sodium 162 mg
carbohydrates 17 g
fiber 5 g
sugars 12 g
protein 3 g
dietary exchanges: 2 vegetable, ½ fruit
Warm Indian spices complement the natural sweetness of the fruit. Delicious for dessert, this pineapple also pairs well with grilled fish or meat.
4 SERVINGS | 2 spears per serving
1 tablespoon brown sugar
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg (freshly grated preferred)
⅛ teaspoon ground cloves (optional)
1 medium pineapple, peeled and cored, cut into 8 spears, and patted dry
Cooking spray
In a small bowl, stir together the brown sugar, cinnamon, nutmeg, and cloves.
Preheat the grill on medium. Line a rimmed baking sheet or a large baking dish with aluminum foil.
Put the pineapple on the foil. Lightly spray the pineapple with cooking spray. Sprinkle the brown sugar mixture over all sides of the pineapple. Using your fingertips, gently press the mixture so it adheres to the pineapple.
Place the pineapple spears lengthwise so they are perpendicular to the grates of the grill. Grill for 8 to 10 minutes, or until caramelized, turning them frequently so they don’t burn.
per serving
calories 129
total fat 0.5 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.0 g
cholesterol 0 mg
sodium 3 mg
carbohydrates 34 g
fiber 4 g
sugars 26 g
protein 1 g
dietary exchanges: 2 fruit
COOK’S TIP: For convenience, many grocery stores sell peeled and cored whole pineapple in the produce section.