July Is National Grilling Month: Be prepared with healthy grilling recipes from the experts at BWFH

National Grilling Month 2019

 

The experts at Brigham and Women’s Faulkner Hospital’s Nutrition Clinic have put together a variety of healthy recipes just in time to celebrate National Grilling Month in July. Whether your guests prefer steak, salmon or meatless options, we’ve got you covered! Simply pair any of these dishes with a side of grilled vegetables to infuse your meal with extra flavor and nutrients.

Sweet and Savory Grilled Tempeh

Tempeh is a vegan protein source made from fermented whole soybeans. While plain tempeh does not have a prominent flavor, marinating it just like you would any meat will enhance the taste. Try grilling it with vegetables for a meatless yet protein-rich meal option.

Servings: 4                          

Prep Time: 30 minutes                  

Cook Time: 5 minutes                   

Ingredients:

  • 1/4 cup pure maple syrup
  • 2 tablespoons light soy sauce
  • 1 tablespoon apple cider vinegar
  • 16 oz. tempeh (2 packages)

Instructions:

  1. Combine the maple syrup, soy sauce and apple cider vinegar in a Ziploc bag large enough to hold the tempeh.
  2. Cut the packaged tempeh into 8 total slices (cut each one into 4 slices by cutting in half horizontally and vertically). Place them in the bag with the marinade. Make sure the tempeh slices are evenly coated. Allow them to marinate at least 30 minutes.
  3. Grill the tempeh for 2 to 3 minutes on each side.

Nutrition per serving: 285 calories, 11 g fat, 21 g protein, 540 mg sodium

 

Grilled and Marinated Steak Kabobs

When choosing steak, it is better to choose a leaner option with less saturated fat such as sirloin tip side steak, top round stead, eye of round steak, top sirloin or bottom round steak. Make kabobs by layering meat with chunks of vegetables! The recipe below offers a marinated steak kabob filled with colorful vegetables to make your plate look and taste extra delicious.

Servings: 8 kabobs                          

Prep Time: 5 minutes                    

Cook Time: 7 minutes

Ingredients:

  • 8 metal skewers
  • 1/3 cup soy sauce
  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 1/2 tablespoons honey
  • 1 1/2 pounds boneless top sirloin steak
  • 2 whole bell peppers
  • 1 red onion
  • 1 large zucchini
  • 1 1/2 cups fresh or canned pineapple (optional)
  • Salt and pepper for taste (optional)

Instructions:

  1. In a large Ziploc bag, add the soy sauce, olive oil, apple cider vinegar, honey, pepper and steak, seal the bag and squish the contents around to mix and evenly coat the steak. Place the bag in the fridge to marinate for at least 15 minutes, or up to 4 hours.
  2. Preheat outdoor grill to medium heat.
  3. Chop steak and vegetables into bite-sized pieces.
  4. Take a metal skewer, add a piece of steak, pieces of peppers, onion, zucchini, pineapple and repeat the ingredients until the skewer is full. Repeat with all remaining skewers.
  5. Add the kabobs to a lightly oiled grill, cover and cook for about 7 minutes for medium rare (145 F) and about 8 to 9 minutes for medium (160 F) doneness. Turn kabobs occasionally. Exact cooking time will vary on the type of grill, the size, the heat level, how big the pieces of steak are on each kabob, etc. Cook until done to your personal preference.
  6. If desired, season with a pinch of salt and pepper.

Nutrition per kabob: 295 calories, 17 g fat, 24 g protein, 714 mg sodium*

*To reduce the sodium, use reduced-sodium soy sauce and omit the added salt.

 

Grilled Lemon Garlic Salmon

Salmon is a great source of healthful fats (omega-3s). The recipe below cooks salmon in tin foil, which will enhance its tenderness, protect it from potentially harmful smoke and minimize grill clean-up. Change up the recipe’s taste by adding your favorite herbs and spices.

Servings: 2          

Prep Time: 10 minutes                  

Cook Time: 10 minutes

Ingredients:

  • 1 pound salmon fillet
  • 1 tablespoon olive oil
  • 1 large lemon
  • 2 garlic cloves
  • 1/4 teaspoon salt
  • Tin foil

Instructions:

  1. Preheat your grill to medium-high.
  2. Place the salmon fillets on one large sheet of foil (or multiple sheets of foil for easier grilling). Drizzle with olive oil and use your hands to coat the flesh of the salmon in oil.
  3. Mince garlic cloves and slice lemons into rounds. Add garlic and salt to salmon. Place lemon slices on top of the salmon fillets and wrap in foil to create a foil packet.
  4. Place foil packet on the grill and cover the grill. Cook for 10 to 15 minutes, or until salmon is cooked through (or reaches desired doneness). Cook times will vary depending on the thickness of the salmon.
  5. Use tongs or a metal spatula to remove foil packet from the grill and set it on a plate or cutting board. Allow it to cool enough to handle; then unwrap the foil.

Nutrition per serving: 262 calories, 9 g fat, 42 g protein, 400 mg sodium

 

Grilled Vegetables: Asparagus Recipe

You can grill just about any vegetable you’d like—so have fun with it! Mix up the types of vegetables, the seasonings and the meals you pair them with to change up the taste. While there are many ways to flavor them, keep in mind that the healthiest options would be to use small amounts of vegetable oil and minimal salt. The asparagus in the recipe below can be swapped out with other vegetables.

Servings: 4                          

Prep Time: 15 minutes                  

Cook Time: 7 minutes

Ingredients:

  • 1 pound asparagus (estimate 1/4 pound per person), thick spears
  • 2 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions:

  1. Preheat grill to high.
  2. Cut or break asparagus spears in half. Place the asparagus in a pan (to contain the spears while you put them on and take them off the grill).
  3. Drizzle olive oil, salt and black pepper evenly onto the spears.
  4. Grill the asparagus using direct heat:Brush the grill grates lightly with olive oil. Place the asparagus spears on the grill so that the thickest ends are aimed toward the hottest part of the grill.
  5. Grill the asparagus spears for 2 to 4 minutes, until lightly charred and just fork tender, turning them often so that they brown on all sides.

Nutrition per serving: 92 calories, 8 g fat, 2 g protein, 288 mg sodium

Want to learn more? For tips about healthier grilling, click here. Or, contact Brigham and Women’s Faulkner Hospital’s Nutrition Clinic at 617-983-4455 to set up an appointment with a registered dietitian nutritionist.

Recipes contributed by Brigham and Women’s Faulkner Hospital dietetic intern Lexi Striler.

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