The summer is upon us and it's that time of year where we all love to start cooking and eating outdoors. What better way to enjoy a beautiful, sunny summer day than to sit down to a healthy meal you won't feel guilty about? The summer is the season where people start pulling their grills out and having BBQs. Grilling is a great way to cook, it's easy and quick. But grilling isn't only for hamburgers and hot dogs, consider trying some new recipes, you can even enjoy grilled fruit and dessert! Here are some creative healthy choices to choose when using that grill!
Grilled fruit with balsamic vinegar syrup
(serves 6)
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.
Grilled chicken Caesar salad
(serves 2)
Ingredients
2 boneless, skinless chicken breasts, each 3 ounces
3 tablespoons fat-free Italian dressing
6 cups romaine lettuce
1/3 cup Parmesan cheese
1/2 cup plain croutons
2 anchovy fillets, finely chopped
1/4 cup fat-free Caesar salad dressing
Directions
In a small bowl, add the chicken and Italian dressing. Cover and put in the refrigerator for 30 minutes, turning the chicken over after 15 minutes.
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.
Grill or broil the chicken breasts until browned and cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large bowl, combine the lettuce, Parmesan cheese, croutons, anchovies and Caesar dressing. Toss thoroughly until the lettuce is coated with the dressing.
Transfer the salad to individual plates. Top each salad with the grilled chicken. Serve immediately.
Grilled turkey burger
(serves 4)
Ingredients
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup
Directions
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
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.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
Grilled angel food cake.
(serves 6)
Ingredients
1 1/2 cup strawberries, chopped
3/4 cup chopped rhubarb
1/2 cup sugar
6 tablespoons water
1 3/4 teaspoons vanilla extract
1/8 teaspoon cinnamon
1 prepared angel food cake, cut into 6 pieces
3/4 cup reduced-fat whipped topping
Directions
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.
To make the sauce, in a saucepan, combine the strawberries, rhubarb, sugar, water, vanilla and cinnamon. Cook on medium heat until the mixture just starts to boil, about 5 minutes. Remove the saucepan from the heat and set aside.
Place the angel food cake toward the edge of the grill rack where there is less heat or on the broiler pan. Grill or broil until each side turns brown, about 1 to 3 minutes.
Place the angel food cake on individual serving plates. Top each piece with 1/4 cup of the strawberry-rhubarb sauce and 2 tablespoons of the whipped topping. Serve immediately.
These recipes can be found at the Mayo Clinic's website:
http://www.mayoclinic.com/health/healthy-recipes/RE99999
