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There's more to barbecue than burgers and steaks. Check out these healthy BBQ tips and recipes from University of Colorado Health wellness dietician Sarah Morales as featured on a recent Healthy U Tips video.
Tips
- When preparing vegetable skewers, use your favorite seasonal vegetables and cut each piece the same size so it cooks evenly.
- Look for simple ingredients when buying a marinade. This means the ingredient list is short, uses plant-based oils, and no high-fructose corn syrup.
- Try using a vegetable basket when you grill vegetables. It is an easy way to retain the natural flavors from the grill and keep the veggies from fall through the cracks.
- To make your own, simple marinade use the following ingredients: Plant-based oil, balsamic vinegar, garlic, salt and pepper, and a little lemon or lime juice.
- Try grilling large pieces of fruit (like pineapple). Grilling fruit enhances natural sweetness and flavors and can make a very tasty dessert.
- Stay away from the heavy potato salad. Fill your plate with lower calorie fruits and veggies to complement your meal. A nice salad with fruit and a little cheese is a great side for summer (see recipe below).
- Place heavier, dense vegetables (like beets) in foil when grilling. These types of root vegetables take a bit longer to cook, and with a little olive oil, can taste amazing when grilled in a foil pouch.
Recipes
Spicy Orange & Cilantro marinade
2 tablespoons olive oil
1 tablespoon orange juice
1 tablespoon orange marmalade
1 tablespoon chopped fresh cilantro
1 teaspoon red pepper flakes
Salt to taste
(Recipe for 1 pound of chicken breast, fish, shrimp, tofu, or 2-3 cups of vegetables)
Marinade for 1 hour, to overnight.
Easy Grilled Portabello Mushrooms with Red Pepper & Parmesan
2 Portabello mushroom caps
1/2 cup red and/or yellow peppers, thickly sliced
2-3 tablespoons balsamic vinaigrette dressing of your choice
Salt and pepper to taste
2 teaspoons fresh parmesan cheese, shredded
Marinate peppers and mushroom for at least an hour
Grill, and after peppers have cooled, dice and sprinkle peppers on top of mushrooms along with 1 tsp of parmesan cheese on each.
Red, White and Blue Salad
4-6 cups of mixed salad greens
1 cup blueberries and "red" berries of your choice (strawberries, raspberries)
1/4 cup reduced fat feta cheese
Light balsamic dressing of your choice
Easy to assemble: top salad greens with berries and sprinkle with feta cheese.
Tips and recipes provided by Sarah Morales, a wellness dietician from University of Colorado Health. To see her video on healthy BBQ for the summer, go to pvhs.org/healthy-u-tips.
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