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END YOUR SUMMER BY COOKING ALMOST ANYTHING ON THE GRILL!
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Recipes Grilled Cornish Game Hens with Apples Grilled Halibut With Lemon Sauce Grilled Summer Squash With Rosemary Grilled Vegetable & Mozzarella Sandwiches
"The Hand Test" Grilling requires a fire that's blazing hot but doesn't burn, that cooks quickly but thoroughly. The proper temperature varies with different types of food, so you need a means to gauge the heat. The Hand Test is the time-honored method, easier and more reliable than measurements with most grill thermometers. You hold your hand a certain distance from the fire and count the seconds ("one thousand-one, and so on) until the heat forces you to pull your hand away. Recipes from Born To Grill, apply a standard which assumes the cooking grate is four to six inches above the fire. Place your hand palm down, an inch or two above the grate, being careful not to touch it. If you have to pull back in one to two seconds, the fire is hot. Three seconds indicates medium-high heat, four to five seconds is medium, six seconds is medium-low, and seven seconds or longer is low. The measurements are relative only to other grilling temperatures, not to the settings on an indoor stove, because you always grill on higher heat than you simmer, steam, or smoke. The hand test works on all types of open grills, whether charcoal or gas. It gauges the temperature on the grilling surface, unlike the built-in thermometers on grill lids, which measure the inside air temperature for baking or roasting purposes. The method may not be exact, bit it is effective and certainly handy. Source: Born To Grill, by Cheryl Alters Jamison and Bill Jamison, ©1998, Harvard Common Press.
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Memorial Day
weekend brings the grills out of the garage and Labor Day signals the onset of
Indian Summer and the approach of autumn. Plan to keep your grilling spirit alive
and well as almost any food is fair game for the grill! Grilling's soaring popularity shouldn't be surprising ~ Countless delicious meals can be cooked with ease in the great outdoors, while enjoying the long, languorous evenings of Indian Summer. Grilling a great energy-saver and the best way to keep the kitchen cool in hot weather --- even the finest kitchen range can't duplicate the uniquely savory, smoky flavors of foods grilled over a fire. Gas grills make outdoor cooking a snap, and you don have to wait for warmer weather as they can almost be used on a year-round basis. There used to be just two choices for the classic cookout: Hot dogs or hamburgers. Toasted marshmallows served as dessert. Today, there's much more to choose from to enjoy the pleasures of outdoor cooking. High-fat cheeseburgers and fat-laden hot dogs will soon become foods of the past once you discover how to grill high-flavor healthy entrées, side dishes and even desserts. If the sound of meat sizzling over hot coals and the rich, smoky aroma of grilled food excite your senses, then we have some great recipes for grilled items to whet your appetite! Ed. Note: Many of the recipes shared here are from the Time-Life Great Taste ~ Low Fat Series. These books are a great resource for those of us with diabetes, as each recipe is accompanied by a complete nutritional analysis. The only disclaimer I can add is to check the carbohydrate count per serving with each recipe, and be sure to make the proper allowance for including the food item in your daily meal plan (i.e., not in "addition to" your daily allowances). Dietary Exchanges are not included with the recipes in the Great Taste ~ Low Fat Grilling book, but we've added them to the recipes we selected for this feature. TURKEY
BURGERS 1 lb. ground turkey breast In a large bowl, thoroughly combine turkey, bread crumbs, spinach, onion, 4 tablespoons mustard and salt. Shape mixture into 4 patties. Cover with plastic wrap and chill 30 minutes. Grill burgers or sauté in non-stick skillet over medium heat for 8 to 10 minutes on each side, or just until turkey is firm and no longer pink. (Do not overcook.) When burgers are almost completely cooked, spread top of each with 1 1/2 teaspoons mustard and 1 tablespoon red peppers, then top each with a slice of cheese. Continue cooking just until cheese begins to melt. (Cover so cheese will melt easily.) Serve immediately, in whole-grain buns, if desired. Makes four servings Per Serving: 206 Cal; 6 g Total Fat (2 g Sat Fat); 12 g Carb; 628 mg Sodium; 27 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch/Bread; 4 Very Lean Meat; 1 Fat.
SPICY
GRILLED LAMB CHOPS 8 (4-ounce) lean lamb loin chops (1-inch
thick) Trim fat from chops. Combine ginger and next 5 ingredients; stir well. Rub chops with ginger mixture. Cover and marinate in refrigerator at least 15 minutes. Coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°). Place chops on rack, and grill, covered, 8 to 10 minutes on each side or to desired degree of doneness. Makes 4 Servings. Per Serving: 250 Cal; 11 g Total Fat; 1 g Carb; 108 mg Cholesterol; 96 mg Sodium; 27 mg Calcium; 34 g Protein. Exchanges: 4 Lean Meat; 2 Fat.
GRILLED
ROSEMARY CHICKEN 1-1/2 lbs (4 each) skinless, boneless
chicken breasts Rinse the chicken in cold water, drain well and pat dry. Mix together all the remaining ingredients. Add the chicken breasts to the marinade; cover and refrigerate for 1 to 4 hours. Grill or broil the chicken until tender, about 3 to 5 minutes on each side. Brush the chicken with the marinade at least once during cooking. Serve hot. Serves 4. Per Serving: 279 Cal; 11 g Total Fat; 1 g Carb; 104 mg Cholesterol; 357 mg Sodium; 38 g Protein. Exchanges: 3-1/2 Very Lean Meat; 2 Fat.
ARTICHOKE
RICE SALAD 1-1/2 cups basmati rice Wash the rice thoroughly in cool water until the water becomes clear. Drain and set aside. In a medium saucepan, bring the water to a boil with the 1/2 tsp salt & turmeric. Add the rice and bring once again to a boil. Add the butter; reduce the heat to low, cover & cook till the water is gone and the rice is fluffy, approx. 20 minutes. Keep the pan covered at least 15 minutes or until completely cool. This resting period is necessary for the grains to completely absorb the moisture & retain their shape when stirred later. Mix together the lemon juice, garlic, onion, olives, parsley, the 1 tsp of salt, pepper and tomatoes. Stir this mixture gently into the cooled rice. Chill from 30 minutes to 3 hours to allow the flavors to mingle. Serve on a bed of greens and arrange the marinated artichoke hearts around the mound of rice. Garnish with calendula petals, if desired. Makes 6 Servings. Caution: This recipe is not suitable for those on a sodium-restricted meal plan. Per Serving: 202 Cal; 5 g Total Fat; 36 g Carb; 10 mg Cholesterol; 680 mg Sodium; 5g Protein. Exchanges: 1/2 Veg; 2 Bread/Starch.
GRILLED
CORNISH GAME HENS WITH APPLES 1/4 cup applejack or cider* *You can also use Calvados, the French equivalent to applejack, or hard (fermented) cider. Apple cider is suggested for nonalcoholic use. In a small saucepan, combine the applejack, broth, apple jelly, vinegar, lemon zest, rosemary, salt, and pepper over medium heat and cook until melted, about 2 minutes. Set aside to cool to room temperature. Place the hens in a sturdy plastic bag and pour half of the applejack mixture over them. Squeeze the air out of the bag, seal, and marinate at room temperature for 1 hour or up to 12 hours in the refrigerator. Meanwhile, place the apples in a shallow, nonaluminum pan; pour the remaining applejack mixture over them and set aside to marinate at room temperature for 1 hour or up to 12 hours in the refrigerator. Turn the apples once or twice. Preheat the grill to a medium hat. Spray the rack --- off the grill --- with nonstick cooking spray. Remove the hens from the marinade. Grill, covered, basting with the marinade, for 18 minutes or until cooked through. Add the apples after 10 minutes and grill about 8 minutes, until softened but not mushy. Place a hen half and 2 apple rounds on each of 4 plates and serve. Remove the skin of the hens before eating. Serves 4. Per Serving: 386 Cal; 9 g Total Fat; 34 g Carb; 108 mg Cholesterol; 428 mg Sodium; 36 g Protein. Exchanges: 1 Starch; 1 Fruit; 4 Very Lean Meat; 2 Fat.
APRICOT-GLAZED
BEEF KEBABS 1/2 cup apricot nectar * You can substitute apple juice or chicken stock for the wine, if desired. In a sturdy plastic bag, combine the apricot nectar, wine, honey, lime zest, lime juice, garlic, and oregano. Add the beef and apricots, squeeze the air out of the bag, seal and marinate at room temperature for 30 minutes or up to 12 hours in the refrigerator. Meanwhile, in a large pot of boiling water, cook the sweet potatoes and onions until the potatoes are firm-tender, about 8 minutes. Drain. Preheat the grill to a medium heat. Alternately thread the beef, apricots, onions, sweet potatoes, and zucchini onto 8 skewers. Spray the rack --- off the grill --- with nonstick cooking spray. Grill the kebabs, covered, turning occasionally, and basting with the marinade, for 12 to 15 minutes or until the beef is cooked through. Makes 4 Servings. Per Serving: 310 Cal; 6 g Total Fat (2 g Sat Fat); 41 g Carb; 61 mg Cholesterol; 48 mg Sodium; 23 g Protein. Exchanges: 1-1/2 Starch; 1-1/2 Fruit; 4 Lean Meat; 1 Fat.
GRILLED
LEMON-HERB PORK CHOPS 1/4 cup fresh lemon juice In a shallow dish, blend all ingredients except meat. Cover and chill for 12 hours, turning meat occasionally. To serve, remove meat from marinade. Grill over hot coals 15-20 minutes per side or until done, basting chops with marinade. Serves 6. Per (4 oz Serving): 270 Cal; 14 g Total Fat; 2 g Carb; 81 mg Cholesterol; 445 mg Sodium. Exchanges: 4-1/2 Meat, 1 Fat.
GRILLED
HALIBUT WITH LEMON SAUCE 3/4 cup fat-free, less-sodium chicken broth Combine first 3 ingredients in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Remove from heat. Stir in parsley, salt, oregano, and rosemary; keep warm. Prepare the grill by coating the grill rack with cooking spray (do this away from the grill).. Place fish on prepared grill rack; cover and grill over medium heat about 6 minutes on each side, or until fish flakes easily when tested with a fork. Serve with warm sauce. Makes 8 Servings. Per Serving: 197 Cal; 4 g Total Fat (Less than 1 g Sat Fat); 2 g Carb; 80 mg Cholesterol; 251 mg Sodium; 36 g Protein. Exchanges: 5 Very Lean Meat.
GRILLED VEGETABLE & MOZZARELLA
SANDWICHES 2 cups no-salt-added tomato sauce Preheat the gril with the grill topper to a medium heat. In a large bowl, combine the tomato sauce, vinegar, soy sauce, and brown sugar. Add the zucchini and onion, tossing to coat. Spray the grill topper --- off the grill --- with nonstick cooking spray. Grill the vegetables on the grill topper; covered, turning occasionally, for 10 minutes or until crisp-tender. Transfer the vegetables to a plate. Note: If you have a small grill topper (a special container with small holes in the bottom, used to grill fruits and vegetables and sits on top of your grill grate), you may have to grill the vegetables in batches. Rub the bread on both sides with the cut garlic cloves. Grill the bread on one side for 30 seconds to lightly toast. Remove the bread from the grill. Dividing evenly, top the toasted side of the bread with the cheese and grilled vegetables. Return to the grill and grill, covered, for 30 seconds to toast the second side of the bread and melt the cheese. Place the sandwiches on 4 plates and serve. Makes 4 Servings. Caution: This recipe not recommended for those on sodium-restricted meal plans. Per Serving: 269 Cal; 7 g Total Fat; (3 g Sat Fat); 40 g Carb; 16 mg Cholesterol; 451 mg Sodium; 14 g Protein. Exchanges: 1 Med-Fat Meat; 2-1/2 Starch; 1 Veg; 1 Fat.
GLAZED
MUSHROOM PASTA 1 lb portobello, porcini, or other meaty
wild mushrooms, sliced Mushroom & Onion Glaze 1 cup inexpensive balsamic vinegar In a medium bowl, toss the mushrooms with the onion, oil and salt. Let them sit at room temperature while you heat the grill. Fire up the grill, bringing the temperature to medium (4 to 5 seconds with the hand test). Prepare the glaze. In a small, heavy saucepan over high heat, boil the vinegar with the pepper until reduced by half. Grill the mushrooms and onions uncovered, in a vegetable grilling container, over medium heat for 8 to 10 minutes, turing occasionally, until the mushrooms are juicy and tender and the onions are crisp-tender. In the last several minutes of cooking, brush the mushrooms and onions on both sides with about two-thirds of the glaze. If grilling covered, cook the mushrooms and onions for 7 to 9 minutes, turning once midway, and brushing with the glaze. Cook the pasta according to the package directions. Slice the onion rings in half and separate them. In a large serving bowl, toss the pasta with the oil and add the mushrooms and onions. Toss again, gently this time, add a little or all of the remaining glaze, and add salt to taste. Sprinkle with parsley and serve hot or at room temperature. Serves 6. Per Serving: 196 Cal; 8 g Total Fat; 25 g Carb; 25mg Cholesterol; 15mg Sodium; 7g Protein. Exchanges: 1-1/2 Bread; 1-1/2 Veg; 1-1/2 Fat.
GRILLED
SUMMER SQUASH WITH ROSEMARY 1 pound yellow summer squash (such as
crookneck) Prepare the grill with nonstick cooking spray and bring to medium heat. Cut squash in half lengthwise. Combine vinegar and next 3 ingredients in a large bowl. Add squash, and toss to coat. Place squash on grill rack coated with cooking spray; cover and grill 8 to 10 minutes or until tender, turning and basting with rosemary mixture every 2 minutes. Makes 4 Servings. Per Serving: 55 Cal; 4 g Total Fat (1/2 g Sat Fat); 6 g Carb; 00 mg Cholesterol; 150 mg Sodium; 1-1/2 g Fiber; 1 g Protein. Exchanges: 1 Veg; 1 Fat.
GRILLED
SUMMER VEGETABLES 1 medium-size sweet red pepper, cut into 6
strips Combine first 4 ingredients. Combine vinegar and next 3 ingredients in a small bowl; stir well with a wire whisk. Brush vegetables with vinegar mixture. Coat grill topper with cooking spray; place on grill over medium-hot coals (350°F to 400°F). Place vegetables in grill topper and grill, uncovered, 5 minutes on each side or until crisp-tender, turning once. Transfer to a serving platter; sprinkle with salt. Makes 4 Servings. Per Serving: 66 Cal; 4 g Total Fat; 8 g Carb; 00 mg Cholesterol; 151 mg Sodium; 38 mg Calcium; 2 g Protein; 2 g Fiber. Exchanges: 1-1/2 Veg; 1 Fat.
MIXED
FRUIT KEBABS 2 Tbsp honey Preheat the grill to a medium heat. When ready to cook, spray the rack (off the grill) with nonstick cooking spray. Meanwhile, in a large bowl, combine the honey, orange juice, and nutmeg. Add the fruit and toss to coat. Alternately thread the fruit onto 4 skewers. Hint: If using wooden skewers, wet them before threading for best results Also, you can skewer the fruits up to 30 minutes in advance by preparing them before you sit down to dinner so they'll be ready to cook when it's time for dessert. Grill the kebabs, turning once, for 4 to 5 minutes or until the fruit is tender. Sprinkle with the lime zest and serve. Makes 4 Servings. Per Serving: 109 Cal; 1 g Total Fat; 28 g Carb; 00 mg Cholesterol; 1 mg Sodium; 1 g Protein. Exchanges: 2 Fruit.
OPEN-FACE
PLUM TARTS 4 (6-inch) flour tortillas Preheat the grill with the grill topper to a medium heat. When ready to cook, spray the grill topper (away from the grill) with nonstick cooking spray. Brush each tortilla with 2 teaspoons of the apple jelly. Arrange the sliced plums in concentric circles on each of the tortillas. (if using 2 different colors of plum, alternate the colors!) In a small bowl, combine the sugar and cinnamon and sprinkle over the plums. Grill the tortillas on the grill topper, covered, for 6 to 7 minutes or until the plums are tender. Divide the tortillas among 4 plates; brush the remaining apple jelly over the hot plums and serve. Makes 4 Servings. Hint: This is a perfect recipe for children to help with. Place each tortilla on a plate and let the kids add the plum topping. The plates will also make it easier for you to slip the tarts onto the grill topper with little risk of a mishap. Per Serving: 193 Cal; 2 g Total Fat; 43 g Carb; 00 mg Cholesterol; 105 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 1 Fruit.
CRUNCHY
WALNUT PEARS 4 ripe medium pears, peeled, halved &
cored Fire up the grill, bringing the temperature to medium (4 to 5 seconds with the hand test). Place the pears in a shallow dish. Pour the oil over the pears and turn them to coat evenly. Sprinkle the pears with the brown sugar and let them sit about 15 minutes. Drain the pears, reserving the oil-sugar mixture. Transfer pears to the grill cut-side down. Grill over medium heat for 8-10 minutes, turning once. Drizzle a little of the remaining oil-sugar mixture in the pears’ cavities & sprinkle with toasted walnuts. Serve warm. Makes 4 Servings. Per Serving: 232 Cal; 12 g Total Fat; 33 g Carb; 00 mg Cholesterol; 3 mg Sodium. Exchanges: 1/2 Starch; 2 Fruit; 2 Fat.
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