17 Healthy Grilling Recipes

Get outside and start grilling!
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BBQ Ahi Tuna Loin with Citrus

From Brian Moyers at BLT Steak in LA. Ingredients: Ahi #1 grade tuna, cut into 7 to 8 oz thick blocks Spice Rub: *1/8th cup cumin powder 1/8th cup garlic powder 1 Tbl. Spanish paprika* *Citrus chutney: 1 Tbl orange segments diced tsp orange zest (blanched twice minced finely & stored in a light simple syrup) 1 tsp finely diced black olive 1 tbsp small diced tomato 1 tsp minced chives 1 tsp lemon juice 1 tbl olive oil* 1. Mix all dry rub spices together. 2. In a separate small bowl mix all of the citrus chutney ingredients together and put to the side. 3. Heat the grill to highest temperature. 4. "Season" the grill by putting some cooking oil on an old rag and wiping down the grill surface. (Very important step when grilling fish) 5. Season the tuna well with salt and pepper then roll it in the the dry rub spices. 6. Warm a couple tablespoons of the BBQ sauce and keep in warm area. 7. Place the Tuna on the hot seasoned grill and cook on each side for 1 full minute or until all sides have nice grill marks and the tuna is between rare & med rare. 8. For the plating: Take a spoonful of BBQ sauce and plate a thick line of sauce down the middle of the plate. 9. Slice the grilled Tuna in four equal size pieces and place them on top of the BBQ sauce with the rare inside facing upward. 10. Spoon a small amount of "citrus chutney" atop each piece of tuna, garnish with micro cilantro if available and enjoy.

Branzino with tomatoes, capers and lemon

From Victor Casanova at the newly opened Culina, Modern Italian at Four Seasons Los Angeles in Beverly Hills. *4 2lb. branzino, scaled, gutted and fins trimmed 1 16oz. can of pam non-stick spray 4 oz. fresh rosemary, roughly chopped 2 c fresh squeezed lemon juice c capers, rinsed 3 c sweet 100 tomatoes, cut in half 1 c extra virgin olive oil 2 oz. Italian parsley, cut into chiffonade s&p, to taste* 1. Turn outdoor grill on and set to 425 degrees with door closed. 2. Season the branzino with salt, pepper and rosemary. 3. Rub fish with extra virgin olive oil. 4. Open grill door and spray liberally with Pam. 5. Put fish on grill and cook until the fish will naturally release from the grill. 6. Turn fish over to the the other side and cook. 7. In large saute pan turn the heat to high. 8. Add capers, then add lemon juice and reduce by half. 9. Add tomatoes, then parsley and off the heat. 10. Slowly whisk in extra virgin olive oil. 11. Put each fish on individual plates then spoon over sauce.

Jerk Shrimp Kebabs with Tomatoes, Onions, and Peppers From the Deen Brothers

Serves 6
  • cup bottled jerk sauce
cup plus 2 tablespoons olive oil 1 teaspoons peeled and finely chopped fresh ginger Salt and freshly ground black pepper to taste 1 pound large shrimp, peeled and deveined 1 cup grape or cherry tomatoes 1 large onion, cut into chunks 1 bell pepper, seeded and cut into 1/4-inch strips 1 tablespoon chopped fresh parsley, for garnish* 1. If using bamboo skewers, soak them in water for at least 20 minutes. Preheat the broiler or prepare the grill. 2. To make the marinade: In a large bowl, whisk together the jerk sauce, cup of the olive oil, the ginger, salt, and pepper. Add the shrimp and toss to coat. Cover and marinate for 15 minutes. 3. In a separate bowl, toss the tomatoes and onion with the remaining 2 tablespoons olive oil. Season with salt and pepper. 4. Spread the vegetables out on a large plate and microwave them for 2 minutes. Let the vegetables cool slightly, then thread them onto skewers along with the shrimp. 5. Place the skewers on a rimmed baking sheet lined with aluminum foil, or, if grilling, place on the grill. Cook, turning once, for 5 to 6 minutes more, or until the vegetables are tender and the shrimp are opaque. Garnish with the parsley before serving. If you can’t find jerk sauce, you can skip it and make this even simpler. Just brush the shrimp and veggies with olive oil, season with salt and pepper, and grill as directed. The shrimp won’t be spicy, but their sweet flavor will really shine.

Caribbean Chicken

*Juice and zest of 1 fresh lime, separated Juice and zest of 1 fresh orange, separated 1 tbsp agave nectar 1 tbsp molasses 1 tbsp fresh ginger, minced 4 cloves garlic, passed through a garlic press tsp ground cinnamon 1/8 tsp ground nutmeg 1/8 tsp ground mace 1 tsp hot sauce 4 × 5 oz boneless, skinless chicken breasts 1 tbsp coconut butter 1 × 8 oz can crushed tomatoes 1 tsp sea salt 1 tsp freshly ground black pepper* 1. Make a marinade in a small bowl or Mason jar by combining citrus juices (reserve the zest), agave nectar, molasses, ginger, garlic, cinnamon, nutmeg, mace and hot sauce. Shake or mix well. 2. Pour marinade over chicken breasts and let stand for at least an hour. The longer the chicken marinates, the stronger the flavor. 3. Heat coconut butter in large skillet over medium-high heat. Remove chicken breasts from marinade and place in skillet. Keep the marinade. Brown chicken on both sides. 4. Reduce heat and add reserved marinade, tomatoes and citrus zest. Add salt and pepper. 5. Cover and cook for 35 minutes. Check occasionally to make sure chicken does not stick to pan. 6. Remove chicken from pan and transfer to heated serving plate. Increase heat of skillet to reduce sauce. When it thickens, remove from heat and pour over chicken. Nutritional value per serving: calories: 347; calories from fat 59; protein 28 g; carbs 14 g; total fat 8 g; saturated fat 3 g; trans fat 0 g; fiber 2 g; sodium 653; cholesterol 137 mg; sugar 5 g Recipe from The Eat Clean Diet Recharged, buy from Amazon here.
Photo by Donna Griffith

Grilled Alaskan Halibut

Recipe from Andrea Cavaliere of Cecconi’s in West Hollywood. *7 oz Alaskan Halibut with skin on Lemon zest: approximately 1 grate Thyme: 1 stem Parsley: 2-3 leaves Black pepper: 1 twist Extra virgin olive oil: 1 tbsp Sea salt to taste Smoked salt: a pinch* *Rainbow chard: 4 stems (with leaves separated) Garlic: 1 clove, sliced Chilli: half Fresno Chilli Anchovy: 1 filet cured anchovy* 1. Marinate the halibut with lemon zest, fresh thyme, parsley, black pepper & extra virgin olive oil for 1/2 hour previous to grilling. 2. We use a charcoal grill, and olive trees fuel our grill. You can use smoky wood chips to achieve a similar result. 3. Season the skin with Moldon’s sea salt and a pinch of smoked salt so it becomes nice, dry & crispy. 4. Place the Halibut on the grill skin side down until the skin looks crispy but not burned. 5. Approximately 2 minutes each side. 6. Turn the halibut 90 degrees to great a criss cross pattern. (Grill additional 2 minutes) 7. Serve with Rainbow chard. Chard preparation: 1. Separate leaves and stem. 2. Blanch leaves for approximately 1 minute. 3. Blanch stem for approximately 2 minues. 4. Sautee rainbow chard with garlic, chilli & anchovies for about 1 minute. Be careful not to burn garlic and chilli. 5. Serve with Halibut.

Chili Chicken Kababs

*3 tbsp olive oil 1 tbsp balsamic vinegar 1 tsp chili powder tsp paprika 1 large onion 2 garlic cloves 1tsp cayenne pepper Sea salt to taste Freshly ground black pepper to taste 1lb boneless, skinless chicken breast cut into 1 in pieces* 1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic. 2. Place the chicken in a shallow baking dish with the sauce and stir to coat. 3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade 4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear Recipe from the Eat Clean Diet for Men, buy it at Amazon here.
Photo by Donna Griffith

Citrus Barbecued Tofu with BBQ Sauce

*6 servings Prep time: 20 minutes Cook time: 15 minutes* *1 lb unflavored firm or extra firm tofu 1 cups BBQ sauce Juice of 1 fresh lime Juice of 1 fresh orange* 1. Tofu contains quite a bit of water, which must be removed before grilling for best results. This is easily accomplished by removing the tofu from its packaging and setting it on several layers of paper towel or clean kitchen towel folded in four. Set toweling on a baking sheet and place tofu on top. Place a similar absorbent layer overtop of the tofu and another baking sheet on top of that. Weight the whole arrangement down by placing a few heavy books on top. Let it sit this way for about an hour. 2. Meanwhile mix the citrus juice with the bbq sauch in a small bowl and set aside. 3. Extract the tofu from its press. Cut into ¾-inch squares for grilling. 4. Arrange tofu squares in a shallow glass baking dish or lasagna pan. Coat each piece well with marinade. Cover with plastic wrap and set in refrigerator overnight. 5. Put a light coating of cooking oil on clean BBQ racks. Preheat your grill to medium heat. When hot, place each tofu piece on grill and cook until grill marks appear. Turn and grill other side. Let tofu cook well on both sides about 10 minutes each. 6. Use remaining marinade to baste tofu. Keep the grill on medium heat (not overly hot). 7. When tofu is properly grilled remove from heat and serve between toasted halves of a whole-grain bun, or as your protein to accompany an array of summer salads. Recipe from The Eat Clean Diet Recharged, buy it at Amazon here.
Photo by Donna Griffith

Zesty Grilled Grouper From the Deen Brothers

*Serves 6 6 6-ounce grouper fillets 6 tablespoons olive oil Plus additional for brushing 1 tablespoon grated orange zest 6 tablespoons freshly squeezed orange juice 1 tablespoon grated fresh gingerroot 1 teaspoon hot sauce or to taste 1 teaspoon salt Freshly ground black pepper* 1. Place the fish in a large nonmetal dish. Whisk together the 6 tablespoons oil, the orange zest, orange juice, gingerroot, hot sauce, salt, and pepper to taste; pour over the fist. Cover and marinate in the refrigerator for 30 to 60 minutes. 2. Meanwhile, prepare the grill. Brush the fish with additional oil. Grill until fish just flakes when tested with a fork, about 5 minutes per side for each inch of thickness.

Bobby Deen’s Special Thick-Cut Garlic Pork Chops with Bourbon Glaze

Serves 2 to 4 *2 tablespoons Dijon mustard 1 tablespoon packed dark brown sugar 1 tablespoon Bourbon Two 3/4- to 1-pound (1 1/4 to 1 inches thick) center-cut, bone-in pork chops 1 garlic clove, halved* The Lady’s House Seasoning to taste 1. Prepare a medium-hot grill or preheat the broiler. If using the broiler, line a rimmed baking sheet with aluminum foil. 2. To make the glaze: In a bowl, mix together the mustard, brown sugar, and Bourbon. Rub the pork chops with the garlic and house seasoning, then brush with half the glaze. 3. Place the chops on the grill or, if broiling, place on the prepared baking sheet. Grill or broil, 4 inches from the heat, turning once, until the chops are slightly charred and cooked through (a hint of pink will remain in the center), 20 minutes total. Brush with the remaining glaze before serving. The Lady’s House Seasoning Makes 1 Cups *1 cup salt 1/4 cup freshly ground black pepper 1/4 cup garlic powder* In a small bowl, combine the salt, pepper, and garlic powder. Transfer to an airtight container and store at room temperature for up to 6 months.

Grilled Shrimp Kebabs

*Prep time: 35 minutes Cook time: 10 minutes* *Ingredients for shrimp and marinade: Juice of one fresh lemon Juice of one fresh orange 1/4 cup light soy sauce 1/4 cup avocado oil 3 gloves garlic, passed through a garlic press 2 tbsp agave nectar 1 tsp dried marjoram 16 large shrimps/4 per person, peeled and deveined* *Ingredients for kebabs: 1 each red, green, and yellow bell pepper, seeded and deveined, cut into eights 8 baby grape tomatoes, washed and kept whole 2 small, firm green zucchini, trimmed and cut into 1 inch pieces 12 button mushrooms, cleaned and left whole 1/4 avocado oil* Shrimp and Marinade: 1. Place all ingredients but shrimp in a large bowl. Mix well. 2. Add shrimp and toss to coat. Place in refrigerator overnight. Kebabs 1. Preheat grill. 2. Remove shrimp from refrigerator. 3. Using four long metal or soaked bamboo skewers, thread shrimp and vegetables, alternating colors and ingredients. 4. Brush avocado oil on the kebabs. Place on grill and cook, turning frequently, until done. Recipe from the Eat Clean Diet Cookbook, buy it at Amazon here.
Photo by Donna Griffith

Grilled Tuna Steaks with Lemon-Pepper Butter From the Deen Brothers

*2 tablespoons unsalted butter, softened teaspoon finely grated lemon zest 1 teaspoon freshly squeezed lemon juice 1/4 teaspoon freshly ground black pepper plus additional as desired 1/8 teaspoon garlic powder Extra Virgin olive oil for brushing 2 6-to 8-ounce tuna steaks, about 1 inch thick* 1. In a small bowl, mash together the butter, lemon zest, lemon juice, the 1/4 teaspoon pepper, and the garlic powder. Set aside (or chill if not using immediately). 2. Prepare the grill for medium-high direct heat and lightly oil the grate (or preheat a broiler). Brush oil on both sides of the tuna steaks. Season the tuna on both sides with salt and additional pepper. Grill or broil for 3 to 4 minutes per side for medium rare, turning once. 3. Transfer tuna steaks to a serving platter; top with the butter mixture.

Good Ol’ Burgers

*Prep time: 30 minutes Cooking time: 14-20 minutes (for 4 burgers)* *1 cup high-protein cereal flakes cup soy milk 1 tbsp low sodium beef broth 3 tbsp onion, minced 2 egg whites 1 lb lean ground beef Whole-wheat buns* 1. Combine the first five ingredients in a large bowl. Let the cereal flakes soak up the milk for 5 minutes. Add lean ground beef. Mix well with clean bare hands. Shape into patties and grill for 7-10 minutes on each side or until the burgers reach desired doneness. 2. Serve with grilled tomatoes and onions along with fresh lettuce leaves, homemade ketchup, relish and Dijon mustard. Nutritional value for one burger: Calories: 454; Calories from fat: 82; Total fat: 9; Saturated fat: 3 g; Total carbs: 54 g; Fiber: 9.5 g; Protein: 42 g; Sodium: 665 mg; Cholesterol: 85 mg Recipe from The Eat Clean Diet for Men, buy it at Amazon here.
Photo by Donna Griffith

Grilled Swordfish

*4 × 5 oz swordfish steaks 1 cup white wine Several cloves garlic, passed through a garlic press 7 sprigs fresh rosemary 1/4 tsp onion powder 1/4 tsp dried oregano 1/4 tsp ground cumin 1/4 tsp ground coriander 1 tsp sea salt Pinch freshly ground black pepper Juice of one fresh lemon 1 whole lemon 2 tbsp extra virgin olive oil* 1. Preheat grill to medium 2. Spray baking dish with Eat-Clean Cook Spray. 3. In small mixing bowl, combine wine, garlic, chopped rosemary, onion, powder, oregano, cumin and coriander to make marinade. Mix well. 4. Place swordfish steaks in a baking dish and dust with sea salt and black pepper. Pour marinade over fish. Cover and let stand in refrigerator for at least an hour. 5. In another small bowl, combine lemon juice and olive oil. Mix well and put aside for later use. 6. Remove swordfish from refrigerator and discard marinade. Use a paper towel to blot excess moisture from fish. 7. Place fish on preheated grill and cook for 5 minutes on one side and another 5 minutes on the other side. The goal is to cook the fish until it just begins to flake. Remove from grill when ready. 8. Place one swordfish steak on each of four pre-warmed plates. Drizzle some of the olive/lemon juice mixture over each of the steaks. Garnish with a lemon slice. Nutritional info: Calories: 282; calories from fat: 110; protein 30 g; carbs 4 g; total fat 12 g; saturated fat 0 g; trans fat: 0 g; fiber 0 g; sodium 708 mg; cholesterol 55 mg; sugar 0 g. Recipe from The Eat Clean Diet Cookbook, buy it from Amazon here.
Photo by Donna Griffith

Simply Grilled Fish

Recipe from Chef Kerry Simon of LA Market at the JW Marriott Los Angeles LA Live Yield: 1 *1 Lime (cut in 1/2) 1Clementine(cut in 1/2) 1Lemon zest 1 tsp butter 1tsp sugar Salt/pepper to taste 1tbs Olive oil 6oz filet of halibut, uncooked 2tsp Herbs(basil/oregano)* 1. Heat grill to medium heat. 2. Coat salmon in salt, pepper, sugar, lemon zest, olive oil. Place on grill. 3. Place Clementines and limes flesh side down on grill. 4. Turn halibut after four minutes, top with butter then close grill for five minutes while leaving fruit on grill. 5. Open grill top and squeeze juice from 1/2 Clementine and 1/2 lime over fish then place on plate. 6. Garnish with remaining grilled fruit and top with fresh herbs.

Low-fat Turkey Burgers

*6 servings Prep time: 20 minutes Cook time: 15 minutes* *1 cup high-protein cereal flakes cup skim milk 3 tsp instant low-sodium chicken bouillon 3 tbsp minced onion 2 egg whites 1 lb lean ground turkey* 1. Combine first five ingredients in a large bowl. Let the milk soak into the cereal flakes for 5 minutes. Add lean ground turkey. Mix well with clean bare hands. Shape into patties and grill. 2. Serve hot with lightly toasted buns for whole-grain buns. Avoid high-fat condiments such as mayonnaise. But definitely add mustard, low-sodium, low-sugar ketchup, lettuce and slices of fresh tomato. Nutritional Value per serving: Calories 209; calories from fat 51; protein 29 grams; carbs 9 g; dietary fiber 1 g; sugars 1 g; fat 5 g; sodium 810 mg Recipe from Eat Clean Diet Cookbook, 1st edition, buy it from Amazon here.
Photo by Donna Griffith

Watermelon Sangria

*1 small seedless watermelon, rind removed, cut into three-inch chunks Juice of 1 lime Juice of 1 lemon 3 cups pink wine 3 fresh oranges (preferably organic) washed, peeled, quartered and sliced 6 cups/ 1 lemonade, chilled ice cubes* 1. Place the watermelon chunks in a food processor. Add the juice of the lemons and limes. Process until smooth. Strain mixture through a fine mesh sieve into a large bowl. 2. Add pink wine. Stir to combine. 3. Prepare two large pitchers by filling one-third with ice and layering the sliced orange segments among the ice cubes. Pour sangria mixture into the pitchers. Serve cold. Nutritional info: Calories: 240; calories from fat 0; protein 4 g; carbs 47 g; total fat 0 g; saturated fat 0 g; trans fat 0 g; fiber 2 g; sodium 78 mg; cholesterol 0 mg; sugar 36 g Recipe from The Eat Clean Diet Cookbook, buy it at Amazon here.
Photo by Donna Griffith

Wolfgang Puck’s Barbecued Shrimp with Ginger and Lime

Serves 4 *Ingredients: 3 tablespoons freshly squeezed lime juice 3 tablespoons olive oil 1 tablespoon minced ginger 1 tablespoon brown sugar 1 large clove garlic, minced 1 teaspoon grated lime zest 1 teaspoon Asian sesame oil 1 pound large shrimp (16 to 20 count) 2 limes, each cut into 4 wedges 2 tablespoons chopped, fresh cilantro* Instructions: 1. In a large bowl, whisk together lime juice, olive oil, ginger, brown sugar, garlic, lime zest and sesame oil. Set aside. 2. Peel and de-vein the shrimp leaving the tails intact. Add shrimp to marinade and toss to coat thoroughly. Cover bowl or place contents of bowl in large re-sealable plastic food storage bag and refrigerate for at least 1 hour. 3. Pre-heat grill or broiler. Thread shrimp and lime wedges into 8 skewers, dividing evenly. 4. Cook shrimp skewers directly over medium-hot fire for about 5 minutes or until shrimp are bright pink, turning once during cooking or cook directly under the broiler, 3 to 4 inches from the heat source. UP NEXT: Super-Healthy Barbecue Menu, click here.

First Published Wed, 2010-06-09 11:59

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