From the monthly archives: "October 2012"

 

Prep time: 5 minutes

Cook time: 20 minutes

Makes: 6 servings

 

Ingredients:

  • 1/2 cup balsamic vinegar
  • 2 teaspoons dark brown sugar
  • 1/2 teaspoon pure vanilla
  • 1/8 teaspoon black pepper
  • 3 large just-ripe freestone peaches, halved and pitted
  • 2 teaspoons canola oil
  • 2 teaspoons unsalted butter, melted
  • 6 scoops low-fat vanilla frozen yogurt

 

Directions:
1. In a small saucepan, bring the vinegar and sugar to a boil. Reduce heat to low; simmer until reduced by half and slightly syrupy, about 10 minutes. Stir in the vanilla and black pepper. Set aside.
2. Heat a grill to medium. Brush cut side of the peaches with the canola oil and cook cut side down until nicely grill marked, 2 to 3 minutes. Give peaches a quarter turn and grill 1 to 2 minutes more for crosshatch marks. Flip over and brush tops with the melted butter. Grill cut side up until tender, 3 to 4 minutes more.
3. Arrange a peach half in each of 6 serving dishes and top with a scoop of frozen yogurt. Drizzle syrup over the top.

 

Nutrition facts per serving: 199 calories, 5g protein, 34g carbohydrate, 6g fat (2.9g saturated), 2g fiber

 

Source: Fitness Magazine

 

 

 

 

 

Prep time: 10 minutes
Cook time: 12 minutes
Makes: 6 servings

 

Ingredients:

  • 3 tablespoons unsalted butter, softened
  • 1/2 teaspoon grated lime zest
  • 1 teaspoon fresh lime juice
  • 1/2 teaspoon finely minced canned chipotles plus 1/2 teaspoon sauce
  • 1/2 teaspoon salt
  • 6 ears fresh corn in husks
  • Nonstick cooking spray
  • Lime wedges (optional)

 

Directions:
1. Combine the butter, lime zest and juice, chipotles and sauce, and salt in a small bowl. Set aside.
2. Heat a grill to medium-high. Remove outer husks from corn, leaving just a few of the innermost layers. Gently pull those down, remove the silks, and pull the husks back up. Lightly mist grill with cooking spray. Cook corn 8 to 12 minutes, turning often, until crisp-tender and lightly charred.

3. Strip away husks; brush corn with butter mixture. Serve with lime wedges if desired.

 

Nutrition facts per serving: 136 calories, 3g protein, 17g carbohydrate, 8g fat (4g saturated), 2g fiber

 

Source: Fitness Magazine

 

 

 

 

Ingredients:

  •  2 large ears of corn, shucked
  • 1 cup(s) chopped seedless cucumber
  • 3/4 cup(s) black beans, rinsed
  • 1 medium jalapeño pepper, seeded and finely chopped
  • 2 tablespoon(s) chopped fresh mint
  • 3 tablespoon(s) fresh lemon juice
  • 2 tablespoon(s) extra-virgin olive oil
  • teaspoon(s) coarse salt
  • 1/4 teaspoon(s) ground black peppe

Directions:

1.    Heat a grill pan over high heat. Place the corn on the grill and char lightly on all sides. Cool slightly, cut the kernels from the cob, and place in a medium bowl. Toss in the remaining ingredients, cover, and let sit for 15 minutes. Serve over slices of toasted bread.

 

Tips & Techniques:

Use frozen corn kernels and skip charring. The results will still please.

 

Nutritional Information
(per serving)

 

Calories                            16

Total Fat                           1g

Saturated Fat                   —

Cholesterol                        0

Sodium                        67mg

Total Carbohydrate          2g

Dietary Fiber                     —

Sugars                              —

Protein                              —

Calcium                            —

 Source: Delish

Ingredients:

  • 1/4 cup(s) soy sauce
  • 1/4 cup(s) balsamic vinegar
  • 1 tablespoon(s) brown sugar
  • 1 teaspoon(s) fresh thyme leaves
  • 1/4 teaspoon(s) ground pepper
  • 1 (1 1/4-pound) beef flank steak
  • 1 medium (8-ounce) red onion, cut into 4 thick slices
  • 8 slice(s) sourdough bread, toasted on grill if you like
  • 2 medium ripe tomatoes, sliced
  • 1 bunch(es) arugula, tough stems discarded
Directions:

1.    In large self-sealing plastic bag, mix soy sauce, vinegar, sugar, thyme, and pepper. Add steak to marinade, turning to coat. Seal bag, pressing out excess air. Place bag on plate; let stand 15 minutes at room temperature or 1 hour in the refrigerator, turning over several times.

2.    Meanwhile, for easier handling, insert 1 long metal skewer horizontally through onion slices; set aside. Prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.

3.    Remove steak from marinade; pour marinade into 1-quart saucepan. Heat marinade over high heat to boiling; boil 2 minutes.

4.    Place steak and onion slices on hot grill rack. Cover grill and cook steak and onion 12 to 15 minutes or until onions are browned and tender and meat is medium-rare, brushing both with marinade occasionally and turning both over once. Transfer steak to cutting board; separate onion into rings.

5.    Thinly slice steak diagonally across the grain. Arrange onion rings and steak on 4 slices of bread; spoon any meat juices from board over onion and steak. Top with tomatoes, arugula, and remaining 4 slices of bread.

 

Nutritional Information
(per serving)

Calories                                        210

Total Fat                                        3g

Saturated Fat                                1g

Cholesterol                                5mg

Sodium                                    815mg

Total Carbohydrate                  38g

Dietary Fiber                                 4g

Sugars                                                —

Protein                                             9g

Calcium                                              —

 Source: Delish

 

We gave this classic Provencal dish a taste of summer by grilling the vegetables traditionally used in ratatouille (bell pepper, eggplant, zucchini, tomato). Topped with grilled chicken, it makes an easy main course for summer entertaining. We like fresh marjoram and basil to complement the flavors, but any fresh herb will work. Serve with polenta and a glass of Pinot Noir.

4 servings

Active Time: 

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INGREDIENTS

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh marjoram
  • 1 teaspoon salt
  • Canola or olive oil cooking spray
  • 1 red bell pepper, halved lengthwise, stemmed and seeded
  • 1 small eggplant, cut into 1/2-inch-thick rounds
  • 1 medium zucchini, halved lengthwise
  • 4 plum tomatoes, halved lengthwise
  • 1 medium red onion, cut into 1/2-inch-thick rounds
  • 4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed (see Note)
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon red-wine vinegar

PREPARATION

  1. Preheat grill to medium-high.
  2. Combine oil, basil, marjoram and salt in a small bowl and reserve 1 tablespoon of the mixture in another small bowl; set aside.
  3. Coat both sides of bell pepper, eggplant, zucchini, tomato and onion pieces with cooking spray. Grill the vegetables, turning once, until soft and charred in spots, about 5 minutes per side for the pepper, 4 minutes per side for the eggplant and zucchini and 3 minutes per side for the tomatoes and onion.
  4. Rub the tablespoon of reserved herb mixture on both sides of chicken and sprinkle with pepper. Grill the chicken until cooked through and no longer pink in the center, 4 to 5 minutes per side.
  5. Meanwhile, transfer the grilled vegetables to a cutting board and chop into 1-inch pieces. Return to the bowl and toss with vinegar and the remaining herb mixture. Serve the grilled chicken with the ratatouille.

TIPS & NOTES

  • Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers

NUTRITION

Per serving: 324 calories; 13 g fat ( 2 g sat , 9 g mono ); 82 mg cholesterol; 16 g carbohydrates; 36 gprotein; 7 g fiber; 687 mg sodium; 1063 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (35% dv), Potassium (30% dv), Folate & Magnesium (20% dv)

Source: EatingWell

 

 

Grilled eggplant is one of life’s simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farm stand—or in your own backyard!

4 sandwiches

Active Time: 

Total Time: 

 

INGREDIENTS

  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 1/2-inch slices eggplant, (about 1 small)
  • 1/2 teaspoon garlic salt
  • 8 slices whole-grain country bread
  • 8 thin slices fresh mozzarella cheese
  • 1/3 cup sliced jarred roasted red peppers
  • 4 thin slices red onion

PREPARATION

  1. Preheat grill to medium-high.
  2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
  3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
  4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

 

NUTRITION

Per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 gprotein; 7 g fiber; 659 mg sodium; 353 mg potassium.

 

 Source: Eating Well

 

 

Ingredients:

  • 2 tablespoon(s) extra virgin olive oil
  • 2 teaspoon(s) fresh oregano leaves
  • 2 (about 1 1/2 pounds each) eggplants, cut lengthwise into 1/2-inch- thick slices
  • Non-stick cooking spray
  • teaspoon(s) salt
  • 1/4 teaspoon(s) coarsely ground pepper
  • 1 ounce(s) (1/4 cup) ricotta salata or feta cheese, crumbled
  • 2 plum tomatoes, cut into 1/2-inch dice
  • Lemon wedges
  • Oregano sprigs, for garnish

Directions:

1.  Prepare charcoal fire or preheat gas grill for covered direct grilling over medium-high heat.

2.  Meanwhile, in small saucepan, heat oil over medium heat until hot but not smoking. Remove saucepan from heat; add 2 teaspoons oregano. Let steep until ready to serve.

3.  Lightly spray both sides of eggplant slices with non-stick spray; sprinkle with salt and pepper. Place eggplant on hot grill rack. Cover grill and cook eggplant 7 to 10 minutes or until tender and browned, turning over once.

4.  Transfer eggplant to platter; drizzle with oregano oil and top with ricotta salata and tomatoes. Serve with lemon wedges. Garnish with oregano sprigs.

 

Nutritional Information (per serving)

Calories                                   85

Total Fat                                     5g

Saturated Fat                              1g

Cholesterol                               3mg

Sodium                                   210mg

Total Carbohydrate                  10g

Dietary Fiber                                4g

Sugars                                                —

Protein                                             2g

Calcium                                             —

Source: Delish

 

Ingredients:

  • 4 medium (1 1/2 pounds) skinless, boneless chicken-breast halves
  • 2 limes
  • 1 tablespoon(s) olive oil
  • 1 medium (3 1/2 pounds) pineapple, peeled and cut into 1/2-inch-thick slices
  • 1/4 cup(s) loosely packed fresh mint leaves, chopped
  • Salt and pepper
Directions:

1.  Prepare outdoor grill for direct grilling on medium, or preheat large ridged grill pan on medium.

2.  Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even 1/2-inch thickness.

3.  From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges; set aside. In small bowl, combine oil, lime peel, and juice. Lightly brush pineapple on both sides with lime mixture; set aside remaining lime mixture in bowl. Place pineapple slices on hot grill rack and cook 10 minutes or until browned on both sides, turning over once.

4.  Stir mint into remaining lime mixture and pat onto both sides of chicken. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper to season both sides. Place chicken on hot grill rack and cook 5 minutes or until chicken is browned on both sides and no longer pink throughout, turning over once. Serve chicken with pineapple and lime wedges.

Nutritional Information (per serving)

Calories                                   320

Total Fat                                   6g

Saturated Fat                           1g

Cholesterol                            99mg

Sodium                                  385mg

Total Carbohydrate               27g

Dietary Fiber                             3g

Sugars                                          —

Protein                                     40g

Calcium                                      —

Source:  Delish 

This combination is inspired by Argentinian asado (barbecue), where the focus is on luscious grilled Argentinian beef. Serve with warm whole-grain bread.

 

INGREDIENTS

SALAD

  • 4 medium tomatoes, cut into wedges
  • 1/2 cup thinly sliced sweet onion
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon distilled white vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper

STEAK

  • 1 pound boneless rib-eye steak, about 1 inch thick, trimmed of fat and cut into 4 portions
  • 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • Chimichurri Sauce

PREPARATION

  1. Preheat grill to high.
  2. To prepare salad: Combine tomatoes, onion, oil and vinegar in a medium bowl. Season with salt and pepper.
  3. To prepare steak: Rub steak with oil. Season on both sides with salt and pepper. Grill the steak 3 to 4 minutes per side for medium-rare. Allow the steak to rest 5 minutes; serve with the salad on the side and a dollop of chimichurri sauce on top.

SOURCE: Eating Well

 

Fresh herbs make all the difference in this light, summery bean salad that in turn makes an aromatic bed for the easy grilled shrimp. The shrimp and salad are wonderful together but you could also make them separately. Consider skewering and grilling scallops as another delicious option.

 

INGREDIENTS

  • 1 teaspoon finely grated lemon zest
  • 1/3 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons packed fresh oregano, minced
  • 2 tablespoons packed fresh sage, minced
  • 2 tablespoons minced fresh chives
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 2 15-ounce cans cannellini beans, rinsed
  • 12 cherry tomatoes, quartered
  • 1 cup finely diced celery
  • 24 raw shrimp (21-25 per pound; see Note), peeled and deveined

PREPARATION:

  1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
  2. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
  3. Thread shrimp onto 6 skewers. (If using a grill pan, you don’t need to skewer the shrimp.)
  4. Oil the grill rack (see Tip) or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.

 

Makes 6 servings, about 3/4 cup salad and 4 shrimp each

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SOURCE: Eating Well