From the monthly archives: "December 2012"

Prep: 5 min. + marinating Grill: 15 min.

Yield: 4 Servings

 

Ingredients:

• 1/2 cup Imperial Sugar® / Dixie Crystals® Granulated Sugar

• 1/2 cup white vinegar

• 1/3 cup ketchup

• 1 tablespoon Worcestershire sauce

• 1/2 teaspoon ground mustard

• 1/2 teaspoon paprika

• 1/2 teaspoon curry powder

• 1/2 teaspoon garlic salt

• 1/2 teaspoon salt

• 1/8 teaspoon pepper

• 4 boneless skinless chicken breast halves (4 ounces each)

 

Directions:

1. In a blender, combine the first 10 ingredients; cover and process until blended. Pour into a large resealable plastic bag; add chicken. Seal bag and turn to coat. Refrigerate for 1-2 hours.

2. Drain and discard marinade. Grill chicken, covered, over medium heat for 6 minutes on each side or until a meat thermometer reads 179°. Yield: 4 servings.

Originally published as Curry Grilled Chicken in Quick Cooking September/October 1999, p9

 

Source: Taste Of Home

 

Prep: 10 min. + marinating Grill: 15 min.

Yield: 4 Servings

 

Ingredients:

• 6 tablespoons white vinegar

• 3 tablespoons canola oil

• 2 tablespoons ketchup

• 2 teaspoons dried parsley flakes

• 1-1/2 teaspoons garlic salt

• 1/2 teaspoon paprika

• 1/4 teaspoon dried oregano

• 1/8 teaspoon hot pepper sauce

• 1/8 teaspoon Worcestershire sauce

• 1 bay leaf

• 4 boneless skinless chicken breast halves (6 ounces each)

 

Directions:

1.  In a large resealable plastic bag, combine the first 10 ingredients; add chicken. Seal bag and turn to coat; refrigerate for 4-8 hours, turning occasionally.

2.  Drain and discard marinade. Grill chicken, covered, over medium heat for 6-8 minutes on each side or until juices run clear. Yield: 4 servings.

 

Nutritional Facts:

1 chicken breast half equals 208 calories, 7 g fat (1 g saturated fat), 94 mg cholesterol, 275 mg sodium, 1 g carbohydrate, trace fiber, 34 g protein.

Diabetic Exchanges: 5 lean meat, 1/2 fat.

Originally published as Zesty Grilled Chicken in Simple & Delicious July/August 2006, p48

 

Source: Taste Of Home

 

 

From EatingWell: July/August 1997

 

Southwestern flavors star in this potluck-perfect salad.

4 main-dish or 6 side-dish servings

Active Time: 30 minutes

Total Time: 1 hour

 

INGREDIENTS:

• 2/3 cup short-grain brown rice

• 1 15-ounce can black beans, rinsed

• 3 large ears corn, husked

• 2 medium red onions, cut into 3/8-inch-thick slices

• 1 green bell pepper, cored and quartered lengthwise

• 1 small ripe avocado

• 1/2 cup hot tomato salsa, preferably chipotle

• 1/2 cup orange juice

• 1/3 cup lime juice

• 3 tablespoons chopped fresh cilantro

• 1 tablespoon canola oil

• 3/4 teaspoon ground cumin

• Salt & freshly ground pepper, to taste

• Baked tortilla chips, (optional)

 

PREPARATION:

1.  Cook rice in a large pot of boiling salted water, until al dente, 25 to 30 minutes. Drain and rinse. Place in a large bowl, toss with beans and set aside.

2.  Meanwhile, preheat grill.

3.  Oil the grill rack (see Tip). Grill corn, onions and bell pepper, turning frequently, until tender and charred, 10 to 12 minutes.

 

4. Cut kernels from cobs (see Tip) and add to reserved rice and beans. Dice the bell pepper and half the onions; add to the rice mixture. Place the remaining onions in a mixing bowl. Peel and dice avocado; add half to rice mixture and half to the bowl with sliced onions.

5.  Whisk salsa, orange juice, lime juice, cilantro, oil and cumin in a small bowl. Season with salt and pepper. Toss 3 tablespoons of the salsa mixture with sliced onions and avocado. Toss the rest with rice mixture.

 

6. Spoon rice mixture onto a serving dish and top with onion-avocado mixture. Serve with chips, if desired.

 

TIPS & NOTES:

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

To remove corn kernels from the cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.

 

NUTRITION:

Per serving: 421 calories; 11 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 72 g carbohydrates; 0 g added sugars; 13 g protein; 12 g fiber; 275 mg sodium; 779 mg potassium.

Nutrition Bonus: Vitamin C (103% daily value), Potassium (22% dv), Folate (16% dv).

Carbohydrate Servings: 4

Exchanges: 4 starch, 1 vegetable, 1 very lean meat, 2 fat

 

Source: EatingWell

 

 

From EatingWell: August/September 2006

Firm tofu is well suited for the grill because it does not fall apart. Seasoned with curry powder, the grilled tofu is not only filling, but also refreshing with its complementary sweet, spicy and tangy tamarind chutney served on the side for dipping. You may have extra chutney left over; serve it with grilled chicken or pork.

8 servings, 2 slices tofu & 2-3 tablespoons chutney each

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

• 1 cup tamarind concentrate, (see Note)

• 10 small dates, (about 2 1/2 ounces), pitted and coarsely chopped

• 2 tablespoons agave syrup, (see Note)

• 1 teaspoon finely grated fresh ginger

• 1/2 teaspoon ground cumin

• 1/2 teaspoon salt, divided

• Pinch-1/4 teaspoon cayenne pepper, (optional)

• 2 14-ounce containers water-packed firm or extra-firm tofu, drained

• 1 tablespoon grapeseed or canola oil

• 1 teaspoon curry powder

• 1/4 teaspoon freshly ground pepper

 

PREPARATION:

1.  Preheat grill to high.

2.  Blend tamarind concentrate, dates, agave syrup, ginger, cumin, 1/4 teaspoon salt and cayenne (if using) in a blender until smooth.

3.  Cut each block of tofu crosswise into eight 1/2-inch-thick slices. Lightly brush each slice with oil and season on both sides with a light sprinkle of curry powder, the remaining 1/4 teaspoon salt and pepper.

4.  Oil the grill rack (see Tip). Grill the tofu slices until golden and heated through, 2 to 3 minutes on each side. Serve hot with the tamarind chutney for dipping.

 

TIPS & NOTES:

Make Ahead Tip: Cover and refrigerate the chutney (Step 2) for up to 1 week.

Notes: Tamarind is a tropical tree that produces a sour-sweet fruit in a brown pod, with edible pulp. It’s used in Asian and Indian curries, beverages and desserts. Purchase either tamarind concentrate or pulp. We found Thai brands of concentrate and pulp to work best in this recipe; Indian brands were too thick, dense and strong in flavor. To make your own “concentrate” combine 1/4 cup tamarind pulp and 1 cup hot water in a medium bowl. Let stand for 20 minutes. Break up the paste and mix it with the water with a fork. Pass the mixture through a fine sieve set over a bowl, pressing against the sieve to collect as much of the pulp as possible. Discard solids.

Agave syrup or nectar is the naturally sweet juice extracted from the agave plant. It has a lower glycemic index and is lower in calories than table sugar, but is even sweeter. Use it in moderation when substituting for table sugar. Look for it near other sweeteners in health food stores.

Tip: How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

 

NUTRITION:

Per serving: 211 calories; 6 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 9 g protein; 3 g fiber; 158 mg sodium; 210 mg potassium.

Nutrition Bonus: Calcium (20% daily value).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1 medium-fat meat

 

Source: EatingWell

 

 

 

From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook (2008)

Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we’ve added them to the sauce to give it a tasty twist.

8 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

 

STEAK:

• 6 cloves garlic, minced

• 1/2 small hot pepper, such as jalapeño or serrano, minced

• 2 teaspoons extra-virgin olive oil

• 1/4 teaspoon kosher salt

• 2 pounds flank steak

 

SALSA:

• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced

• 4 medium tomatoes, chopped

• 1/2 cup chopped red onion

• 1/2 small hot chile, such as jalapeño or serrano, minced

• 1/4 cup chopped fresh cilantro

• 2 tablespoons red-wine vinegar

• 1/4 teaspoon kosher salt

 

PREPARATION:

1.  Preheat grill to high (see Broiling Variation).

2.  To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

3.  To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

4.  Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.

 

TIPS & NOTES:

Broiling variation:

Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.

 

NUTRITION:

Per serving: 215 calories; 8 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 341 mg sodium; 627 mg potassium.

Nutrition Bonus: Zinc (36% daily value), Vitamin C (25% dv), Iron (20% dv), Potassium (18% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 4 lean meat

 

Source: EatingWell

 

 

From EatingWell: Summer 2002

Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.

 

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

• 1 pound prepared pizza dough, preferably whole-wheat

• 1/2 cup prepared pesto

• 4 ripe plum tomatoes, thinly sliced

• 1/2 cup crumbled feta cheese

• Freshly ground pepper, to taste

• 1/4 cup lightly packed fresh basil leaves, torn

 

THIS RECIPE CALLS FOR:

Whole-Wheat Pizza Dough

 

PREPARATION:

1.  Heat grill to medium-high.

2.  Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.

3.  Lay crusts on grill (they won’t stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.

4.  Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.

 

NUTRITION:

Per serving: 430 calories; 18 g fat ( 7 g sat , 9 g mono ); 27 mg cholesterol; 49 g carbohydrates; 17 gprotein; 4 g fiber; 749 mg sodium; 262 mg potassium.

Carbohydrate Servings: 3 1/2

Exchanges: 3 starch, 1/2 vegetable, 1/2 fat

 

Source: EatingWell

 

 

From EatingWell: May/June 2008, September 1998, EatingWell for a Healthy Heart Cookbook (2008)

A simple relish of parsley and olives jazzes up grilled tuna. Make it a meal: Serve with grilled vegetables and steamed new potatoes.

 

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

 

INGREDIENTS:

 

GRILLED TUNA WITH OLIVE RELISH:

• Olive Relish

• 1/2 cup finely chopped fresh parsley

• 1/3 cup chopped pitted imported black olives, such as kalamata

• 1/4 cup finely chopped celery

• 1 small clove garlic, minced

• 1/2 teaspoon dried oregano

• 1 tablespoon lemon juice

• 1 teaspoon extra-virgin olive oil

• 1/8 teaspoon salt

• Freshly ground pepper, to taste

 

GRILLED TUNA:

• 1 3/4 pounds tuna steak, trimmed and cut into 6 portions

• 1 tablespoon extra-virgin olive oil

• 1/4 teaspoon salt

• 1/8 teaspoon freshly ground pepper

• Lemon wedges, for garnish

 

PREPARATION:

1.  To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.

2.  To grill tuna: Preheat grill to medium-high.

3.  Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with Olive Relish and lemon wedges.

 

TIPS & NOTES:

Make Ahead Tip: The olive relish (Step 1) will keep for up to 1 hour.

 

NUTRITION:

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 266 mg sodium; 636 mg potassium.

Nutrition Bonus: Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).

Exchanges: 4 1/2 lean meat

 

Source: EatingWell

 

From EatingWell: May/June 2012

Chimichurri sauce is a zingy Argentinean sauce made with garlic, parsley, vinegar and oil. Here chimichurri sauce doubles as marinade for flank steak and as salad dressing for this grilled steak salad recipe.

 

4 servings

Active Time: 1 hour

Total Time: 1 hour

 

INGREDIENTS:

• 1 cup packed flat-leaf parsley leaves

• 5 tablespoons extra-virgin olive oil, divided

• 1/4 cup white vinegar

• 1 small clove garlic, chopped

• 3/4 teaspoon salt, divided

• 1 pound flank steak, trimmed

• 2 hearts of romaine or 2 small heads

• 1 large bell pepper, quartered

• 1 small red onion, sliced 1/2 inch thick

 

PREPARATION:

1.  Puree parsley, 1 tablespoon oil, vinegar, garlic and 1/4 teaspoon salt in a blender. Pat 1 tablespoon of the mixture on each side of steak. Put the steak on a plate, cover and refrigerate at least 1 hour and up to 24 hours. Add 3 tablespoons oil to the herb mixture remaining in the blender; pulse to blend. Transfer to a bowl, cover and refrigerate if not using right away.

2.  Twenty minutes before you are ready to grill, preheat grill to medium-high.

3.  Cut each heart (or head) of romaine in half lengthwise, leaving the root end intact. Brush lettuce, bell pepper and onion with the remaining 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt. Sprinkle the steak with remaining 1/4 teaspoon salt. Let the dressing come to room temperature if necessary while you grill.

4.  Take the steak, lettuce, bell pepper and onion out to the grill. Oil the grill rack (see Tip). Put everything on the grill, placing the steak on the hottest part. Grill the steak, turning once, until desired doneness, 6 to 8 minutes per side for medium. Grill the pepper and onion, turning occasionally, until charred and tender, about 10 minutes total. Grill the lettuce, turning once, until lightly charred, about 2 minutes per side.

5.  Let the steak rest on a clean cutting board for 5 minutes, then thinly slice against the grain. Chop the bell pepper and onion. Divide the lettuce, steak, pepper and onion among 4 plates. Drizzle with the reserved dressing.

 

TIPS & NOTES:

Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

 

NUTRITION:

Per serving: 363 calories; 24 g fat ( 5 g sat , 16 g mono ); 70 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 27 g protein; 4 g fiber; 518 mg sodium; 864 mg potassium.

Nutrition Bonus: Vitamin A (249% daily value), Vitamin C (130% dv), Folate (54% dv), Zinc (34% dv), Potassium (25% dv), Iron (23% dv)

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 4 1/2 lean meat

 

Source: EatingWell

 

From EatingWell: May/June 1994, EatingWell Serves Two

Chipotle peppers in adobo sauce contribute a rich smokiness to this quick orange-infused barbecue sauce.

 

4 servings

Active Time: 10 minutes

Total Time: 25 minutes

 

INGREDIENTS:

• 2 tablespoons orange-juice concentrate, thawed

• 1 tablespoon finely chopped chipotle peppers in adobo sauce, (see Note)

• 1 tablespoon balsamic vinegar

• 2 teaspoons unsulfured molasses

• 1 teaspoon Dijon mustard

• 1 pound boneless, skinless chicken breasts,trimmed

• Salt to taste

 

PREPARATION:

• Preheat grill or broiler.

• Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.

• Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

 

TIPS & NOTES:

Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

 

NUTRITION:

Per serving: 150 calories; 3 g fat ( 1 g sat , 1 g mono ); 63 mg cholesterol; 7 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 227 mg sodium; 302 mg potassium.

Nutrition Bonus: Selenium (30% daily value), Vitamin C (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 3 1/2 very lean meat

 

 

Source: EatingWell

 

 

From EatingWell: May/June 1997, The Essential EatingWell Cookbook (2004)

 

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

• Blue Cheese Sauce, (recipe follows)

• 3 teaspoons walnut oil, or extra-virgin olive oil, divided

• 4 slices whole-wheat country bread

• 2 vine-ripened tomatoes, cut into 1/2-inch-thick slices

• 4 portobello mushroom caps, 3-4 inches in diameter

• 1 sweet onion, such as Vidalia, cut into 1/2-inch-thick slices

• Salt & freshly ground pepper, to taste

• 2 cups trimmed arugula, or watercress

• 2 tablespoons chopped walnuts

 

PREPARATION:

1.  Preheat a grill to medium-high.

2.  Prepare Blue Cheese Sauce. Set aside.

3.  Dip a pastry brush in water, then lightly brush 1 teaspoon oil over both sides of bread. Grill (or toast) the bread, about 1 minute per side. Set aside.

4.  Lightly brush tomatoes, mushrooms and onion slices with remaining 2 teaspoons oil. Season with salt and pepper. Oil the grill rack (see Tip). Grill the vegetables (or pan-sear in batches) until browned on both sides: about 1 minute per side for tomatoes, 3 to 5 minutes per side for mushrooms and onion. Cut mushrooms into 1/2-inch-thick slices and separate onion slices into rings.

5.  To assemble, spread the reserved cheese sauce over the grilled bread. Divide arugula (or watercress) among the bread slices and arrange the grilled vegetables on top. Sprinkle with walnuts. Serve immediately.

 

TIPS & NOTES:

To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

 

NUTRITION:

Per serving: 267 calories; 6 g fat ( 1 g sat , 1 g mono ); 1 mg cholesterol; 34 g carbohydrates; 10 g protein;5 g fiber; 267 mg sodium; 1107 mg potassium.

Nutrition Bonus: Potassium (55% daily value), Fiber (24% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 3 vegetable, 1 fat

 

 

Source: EatingWell