As the days get longer and the nights get warmer, there is a certain subtle smell in the air that is a staple in the summer. The great smell of grilling out. That time of the year is right around the corner, and many people (myself included!) are eager to get that grill out of storage and dust it off. There are so many food and flavor choices you can use while grilling, above and beyond the boring plain old brats and burgers, so let me share my favorite great grilling ideas with you!
Mouthwatering Marinades
A great way to jazz up a grilled dish is to add a marinade. Any piece of red meat, poultry, or fish can have a marinade that really brings out the natural flavor. As a rule of thumb I like to keep my piece of protein in the marinade for at least 4 hours to really let the flavors absorb and to use either olive oil or canola oil as a base to keep the protein nice and moist. I don't know about you, but a dried out piece of steak or fish isn't too appetizing! Then, add your favorite sauces like worcestershire sauce, soy sauce, lemon juice, lime juice, or even honey or maple syrup. Don't forget to add some spices and salt and pepper to taste. Then, whisk it up, pour into a resealable plastic bag with the pieces of protein you will be cooking and let sit for 4 hours or up to 24 hours.
Spicy Beef or Chicken Marinade
1/4 cup soy sauce2 tablespoons white wine vinegar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons ground ginger
3/4 cup canola oil
2 green onions, chopped
1 teaspoon coarsely ground black pepper
2 jalapeno peppers, finely diced
1.) In a large bowl, mix soy sauce, honey, white wine vinegar, garlic powder, ground ginger, canola oil, green onions and black pepper.
2.) Place desired meat in marinade. Marinate in the refrigerator at least 4 hours before grilling.
A great way to add a ton of flavor to your grilled masterpieces without adding any calories is to use a rub. Rubs are usually best with steaks, pork, and chicken breasts. Rubs are also great because they are fast, easy, and a great way to be creative in the kitchen (or on the patio by the grill!). Start with some salt and pepper and add whatever spices you feel like that day. Maybe your in a spicy mood, or maybe its a tangy night tonight. Add fresh herbs to bring a great seasonal flare to your rub. Mix all the spices together, make sure your piece of protein is a bit moist and press both sides into the rub mixture, then grill away!
All-Purpose Rub for Meats
4 tablespoons white sugar1 tablespoon paprika
2 tablespoons mustard powder
1/2 teaspoon ground black pepper
1 pinch dried oregano
1 pinch dried thyme
1.) In a small bowl, combine the sugar, salt, paprika, mustard, pepper, oregano and thyme.
2.) Coat meat in mixture, and then grill as desired.
2.) Coat meat in mixture, and then grill as desired.
Why not try putting a homemade pizza on the grill this summer? This can add so much flavor and crunchiness to an otherwise sub-par alternative of ordering one from Domino's or Papa Murphy's. Making your own pizza can be fun and you can control the flavor combinations and the calorie counts! Start with a pre-made thin crust or make the crust yourself. If your making the crust yourself, make sure to bake it (or put it on the grill on a pan) for about 10 minutes prior to adding the toppings. Add some sauce, olive oil, or just chopped tomatoes for the base, along with some oregano and basil. Then add your favorite toppings and as much or as little cheese as you would like. Don't be shy, load up on those veggies! They are a great way to get some good fiber and color to your pizza. Throw the pizza on the grill and sprinkle some of your favorite fresh herbs on top. Then cut it up and enjoy!
Mouthwatering Mediterranean Pizza
1 whole wheat pizza crust
Olive oil spray2 cups fresh spinach, chopped
1 cup fresh arugula, chopped
2 cups roasted red peppers, chopped
2 cups artichoke hearts, chopped
1 cup crumbled feta cheese
1 cup fresh mozzarella cheese, sliced
5 fresh basil leaves, thinly sliced
1.) Take the pizza crust (either store bought or homemade) and spray with olive oil. Thinly spread on the pesto. Add the spinach, arugula, roasted red peppers, artichoke hearts, feta cheese, and mozzarella cheese.
2.) Place the pizza on the grill for around 10 to 12 minutes (depending on how hot the grill is). Take the pizza off the grill and garnish with sliced basil leaves.
Serving Size = 1 slice (when pizza is cut into 8 slices)
Total Calories - 275 kcalFat - 24g
Carbohydrates - 12g
Protein - 10g
Sodium - 570mg
Mix It In!!
If your favorite grilling food is still the classic burger, there are ways to jazz that up as well. Why not mix some great flavorful ingredients to the ground meat before you grill it to keep your taste buds satisfied. Throw in some sauteed onions, garlic, your favorite veggies, and some crumbled or shredded cheese. Don't forget the salt, pepper, and spices. Even include your favorite sauce to the mix, like hot sauce, worcestershire sauce, or barbecue sauce. Each time you can make a little different burger concoction to keep your family guessing and always excited for grilling night!
Great Greek Burger1 lb lean ground turkey
1 tsp minced garlic
1 1/2 cups chopped chopped, fresh spinach (or 3/4 cup frozen, drained spinach)
1 tsp extra virgin olive oil
1/2 cup crumbled feta cheese
1 tbsp fresh dill, chopped
salt and pepper to taste
8 whole wheat hamburger buns
8 tomato slices
8 cucumber slices
Sauce:
1 cup fat free plain yogurt
1 cup low fat sour cream
3 tbsp lemon juice
1 tbsp minced garlic
1 tbsp fresh dill, chopped
salt and pepper to taste
1.) Saute garlic, onion, spinach, and extra virgin olive oil in a shallow pan until fragrant. Take off the heat and let cool. Combine the garlic mixture, feta cheese, dill, salt, and pepper with the ground turkey, mixing evenly. Form turkey mixture into 8 patties and grill until cooked through (temp at 165 degrees for 15 seconds).
2.) Combine the yogurt, sour cream, lemon juice, minced garlic, chopped dill, salt, and pepper for the sauce. Serve burger on a whole wheat hamburger bun with a tomato and cucumber slice, and top with sauce.
Serving Size = 1 burger, 2 tbsp sauce
Total Calories - 265 kcalFat - 12g
Carbohydrates - 23g
Protein - 17g
Sodium - 380mg
Great grilling is easy, fun, and tasty! Enjoy those cookouts this summer!
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