Summer barbecues are a beloved tradition, but they don’t have to be a time for unhealthy eating. With a focus on lean proteins, vegetables and flavorful marinades, you can host a nutritious and delicious barbecue that everyone will enjoy. Here are some tips and recipes to help you create a healthy summer BBQ feast.
Grilling Tips for a Healthy BBQ
Choose Lean Proteins
- Chicken Breast: Skinless chicken breasts are a great source of lean protein. Marinate them for added flavor and tenderness.
- Fish: Grilled fish like salmon, tilapia or trout are rich in omega-3 fatty acids and cook quickly on the grill.
- Turkey Burgers: Swap out traditional beef burgers for turkey burgers. Choose ground turkey breast to keep it lean.
- Plant-Based Options: Grilled tofu, tempeh or veggie burgers can be a tasty and nutritious alternative for vegetarians and vegans.
Embrace Vegetables
Grilled vegetables are not only healthy but also delicious. They add color, flavor and nutrients to your BBQ spread.
- Veggie Skewers: Thread bell peppers, cherry tomatoes, zucchini, mushrooms and red onions onto skewers. Brush with olive oil and season with salt, pepper and your favorite herbs.
- Corn on the Cob: Grill corn with the husks on for a smoky flavor. Serve with a sprinkle of chili powder and a squeeze of lime juice.
- Portobello Mushrooms: Marinate portobello mushroom caps in balsamic vinegar, olive oil and garlic, then grill until tender. They make a great meat substitute for burgers.
Use Flavorful Marinades
Marinades can enhance the flavor of your grilled foods without adding extra calories or unhealthy ingredients.
- Citrus-Herb Marinade: Combine lemon juice, orange juice, olive oil, garlic and fresh herbs like rosemary and thyme. This marinade works well with chicken and fish.
- Balsamic Glaze: Mix balsamic vinegar, Dijon mustard, honey and a pinch of black pepper. Use it to marinate vegetables or brush on during grilling.
- Spicy Soy Marinade: Blend soy sauce, lime juice, sriracha and ginger for a spicy kick. It’s perfect for tofu and shrimp.
Healthy Grilling Recipes
Grilled Lemon Herb Chicken
This recipe features tender chicken breasts marinated in a zesty lemon herb mixture.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- Juice of 2 lemons
- 3 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme, chopped
- Salt and pepper to taste
Instructions:
- In a bowl, whisk together the olive oil, lemon juice, garlic, rosemary, thyme, salt and pepper.
- Place the chicken breasts in a resealable bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes, preferably 2-4 hours.
- Preheat the grill to medium-high heat. Remove the chicken from the marinade and grill for 6-7 minutes per side, or until the internal temperature reaches 165°F.
- Let the chicken rest for a few minutes before serving.
Grilled Veggie Skewers
These colorful veggie skewers are a perfect side dish or main course for a vegetarian BBQ.
Ingredients:
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into chunks
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large bowl, toss the vegetables with olive oil, balsamic vinegar, oregano, salt and pepper.
- Thread the vegetables onto skewers, alternating types for a colorful presentation.
- Preheat the grill to medium heat. Grill the skewers for 10-12 minutes, turning occasionally, until the vegetables are tender and slightly charred.
Grilled Pineapple with Cinnamon
For a sweet and healthy dessert, try grilled pineapple with a touch of cinnamon.
Ingredients:
- 1 pineapple, peeled, cored and cut into rings
- 1 tablespoon honey
- 1 teaspoon ground cinnamon
Instructions:
- Preheat the grill to medium heat.
- In a small bowl, mix the honey and cinnamon.
- Brush the pineapple rings with the honey-cinnamon mixture.
- Grill the pineapple for 2-3 minutes per side, until grill marks appear and the pineapple is heated through.
