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.
