Cooking with Tammy Kelly: Top Tips for Healthy Grilling
Grilling is Healthy!
Grilling out has always been a fun and flavorful way to cook, no matter the season, but especially during the summer when the days are long and there is outside fun to be had!!
Outdoor grilling is one of the healthiest ways to cook, the top ways to cook healthy food are, grilling, boiling, baking, steaming, and stir fried. Your Pittmasters will all agree that you cannot beat the taste of grilled food, the unique taste comes from the process and does not require any extras.
Grilling gets you outside in the fresh air and tends to be more convenient that messing up the kitchen.
Grilling is a social event, just ask one of our traditional BBQ Pig cooks, it is hours and hours of visiting with friends and learning additional tips for grilling!
The best perk is that you can grill almost anything and almost anyone can grill!!
Here are some summertime hits for you to try!!
Grilled Pork Tenderloin
For the pork:
1 tablespoon paprika
Kosher salt and freshly ground pepper
1 teaspoon packed light brown sugar
1 teaspoon ground cumin
1 teaspoon mustard powder
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 teaspoons extra-virgin olive oil, brush some for brushing
2 small pork tenderloins (about 1 1/2 pounds total)
For the sauce:
3/4 cup apple cider vinegar
3 tablespoons packed light brown sugar
2 tablespoons ketchup
1/2 teaspoon red pepper flakes
Kosher salt
For the pork: Combine the paprika, 2 teaspoons salt, 1/2 teaspoon pepper, the brown sugar, cumin, mustard powder, onion powder and garlic powder in a bowl. Rub the olive oil all over the pork, then coat with the spice rub. Wrap each tenderloin tightly in plastic wrap and refrigerate 3 to 6 hours.
For the sauce: Combine the vinegar, 1/2 cup water, the brown sugar, ketchup, red pepper flakes and 1 teaspoon salt in a small saucepan over medium heat. Bring to a simmer, stirring until the sugar dissolves; remove from the heat.
Remove the pork from the refrigerator about 30 minutes before grilling. Preheat a grill to medium high. Cook the pork, turning occasionally, until a thermometer inserted into the thickest part registers 140 degrees F to 145 degrees F, about 20 minutes. Transfer to a cutting board and let rest 15 minutes.
Grilled Green Beans
1 lb. green beans, ends trimmed
3 tbsp. extra-virgin olive oil
2 tbsp. soy sauce
1 tbsp. chili garlic paste
2 tsp. honey
Pinch red pepper flakes
Kosher salt
Sesame seeds, for garnish
Preheat a large grill pan over medium-high heat. In a large bowl, whisk together oil, soy sauce, chili garlic paste, honey, and red pepper flakes, then add green beans and toss to coat. Season with salt.
Place green beans on grill pan and cook until charred all over, about 7 minutes total. (If you’re using a grill, lay a thick piece of foil over grates and place green beans on top. Grill as instructed.)
Garnish with sesame seeds, green onions, and peanuts.
Grilled Greek Chicken Kabobs with Homemade Tzatziki Sauce
For the Chicken Kabob
1 lb. boneless chicken breasts
1 jar deli sliced roasted bell peppers
1 small zucchini
1 small summer squash
½ red onion
12-15 skewers
For the Tzatziki Sauce
1 small cucumber or half of a large one
½ cup nonfat plain Greek yogurt
¼ lemon
1 tsp. dill weed, dried or fresh
½ tsp. garlic
Salt and Pepper
For the Tzatziki Sauce
In a blender, combine the cucumber, yogurt, and lemon juice. Lightly pulse 2 - 3 times. Add dill and salt/pepper to taste. Mix together, then refrigerate until ready to serve.
For the Chicken Kabob
While cutting chicken and vegetables for the kabobs into cubes (about 1 inch), soak skewers in water for about 20 minutes.
Heat the grill to 300 - 400 degrees (medium/high heat). Cook the chicken for about 5 minutes, then create the kabobs, alternating the vegetables and chicken, and continue cooking for 5-10 minutes, rotating occasionally.
Serve the kabobs with the Tzatziki sauce and a bed of multi-grain rice (optional). Enjoy!
Serves 4, each serving contains; Calories 190, Carbohydrates 13 g., Protein 31 g., and Fat 1 g.
Grilled Fish Tacos
1 lb. lean white fish filets, tilapia, halibut, mahi mahi, snapper, cod
Salt and Fresh ground pepper
2 tablespoons oil, vegetable or canola
1 small lime, juiced
1 clove garlic, minced
1 ½ teaspoons chili powder
1 teaspoon ground cumin
¼ teaspoon cayenne, optional
8 white corn tortillas (tor reduce carbs, I use a Keto tortilla)
Fish Taco Sauce
½ cup sour cream
1/3 cup mayonnaise
1 small lime, juiced
½ teaspoon garlic powder
½ teaspoon cumin
¼ teaspoon salt
1 teaspoon Sriracha sauce
Toppings
Pico de Gallo
Cotija cheese
Shredded cabbage
Fresh chopped cilantro
Avocado
Lime wedges
Red onion
Sriracha sauce
Season the fish with a little salt and pepper on both sides.
In a mixing bowl whisk together the oil, lime juice, garlic, chili powder, cumin, paprika, cayenne.
Add fish to a large Ziplock bag and pour the marinade over fish. Seal bag and allow fish to marinade for 20-30 minutes.
Preheat grill to medium-high heat. Brush grill grates with oil and grill fish filets for about 3-4 minutes on each side (cook time will vary depending on thickness of fish), flipping only once.
Add the corn tortillas to the grill and warm for about 15 seconds on each side.
Transfer fish to a plate and allow to rest for a few minutes before gently breaking into pieces.
Serve on warm tortillas, topped with cabbage, Pico de Gallo, sauce and other desired toppings.
Serves 4, each serving contains; Calories 327, Fat 22 g., Carbohydrates 26 g., Protein 6 g., Fiber 3 g., Cholesterol 9 mg.
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