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3 Healthy BBQ Options

September 10, 2018

Grilled Liver Kebabs (Jigar)

 

 

Made with just about any kind of meat, kebabs are classic Iranian street food. Lamb is the predominant red meat eaten in Iran, and its liver is a delicacy. Lemon, garlic and fresh basil nicely balance the liver's mineral flavor.

 

Ingredients

8 servings

  • 4 teaspoons cumin seeds

  • 2 tablespoons extra-virgin olive oil, plus more for serving

  • 4 cloves garlic, minced

  • 1 teaspoon salt

  • ½ teaspoon ground pepper

  • 1 pound lamb livers or chicken livers, cut into 1-inch pieces

  • 24 fresh basil leaves

  • 4 whole-wheat lavash, halved

  • 2 tablespoons lemon juice

Preparation

  • Prep 30 m

  • Ready In 3 h 30 m

  1. Toast cumin seeds in a small skillet over medium heat until fragrant, about 2 minutes. Transfer to a plate and let cool, then grind with a mortar and pestle or in a clean dry spice grinder.

  2. Mix the ground cumin with oil, garlic, salt and pepper in a medium bowl. Add livers and stir to coat. Cover and refrigerate for at least 3 hours or up to 24 hours.

  3. Preheat grill to high.

  4. Thread the livers onto 4 metal skewers. Oil the grill rack. Grill the livers, turning once, until just cooked through, 3 to 5 minutes total.

  5. Divide the livers and basil among lavash halves. Drizzle with lemon juice and more oil, if desired.

  • Equipment: 4 metal skewers

Nutrition information

Serving size: about 2 oz. liver & ½ lavash

-Per serving: 236 calories; 7 g fat(2 g sat); 5 g fiber; 25 g carbohydrates; 16 g protein; 132 mcg folate; 210 mg cholesterol; 1 g sugars; 1 g added sugars; 14,048 IU vitamin A; 5 mg vitamin C; 20 mg calcium; 5 mg iron; 445 mg sodium; 213 mg potassium

Nutrition Bonus: Vitamin A (281% daily value), Folate (33% dv), Iron (28% dv)

Carbohydrate Servings: 1½

Exchanges: 1½ starch, 1½ lean protein, 1 fat

 

Steak & Potato Grill Packets with Blue Cheese & Rosemary

 

Steak and potatoes are a classic combo on the grill. We have taken the concept one step further by adding green beans and rosemary, and wrapping everything in a packet to make a complete meal. A sprinkling of blue cheese just before serving is the perfect finish for this steak-house special.

 

Ingredients

6 servings

 

  • 1 pound sirloin steak, sliced into 1-inch-thick pieces

  • 3 tablespoons extra-virgin olive oil, divided

  • 1½ teaspoons salt, divided

  • ½ teaspoon ground pepper, divided

  • 2 cloves garlic, minced, divided

  • 5 cups halved baby red potatoes (about 1½ pounds)

  • 5 cups halved and trimmed green beans (about 1 pound)

  • 1 large onion, sliced

  • Yellow Onions

  • 3 large sprigs rosemary, snipped in half

  • 6 tablespoons crumbled blue cheese

Preparation

  • Prep 25 m

  • Ready In 35 m

  1. Preheat grill to medium-high. Cut six 14-inch lengths of heavy-duty foil. Coat 1 side of each piece of foil with cooking spray.

  2. Combine steak with 1 tablespoon oil, ½ teaspoon salt, ¼ teaspoon pepper and half the garlic in a small bowl; stir to coat. Stir together potatoes, green beans, onion, the remaining 2 tablespoons oil, 1 teaspoon salt, ¼ teaspoon pepper and the remaining garlic in a large bowl. Evenly divide the potato mixture among the foil sheets (place on the side coated with cooking spray), then top each with a portion of the steak and a sprig of rosemary. Gather together the long ends of each foil piece, then fold up its open sides to form a packet.

  3. Place the packets on the grill. Cook for 10 minutes, then flip and cook until the potatoes are tender and lightly charred, about 5 minutes more. Open each packet (be careful of the steam) and sprinkle with 1 tablespoon blue cheese.

     
    Nutritional Information

     

     Serving size: 1⅓ cups

    Per serving: 357 calories; 14 g fat(436 g sat); 6 g fiber; 30 g carbohydrates; 28 g protein; 68 mcg folate; 66 mg cholesterol; 6 g sugars; 0 g added sugars; 650 IU vitamin A; 22 mg vitamin C; 121 mg calcium; 3 mg iron; 748 mg sodium; 1,041 mg potassium

    Nutrition Bonus: Vitamin C (37% daily value)

    Carbohydrate Servings: 2

    Exchanges: 3 lean protein, 2 vegetable, 1½ fat, 1½ starch

     

     

    Chicago-Style Carrot Dogs

     

     

    Whether you're vegan, vegetarian or none of the above, these plant-based "dogs" are magically delicious—period. This recipe makes these vegan hot dogs Chicago-style, but feel free to doctor them up any way you like. Break with convention and add shredded cabbage, sprouts and cilantro, for example.

     

    Ingredients

    8 servings

     

    • 8 medium carrots (about 1½ pounds total)

    • 1 cup low-sodium vegetable broth

    • ⅓ cup cider vinegar

    • 3 tablespoons reduced-sodium soy sauce

    • 1 tablespoon Dijon mustard

    • 1 teaspoon garlic powder

    • 1 teaspoon smoked paprika

    • Buns & Toppings

    • 8 whole-wheat hot dog buns

    • 1 tablespoon unsalted butter, melted

    • 2 teaspoons poppy seeds

    • 8 dill pickle spears

    • 2 medium tomatoes, thinly sliced

    • ½ cup minced white onion

    • Yellow Onions

    • 8 teaspoons chopped sport peppers or pepperoncini

    • 8 teaspoons sweet relish8 teaspoons yellow mustard

    • Celery salt (optional)

    Preparation

    • Prep 40 m

    • Ready In 8 h 40 m

    1. To prepare carrots: Bring 2 inches of water to a boil in a large pot fitted with a steamer basket. Add carrots, cover and steam until barely tender, 12 to 15 minutes.

    2. Combine broth, vinegar, soy sauce, mustard, garlic powder and paprika in a sealable 1-gallon plastic bag. Add the carrots and refrigerate, keeping the carrots in a single layer, for at least 8 hours or up to 1 day, turning at least twice.

    3. Preheat grill to high or heat a grill pan over high heat.

    4. Remove the carrots from the marinade (discard the marinade). Grill the carrots, turning once or twice, until they're hot and have grill marks on all sides, about 5 minutes total.

    5. To prepare buns & serve: Grill buns until lightly toasted on all sides, about 1 minute. Brush the tops of the buns with butter and sprinkle with poppy seeds. Serve the carrots in the buns, topped with pickles, tomatoes, onion, peppers, relish, mustard and celery salt, if using.

    • To make ahead: Marinate carrots (Steps 1-2) for up to 1 day.

    Nutritional Information

     Serving size: 1 carrot dog

    Per serving: 182 calories; 4 g fat(1 g sat); 6 g fiber; 33 g carbohydrates; 5 g protein; 35 mcg folate; 4 mg cholesterol; 10 g sugars; 3 g added sugars; 10,626 IU vitamin A; 9 mg vitamin C; 106 mg calcium; 2 mg iron; 719 mg sodium; 460 mg potassium

    Nutrition Bonus: Vitamin A (213% daily value)

    Carbohydrate Servings: 2

    Exchanges: 1½ starch, 1½ vegetable, ½ fat

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

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