Recipe Friday: Fit & Fired Up with Grilling Ideas for Memorial Day Weekend
May 24, 2013 | Written By: Healthy Schools Campaign
Grilling is a healthy way to prepare food and make fruits and veggies even more enticing. Here are three recipes for Memorial Day weekend!
Summer is almost here! The school year is winding down, the days are longer and warmer and we’ve got a three-day weekend ahead. If you’re firing up the barbecue, we’re here to help.
There’s a perception that barbecue staples are unhealthy and the neighborhood cookout can be tough territory for the health-conscious. But, barbecues can be just the opposite! Grilling is one of the most healthful food preparation styles out there, creating delicious flavors without the need for lots of butter or salt.
Making your Memorial Day menu fit and fun is easy with simple substitutions (turkey or chicken sausage instead of the standard burgers and hot dogs, for example), and fruits and vegetables can get a colorful summer makeover when thrown on the grill. For those who are even more adventurous, we’ve included three recipes we love that involve grilled fruit or veggies. Let’s get fired up!
Black Bean, Jicama and Grilled Corn Salad (via Epicurious)
2 large ears of corn, husked
5 tablespoons extra-virgin olive oil, divided
2 15-ounce cans black beans, rinsed, drained
1 cup 1/3-inch dice peeled jicama
1/2 cup 1/3-inch dice peeled carrots
1/3 cup thinly sliced green onions
1/3 cup chopped fresh cilantro
1/4 cup (packed) chopped fresh basil
3 tablespoons fresh lime juice
2 tablespoons orange juice
2 1/2 teaspoons grated lime peel
1/4 teaspoon ground cumin
How to Make It:
Prepare barbecue (medium-high heat). Brush corn with 1 tablespoon olive oil.
Grill corn until tender and brown in spots, turning occasionally, about 10 minutes. Cool slightly.
Cut off corn kernels; place in large bowl. Add black beans, jicama, carrots, green onions, cilantro, and basil.
Whisk lime juice, orange juice, lime peel, cumin, and remaining 4 tablespoons oil in small bowl. Mix dressing into bean salad.
Season as desired.
Cover, chill before serving.
Serve at room temperature.
Warm Pasta Salad with Italian Turkey Sausage (via Fitness Magazine)
Nonstick cooking spray
5 tablespoons olive oil
6 tablespoons red-wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1 1/2 pounds), cut into 1/2-inch slices
1 large red onion, cut into 1/2-inch slices
2 hot or sweet Italian turkey sausages (can substitute chicken or veggie if desired)
8 ounces whole-wheat pasta of your choice (we recommend wagon wheels)
How to Make It:
Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high. Coat rack with nonstick cooking spray.
For dressing, whisk together 4 tablespoons of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside.
Brush tomatoes, eggplant, and onion with remaining 1 tablespoon oil.
Pierce sausages several times with the point of a small knife.
Grill your veggies and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp and tender.
Cook pasta according to package directions. Drain; place in a large bowl.
Remove vegetables from grill and chop into bite-size pieces. Cut sausages into coins, then cut each coin in half. Add sausage and vegetables to pasta. Drizzle with dressing and toss to coat.
Stuffed Peaches From the Grill (via About)
- 4 large peaches
1 cup frozen blueberries
1/3 cup brown sugar
3 tablespoons lemon juice
How to Make It:
Wash and halve peaches. Remove pit.
Place peaches on aluminum foil so that you can fold up the foil and seal the peaches in.
Spoon 2 tablespoons of berries into each peach half.
Sprinkle two teaspoons of brown sugar on each and 1 teaspoon of lemon juice.
Fold up foil and seal.
Place on hot grill and cook for 15-18 minutes.
Turn once. Serve right out of the foil with yogurt or sorbet, if desired.