RECIPES FROM THE GRILL

With summer right around the corner, it’s time to break out the grill.  Here’s some healthy recipes that will keep you in swim-suit shape without sacrificing taste!

(Fact: Food-safety experts say the shelf life is only three to four days for leftovers)

GRILLED STEAK OVER ARUGUA WITH LEMON VINIAGRETTE

Time to Make: 30 minutes

(Plus 30 minutes of marinating)

Makes: 6 servings

Two 1 1/4-to1 1/2-inch-thick boneless strip steaks (about 2 pounds)

MARINADE

1  cup Italian parsley leaves

2  garlic cloves

2 tablespoons olive oil

salt and freshly ground pepper

VINAIGRETTE

1/4 teaspoon finely grated lemon zest

2 tablespoons fresh lemon juice

1 tablespoon white-wine vinegar

1/2 teaspoon Dijon mystard

salt and pepper to taste

6 tablespoons canola oil

SALAD

12 cups arugula (about 1 pound)

1 cup thinly shaved Grana Padano or Parmigiano-Reggiano cheese (use a kitchen peeler for thin slices)

Coarsely chop the parsley leaves and the garlic.  Transfer to a small bowl, mix with the olive oil, and season with salt and pepper.  Rub marinade over the steaks and refrigerate, covered, for at least 30 minutes

In a bowl, whisk together lemon-zest, lemon juice, vinegar, mustard and salt and pepper to taste.  Add oil, whisking until dressing is emulsified.

Turn the grill to medium-high heat and brush the racks with olive oil.  Scrape off any excess marinade from steaks, and grill about 6 inches over heat for 3 to 4 minutes on each side for medium-rare.  Transfer steak to a cutting board and let stand for 5 minutes.  With a sharp knife at a 45-degree angle, cut steaks, across the grain, into 18 thin slices.

Toss arugula with dressing to coat.  Divide among 6 plates.  Top each with steak strips, sprinkle with cheese, and serve.

Nutrition facts per serving: 419 calories, 38 g protein, 4 g carbohydrate, 28 g fat (6 g saturated), 1 g fiber

(FITNESS Magazine, July 2007, pg. 62)

Barbeque Chicken Chop Salad

Time to Make: 15 minutes

Makes: 4 servings

SALAD

4 4-ounce boneless chicken-breast halves, visible fat removed

1 teaspoon extra-virgin olive oil

salt and pepper to taste

4 tablespoons barbecue sauce

10 cups finely shredded romaine lettuce

2 cups seeded, diced, chopped tomatoes

1 1/2 cups seeded, diced cucumber

2 cups diced zucchini

2 ounces light cheddar cheese, finely shredded

chopped red onion (to taste)

VINAIGRETTE

1/4 cup balsamic vinegar

2 tablespoons Dijon mustard

1 tablespoon honey

2 tablespoons extra-virgin olive oil

2 tablespoons finely chopped fresh basil leaves

Pinch of salt

Black pepper, to taste

Note: Instead of making your own dressing, you can substitute 3/4 cup prepared light balsamic vinaigrette with 2 tablespoons chopped basil.

Preheat the grill to high heat.  Place the chicken between two sheets of plastic wrap or waxed paper on a cutting board. Using the flat head of a meat mallet (or a rolling pin), pound the chicken until it is 1/2-inch thick.  Rub each breast with the olive oil, salt and pepper.  Grill 3 to 5 minutes per side, or until cooked through.  Let chicken cool.

Whisk together the vinegar, mustard and honey.  Slowly whisk in the oil. Stir in the basil and season with salt and pepper.  Chop the chicken and transfer it to a medium bowl.  Mix in the barbecue sauce and stir to coat.  In a large serving bowl, toss the lettuce, tomatoes, cucumber, zucchini, cheddar, red onions and dressing.  Top with the chicken and serve.

Nutritional facts per serving: 337 calories, 30 g protein, 27 g carbohydrate, 13 g fat (3 g saturated), 5 g fiber.

(FITNESS Magazine, July 2007, pg. 62)

Grilled Scallops on Fennel Slaw

Time to make: 25 minutes

Makes: 4 servings

12 fresh or frozen sea scallops (1 to 1 1/2 pounds)

2 medium fennel bulbs

3 medium orange, peeled and sectioned

3/4 cup pitted ripe olives, quartered

1/3 cup chopped fresh tarragon

3 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 tablespoon champagne vinegar

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/4 cup sliced almonds, toasted

Fresh tarragon for garnish (optional)

Thaw scallops, if frozen.  Rinse and pat dry with paper towels, Cut upper stalks from fennel bulbs. Remove any wilted outer layers and cut and discard a thin slice from each fennel base.  Cut fennel bulbs into very thin slices.

In a large bowl, combine fennel, oranges, olives, tarragon, lemon juice, 1 tablespoon of the olive oil and the champagne vinegar.  Stir in 1/4 teaspoon of the kosher salt and 1/4 teaspoon of the pepper.  Cover and let stand for 15 minutes.

Meanwhile, in a large bowl, toss scallops with remaining 1 tablespoon olive oil, 1/4 teaspoon kosher salt and 1/4 teaspoon pepper.  Thread scallops onto long skewers, leaving a 1/4-inch space between them.  Grill over medium heat 5 to 8 minutes, or until scallops are opaque, turning once halfway through grilling.

Divide fennel mixture among four dinner plates. Top with scallops; sprinkle with almonds. Garnish with tarragon.

Nutritional facts per serving: 327 calories, 24 g protein, 28 g carbohydrate, 15 g fat (2 g saturated), 8 g fiber.

(FITNESS Magazine July 2007 pg. 64-65)

Malaysian Chicken Satay

Time to Make: 1 hour

Makes: 6 servings

MARINADE

1 teaspoon ground lemongrass powder or lemon zest

1 1/2 tablespoons fresh ginger, minced

1 fresh red chile, minced, or 1 teaspoon sriracha hot sauce*

2 cups chopped shallots

2 tablespoons vegetable oil

3/4 cup dark brown sugar

1 teaspoon freshly squeezed lemon juice in 1/4 cup water

1/2 cup water

1 1/2 teaspoons kosher salt

3 1/2 tablespoons coriander seeds, ground

*Available in the ethnic foods section of most major supermarkets

SATAY

1 tablespoon creamy peanut butter

1 tablespoon soy sauce

1 teaspoon sriracha hot sauce or red pepper flakes, to taste

1 tablespoon brown sugar

2 teaspoons freshly squeezed lime juice

2 teaspoons rice-wine vinegar or white-wine vinegar

2 teaspoons ginger, minced

1 garlic clove, minced

1/4 cup water

2 pounds boneless, skinless chicken thighs, cut into strips and threaded onto metal skewers

Preheat the grill to high heat.  Put the first four marinade ingredients in a food processor and grind.  Heat a nonstick pan, pour in the oil, then add ground mixture.  Cook until fragrant (about 5 minutes).

Combine the remaining marinade ingredients in a pot on the stove; add the cooked mixture.  Bring to a boil and simmer 5 minutes.  Let cool, then pour over chicken and marinate for 45 minutes.

Mix all satay ingredients together, except the water and chicken.  Slowly add the water until the sauce reaches desired consistency.  Grill chicken strips for 2 minutes on each side, or until cooked through.  Put the skewers on a plate and pour some sauce over them.  Serve with a bowl of extra sauce.

Nutritional facts per serving: 280 calories, 28 g protein, 10 g carbohydrate, 14 g fat (4 g saturated), 0 g fiber.

(from FITNESS Magazine, July 2007, pg. 65)