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2017 Jun

It's Grillin' Time

Summertime means cooking on the “barbie.” There’s something about the smoke and the fire that brings out the cavemen and women in us. But grilling doesn’t always have to be about meat. You can also grill seafood, veggies, and even salad.

Choose a variety of foods helps us to stay healthy. Variety matters because no food has all the nutrients that your heart and the rest of your body need. A healthy eating plan is one that:

• emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

• includes lean meats, poultry, fish, beans, eggs, and nuts;

• is low in saturated fat, trans fat, cholesterol, sodium, and added sugars.

Try these recipes for a healthy, satisfying meal.

Grilled Romaine with Caesar Dressing
Try this new approach to salad—grill it!

1 slice wheat bread
2 heads romaine lettuce, rinsed and halved lengthwise
4 t. olive oil
4 t. light Caesar dressing
4 T. shredded parmesan cheese
16 cherry tomatoes, rinsed and halved

1. Preheat grill to a medium temperature.
2. Cube the bread. Spread in a single layer on a foil-covered tray for a toaster oven or conventional oven. Toast to a medium-brown color and crunchy texture. Remove. Allow to cool.
3. Brush the cut side of each half of romaine lettuce with 1 t. of olive oil.
4. Place cut side down on the on the grill. Cook just until grill marks appear and romaine is heated through, about 2–5 minutes.
5. Place each romaine half on a large salad plate. Top each with one-fourth of the bread cubes. Drizzle each with 1 t. of light Caesar dressing. Sprinkle each with 1 T. of shredded parmesan cheese. Garnish with eight tomato halves around each plate.

Hawaiian Huli Huli Chicken
This simple recipe will transport you to the islands!

12 ounces boneless, skinless chicken breasts, cut into 1-inch cubes (24 cubes) (about 2 large breasts)
1 cup fresh pineapple, cut into 1-inch cubes (24 pieces)
8 6-inch wooden or metal skewers

2 T. ketchup
2 T. lite soy sauce
2 T. honey
2 t. orange juice
1 t. garlic, minced (about 1 clove)
1 t. ginger, minced

1. Preheat a broiler or grill to medium-high heat.
2. Thread three chicken cubes and three pineapple chunks alternately on each skewer.
3. Combine ingredients for sauce and mix well; separate into two bowls and set one aside for later.
4. Grill skewers for 3–5 min. on each side. Brush sauce (from the bowl that wasn’t set aside) onto chicken and pineapple about every other minute. Discard the sauce when done with this step.
5. To prevent chicken from drying out, finish cooking skewers in a 350°F oven immediately after grilling (to a minimum internal temperature of 165°F). Using a clean brush or spoon, coat with sauce from the set-aside bowl before serving.

Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and saturated fat.

3 medium green peppers, cut into 1 1/2-inch squares
1 1/2 lb. fresh scallops
1 pt. cherry tomatoes
1/4 cup dry white wine
1/4 cup vegetable oil
3 T. lemon juice
dash garlic powder
black pepper to taste

1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine, oil, and lemon mixture; place on grill (or under broiler).
5. Grill 15 minutes, turning and basting frequently.

Grilled Vegetable Kabobs
Your kids will love these tasty veggies!

2 medium zucchini
2 medium yellow squash
2 red or green bell peppers, seeded
2 medium red onions
16 cherry tomatoes
8 ounces fresh mushrooms
2 medium ears sweet corn
Nonstick vegetable oil spray

1/2 cup balsamic vinegar
2 T. mustard
3 cloves garlic, minced
1/4 t. thyme

1. Rinse vegetables. Then cut zucchini, squash, and bell peppers into 2-inch chunks. Cut red onions into wedges.
2. Combine the cut vegetables with the tomatoes and mushrooms in a bowl.
3. Cut the corn into 1-inch pieces and cook in boiling water for about 10 minutes. Add the cooked corn to the other vegetables.
4. Mix the vinegar, mustard, garlic, and thyme for the sauce.
5. Toss vegetables in the sauce and thread vegetables onto skewers.
6. Before starting the grill, spray it with vegetable oil spray. Place the skewers on the grill over medium heat. Baste occasionally with extra sauce.
7. Grill 20 minutes or until tender.

Source: www.nutrition.gov

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