Grilled

Cheese-Stuffed Portabella Caps

Cheese-Stuffed Portabella Caps
Serves 2

2 large portabella caps
2 tablespoons Greek Yogurt
1 ounce goat cheese (or cream cheese), softened
2 tablespoons shredded cheese (your preference)
1 cup baby spinach, finely chopped
1/4 cup bell peppers, chopped
1/4 cup diced Vidalia onion
1/8 tsp black pepper

1.  Wash mushrooms caps. Remove stem from mushrooms. With a spoon, carefully scrape the gills from the underside of the cap. (This will give you more room for the filling.) Set aside.
2.  Combine remaining ingredients.
3.  Fill mushroom caps.  At this point, the mushrooms can be kept in a refrigerator for several hours, loosely covered.
4.  Preheat your grill in high for 5 minutes.
5.  Reduce heat to medium high, and place mushrooms on the grate. Cover and let them cook for 5-8 minutes. When some juices begin to bubble up around the edges, they are done.
6.  Serve open faced on toasted whole wheat bread, or half a bagel.

Nutritional data:
Calories:     124
Fat:             5.6g
Sat fat:        2.8g
Chol:           16mg
Sodium:     101mg
Carbs:      10.5g
Fiber:         1.9g
Protein:      9.3g

Chicken Thighs with Chimmichurri Sauce

Grilled Chicken Thighs with Chimichurri Sauce and Grilled Vegetables
Serve 4
8 Chicken thighs, boneless/skinless (each are about 3 ounces)
1 tablespoon canola or olive oil
Your preferred seasoning (I used Penzey’s Bouquet Garni)

1.  Place chicken thighs on a platter.  Rub oil over both sides.  Sprinkle with seasoning.
2.  Preheat grill for 5 minutes on high.
3.  Grill for 4-5 minutes on each side.
4.  Remove and cover to keep warm.

Nutritional Data (6 ounces of chicken thighs):
Calories:         310
Fat:                  31g
Sat fat:               4g
Chol:              140mg
Sodium:          170mg
Carbs:                0g
Fiber:                 0g
Protein:            38g

Chimichurri Sauce
10 garlic cloves (this is delicious but a bit pungent)
1 bunch parsley
1 cup chopped onion
1/2 cup white wine vinegar
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon fresh grated lemon zest
1/2 teaspoon black pepper

1.  Process garlic in food processor until chopped.  Add remaining ingredients.  Process for 1 minute or until finely minced. It will not be smooth.

This is a very tart sauce. If you don’t like it this sour, add sugar (or sweetener) to taste.

Nutritional Data (1/4 cup serving):
Calories:         104
Fat:                    8g
Sat fat:            1.1g
Chol:                0mg
Sodium:          38mg
Carbs:            7.7g
Fiber:             3.8g
Protein:          1.6g

Grilled Vegetables
1 head cauliflower, cut into moderate size chunks
1 head broccoli, cut into similar sized chunks
3 small zucchini, cut into 1 inch pieces
8 ounces mushrooms, whole, washed
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Spices (I used Penzey’s Sunny Paris.)

1.  Place cauliflower in a microwave safe bowl, and cook on high for 3-4 minutes. The goal is to get the cauliflower hot and start to cook, but not cook it completely.
2.  When the cauliflower is out of the microwave, add all other veggies, and top with the remaining ingredients.  Toss to coat and set aside.
3.  Preheat your grill, and if you have one, a grill vegetable basket.  (Mine is similar to this.)
4.  Pour veggies into the basket.  Occasionally toss them around to ensure more even cooking.  You want some browning of the veggies for the best flavor. 

Nutritional data will vary depending on the vegetables used.

Two Delicious Desserts

Grilled Pineapple
(1 pineapple will make 6-8 slices)

1 fresh ripe pineapple
Chocolate sauce
Whipped cream

1.  Preheat your grill.
2.  Slice the pineapple into 3/4 slices.  Leave the skin on.
3.  Oil the grates. Lay the slices on the grates. Turn when they begin to get brown.
4.  Remove.  Serve with chocolate or caramel syrup, and whipped cream.

The pineapple is also delicious without toppings, or as part of an ice cream sundae.

Nutritional data (pineapple alone, without toppings):
Calories:     42
Fat:           0.1g
Sat fat:         0g
Chol:           0mg
Sodium:    0.7mg
Carbs:       11g
Fiber:       1.2g
Protein:    0.5g
Kahlua Mousse
Serves 4
4 tablespoons (60g) sugar
1 tablespoon water
3 whole eggs, separated
2 ounces Kahlua
1.  Reserve 1 tablespoon sugar. Place remaining sugar and water in a small microwave safe bowl.  Heat until the water is boiling rapidly.  Remove and set aside.
2.  Whisk the egg whites in a grease-free bowl until they are stiff.  Slowly add the sugar syrup while beating until combined thoroughly.
3.  Heat water in a sauce pan until gently boiling. Place a medium-sized bowl over the pan, with the water in contact with the bottom of the bowl.  Place the 3 egg yolks, the remaining sugar and the Kahlua in it and whisk until thick and frothy. This will take about 5 minutes.
4.  Whisk the egg whites into egg yolks.
5.  Optional step:  Fold in 1/2 of an 8 ounce container of whipped cream.
6.  Divide between 4 glasses.
7.  Chill in the refrigerator.  Top with whipped cream and a dusting of cocoa powder.
Nutritional data:
Calories:     158
Fat:             5.8g
Sat fat:        2.5g
Chol:          165mg
Sodium:       65mg
Carbs:       18.9g
Fiber:             0g
Protein:       5.2g
Variations include using Bailey’s Irish Cream, Grand Marnier, Amaretto, Frangelico, or just about any flavorful liqueur.

Grilled Shrimp and Strawberry-Spinach Salad

Grilled Shrimp and Strawberry-Spinach Salad
Serves 4

Strawberry-Spinach Salad

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss occasionally. The almonds are done when they begin to turn light brown.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Shrimp
Serves 4 (8 ounce portions)

I used 2 pounds of large shrimp (purchased peeled and deveined for ease of preparation), thawed and put in a Ziplock bag. I added 2 tablespoons olive oil and tossed to coat all shrimp.

I preheated my grill and place a vegetable basket on the grill.  When it was hot, I coated it with canola oil, and put the shrimp in the basket. I lightly seasoned the shrimp with Penzey’s Sunny Spain.

I put the lid on the grill, and let them cook for 2 minutes, then stirred them around. I repeated that three time. The shrimp are done when they are white and no longer translucent. (Small shrimp cook faster.)

Nutritional Data:
Calories:     200
Fat:              2g
Sat fat:         0g
Chol:        280mg
Sodium:    270mg
Carbs:          0g
Fiber:            0g
Protein:       38g

The Many Lives of Beer Can Chicken

I try to be efficient with my time. Why only cook one meal when you can easily prepare for two meals simultaneously?

Beer Can Chicken (aka Beer Butt Chicken)
Serves 2? 4? 8? 16? Depends on how hungry everyone is!

Get your grill going to about 350F.

Take a whole chicken. Rub the outside with some olive oil. Sprinkle your favorite seasoning on it. I used Penzey’s Bouquet Garni.

Find an empty beer can. If you don’t have an empty one, buy some beer and pour half the can into a glass. Insert the can into the open end of the chicken. It will stand upright on its two legs and the half-full can of beer.

While working, drink the beer in your glass. Repeat as needed. Grilling is hot work!

If you prefer to not use beer, use any empty soda can and your choice of liquids. I have used orange juice, cola, ice tea, wine and margarita mix. The options are endless.

When the grill is hot, place the bird on the grate as in the picture. Use indirect heat if possible, and place the bird on a pie tin to catch the drippings and prevent a flair up. It will be done when the breast meat has an internal temp of 165F (or when the internal juices run clear.)  This will be approximately 90 minutes.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:       180
Fat:                 4.5g
Sat fat:            1.5g
Chol:             128mg
Sodium:          75mg
Carbs:              0g
Fiber:               0g
Protein:          36g

The meal as I served it to the family.  Beer Can Chicken, Sweet-Sour Cucumbers, Corn on the Cob, and my Zucchini-Potato Pancakes.

Sweet-Sour Cucumbers
Serve 8 (Approximately 3/4 portions)

5 cucumbers, peeled and sliced
1 small onion, slice very thin
Kosher salt

In layers, slice one cucumber, add a slice of onion, and top with a sprinkling of salt. Repeat until the cucumbers are all sliced. Place a plate on the cucumbers and top with a heavy weight (a gallon of water is ideal.)  Let sit on the counter at room temperature. Occasionally drain off the liquid. The idea here is to dehydrate the cucumbers so that they absorb the dressing when you add it.

Dressing:
1/4 cup white vinegar
2 tablespoons table sugar
2 tablespoons Splenda

Dissolve together. You will probably need to microwave this to get the sugar fully dissolved.

After the cucumbers have been sitting for 3-4 hours, and all liquid is drained off, quickly rinse with cold water, and then press with the plate to remove the water. Pour the dressing in the bowl and refrigerate until ready to serve.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:          31
Fat:                0.2g
Sat fat:           0.0g
Chol:             0.0mg
Sodium:           3mg
Carbs:            6.5g
Fiber:             0.9g
Protein:          0.8g

After the meal, strip all the meat from the carcass of the bird. Add to a large kettle, with a medium onion chopped in large pieces, 2 large carrots chopped, 2 ribs of celery, a bay leaf, 2-3 cloves garlic crushed, and 1 tsp whole peppercorns.  Add 6 cups water, bring to a boil, and reduce the heat to a simmer. Let simmer for 2 hours and pour through a colander. Chill overnight and remove the thickened chicken fat.  You should have about 1 quart of low-sodium chicken stock. (I doubled everything for my batch as pictured above.)

Then, the last step …

Creamy Chicken and Wild Rice Soup
Serve 4 (1 3/4 cups per portion)

1/4 cup wild rice
1 tablespoon olive oil
4 ounces raw mushrooms, sliced
1/2 medium onion, chopped
1 garlic clove, crushed and minced
1/4 cup diced carrots
1/4 cup all purpose flour
1/4 cup white wine
1 quart chicken stock
1 tsp sage (or other preferred spices)
1/4 tsp table salt
8 ounces cooked chicken, chopped
1/2 cup plain non-fat Greek yogurt

1.  Prepare wild rice according to directions. You will need about 1/4 cup dry rice. This will take about an hour.
2.  While the rice is cooking, prepare the mushrooms, carrots, onions and garlic.
3.  Heat the olive oil in a large soup kettle. Add mushrooms, onions and carrots. Cook for 5 minutes. Add garlic.
4.  Add flour.  Cook another 2 minutes, stirring.
5.  Add wine.  Mix, then add 1 quart chicken stock. Bring to a boil.  Add chicken, and reduce to a simmer. Add spices and salt.
6.  When the rice is done, add to the soup. Stir in Greek yogurt.
7.  Taste and adjust spices and salt as needed.

Nutritional Data (per 6 ounces of meat, skinless and boneless):
Calories:       257
Fat:                7.5g
Sat fat:           2.2g
Chol:              48mg
Sodium:         240mg
Carbs:              30g
Fiber:              1.9g
Protein:         20.8g

We just got done feeding this soup and a bowl of salad to four teenage boys and a teen age girl. They all agreed that the soup was a good meal.

Grilled Chicken Wings

3 pounds chicken wings, single joint
4 Tablespoons butter, melted
6 Tablespoons olive oil
8 clove garlic, minced
2 tsp onion powder (not onion salt)
1 tsp ground black pepper

1.  Dry wings. Place in gallon-sized Ziplock bag.
2.  Combine the next 5 ingredients, pour over wings.
3.  Seal the bag.  “Massage” the wings so that the marinade covers everything.
4.  Place in refrigerator overnight.
5.  Preheat grill on high for 5 minutes.  Clean the grate. Rub the clean grate with a paper towel dipped in canola oil to help prevent the wings from sticking.
6.  Grill wings directly on the grate, in a single layer, over medium heat.  Have an aluminum pan to one side, not over heat, that can be used as a “rescue zone” when the grill flares up. It WILL flare up.

(Much of the butter/oil mixture will drip off.  Based on a pre-weight/post-weight, I calculate that approximately half of the butter/oil mix is lost to the cooking process.  The nutritional data reflects that calculation.)

7.  While the wings grill, you can sprinkle them with the spice blend of your choice. I am using a mild Penzey salt-free blend, 33rd and Galena. You could instead use a hot pepper powder (cayenne, chipotle or habanero), or a milder spice (paprika or ancho peppers). You can also use a salt-based spice blend (Old Bay Seasoning or Tony Chachere’s Creole Seasoning, I like both of these).  Try new flavors and find what you like.
8.  Serve warm or cold. No dressing or dip is needed with my version, but they would taste great with a honey-mustard salad dressing as a dip.

Nutritional data (approximate, as noted above), per piece:
Calories:   112
Fat:            9.4g
Sat fat:       2.7g
Chol:          36mg
Sodium:      98mg
Carbs:        0.3g
Fiber:         0.0g
Protein:      7.6g

Grilled Jalapeno Poppers

Grilled Jalapeno Poppers
Makes 4 servings of 4 halves

8 jalapenos, halved and seeded
4 tablespoons low fat cream cheese
4 tablespoons plain Greek yogurt
4 tablespoons shredded cheddar cheese
4 tablespoons minced green onion

1.  Prepare jalapenoes. If your hands are sensitive, wear gloves.
2.  Fill each half with approximately 1 tablespoon of the filling.
3.  Preheat the grill. Place peppers on grill, over direct heat, skin-side down. 
4.  Remove peppers when the skin begins to char.
5.  Serve warm or cold.

Nutritional Data
Calories:       64
Fat:               3.0g
Sat fat:          1.7g
Chol:             10mg
Sodium:       120mg
Carbs:           5.2g
Fiber:            0.9g
Protein:         4.5g

Grilled Hamburgers

Grilled Hamburgers

16 ounces lean ground beef (I use 93% lean beef)
1 slice white bread, crusts removed
2 T milk
1 T onion, minced
Fresh cracked black pepper

Tear the bread into small pieces and place in a bowl. Add milk and mash. Stir in onion.  Add this to the meat, working the burger only enough to mix the bread into it.

Form the meat into 4 patties.  Flatten them into 3 inch circles.  Try to make the centers depressed a little on both side, to allow for the meat to expand as it cooks.

While you are preparing the burgers, preheat your grill on high for 10 minutes.  Get it HOT. Immediately prior to placing the burgers on the grill, carefully rub cooking oil on the grates. Place the burgers on the grill, season if needed and close the lid.  Turn after 4 minutes.  The burgers will be done in another 4 minutes (burgers will be cooked medium.)

The burger above is topped with 1 ounce Colby-Jack cheese, 1/4 mashed avocado, an tomato slice, sauteed jalapenos, and onions.

Your numbers will be different, based on the bun you use, the cheese (if any) or any other toppings that you wish to use.  The burger as pictured has 327 calories.

Grilled Salmon with Roasted Vegetables

Grilled Salmon with Roasted Vegetables

Salmon
 1.5 pound boneless, skin-on salmon fillet

Heat your grill on high for 10 minutes.  Clean grate and rub with oil.  Lay salmon, skin side down on grill.  Season with your preferred seasonings.  Turn heat to medium.

Fish is done when it begins to flake as you lift it in the middle (10-12 minutes.)

If serving 4 ounce portions, this will feed six.

Calories:  190
Fat:         9.0g
Sat Fat:   1.5g
Chol:       70mg
Sodium:   50mg
Carbs:        0g
Fiber:         0g
Protein:    24g

Roasted Vegetables
6-8 cups of any vegetables (This time I used mushrooms, onions, leek, bell peppers and Brussels sprouts.)  Clean the vegetables as needed. (Leeks can hold a lot of mud.  Cut them in half lengthwise, and rinse completely under running water.) Place in large ziplock bag, add 3 Tablespoons olive oil and your preferred seasoning, and let rest for 15 minutes.

Preheat your oven to 450F.  Put vegetable in a 9×13 pan, and place in the oven.  Toss veggies every 10 minutes.  Veggies will be done in 30 minutes. You are looking for some vegetables to begin browning.

Serves 6-8 in one cup portions

Calories:   85
Fat:         5.5g
Sat Fat:   0.8g
Chol:        0mg
Sodium:   9.5mg
Carbs:      8.2g
Fiber:       2.1g
Protein:       2g