In The Kitchen

GRILLING

Grilling is a great, low-fat way to cook meat by letting the fat drip off. It’s also ideal for cooking veggies and seafood.

GRILLED CHICKEN

INGREDIENTS

boneless and skinless chicken breast

ORANGE MARINADE

2 tablespoons olive oil
1/2 cup orange juice
1 teaspoon orange rind
1 teaspoon cracked pepper

INSTRUCTIONS

1. Mix ingredients for the marinade together. USE OLIVE OIL SPARINGLY.
2. Add marinade to a large Ziploc bag.
3. Place chicken in large Ziploc bag with marinade for at least 2 hours. (Try leaving in the refrigerator overnight).
4. Preheat grill.
5. Once the grill is hot, add chicken to the grill.
6. Cook for approximately 6 minutes.

Congratulations!! You have made a simple and great tasting grilled chicken. Enjoy the fact that this dish has less fat and calories.

Alternative

  • The chicken does not have to be marinated overnight if you are pressed for time
  • Try creating other marinades or use a bottled marinade (beware of the amount of sodium and fat)

 

GRILLING

Grilling is a great, low-fat way to cook meat by letting the fat drip off. It’s also ideal for cooking veggies and seafood.

TURKEY BURGERS

INGREDIENTS

1 lb of ground turkey meat
roasted garlic and onion powder

INSTRUCTIONS

1. Preheat George Foreman grill.
2. Season ground meat with roasted garlic and onion powder.
3. Round ground turkey meat into patties (1 lb of meat makes 4 patties).
4. Place turkey patties on George Foreman grill.
5. Cook for approximately 8 minutes. (There is no need to turn patties so that both sides may cook. The George Foreman grill quickly cooks foods on both sides).

Alternative ways of preparation
  • Use other seasonings that you enjoy
  • Add a low-fat cheese to top your burger
  • Try using less mayo for your burger
  • Use lean ground beef

 

GRILLED BARBEQUE CHICKEN

INGREDIENTS

1 teaspoon ketchup
5 tablespoons tomato paste
2 teaspoons honey
1 teaspoon molasses
1 teaspoon worcestershire sauce
4 teaspoons white vinegar
3/4 teaspoons cayenne pepper
1/8 teaspoons black pepper
1/4 teaspoon onion powder
2 cloves garlic, minced
1/8 teaspoon ginger, grated
1 1/2 lbs boneless skinless chicken breasts

INSTRUCTIONS

1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Wash chicken and pat dry. Place it on large platter and brush with half the sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on preheated grill. Grill for 5 minutes on each side to seal in juices.
6. Remove from grill and add remaining sauce to chicken.


 

GRILLED FISH

INGREDIENTS

fish fillets
olive oil
cooking spray
cajun seasoning

INSTRUCTIONS

1. Preheat grill.
2. Spray grill with cooking spray to prevent sticking.
3. Sprinkle fish with cajun seasoning and olive oil.
4. If grilling fresh fish with skin, place fish directly on the grill. If grilling fish without skin, wrap individual pieces of fish in foil and place on the grill.
5. Flip fish after 5 minutes and cook for an additional 5 minutes.


 

GRILLED VEGETABLES

INGREDIENTS

1/2 onion
1 eggplant
1 pepper (red, green, or yellow)
salt and pepper (to taste)
cooking spray

INSTRUCTIONS

1. Slice vegetables.
2. Add salt and pepper to taste.
3. Preheat grill.
4. Spray grill with cooking spray.
5. Place vegetables on grill.
6. Cook for 3 to 5 minutes, turning occasionally.