Healthy Cook

Where There's A Grill...

by Kate Sherwood, July/August 2012

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The secret to great grilling is a well-cleaned and oiled grilling grate. Heat the covered grill to burn off any food residue, then brush the grate with a wire brush, grab a wad of paper towels with tongs, dip it in cooking oil, and use it to wipe the grate.

No grill? You can sauté the shrimp, fish, chicken, and veggies instead.

Summer Shrimp Salad

Total time: 20 minutes.

Make sure the shrimp hasn't been treated with sodium tripolyphosphate. It's used to retain moisture but also adds a significant amount of sodium to the shrimp.

lb. large shrimp, peeled and deveined
½
cobs corn
3
Tbs. mayonnaise
3
Tbs. fresh lemon juice
1
tsp. Old Bay seasoning
¼
butter lettuce leaves
8
lb. tomatoes, cut into wedges
½

Grill the shrimp and corn over a medium-hot fire until the shrimp is lightly browned and the corn is charred in places, 4-5 minutes total. Remove from the grill. When cool enough to handle, cut the kernels from the cob.

In a large bowl, whisk together the mayonnaise, lemon juice, and Old Bay seasoning. Toss with the shrimp and corn kernels.

Arrange the lettuce and tomatoes on two plates and top with the shrimp salad.

Serves 2.

PER SERVING

  • Calories: 390
  • Total Fat: 22 g
  • Sat Fat: 2.5 g
  • Protein: 23 g
  • Carbohydrates: 34 g
  • Fiber: 5 g
  • Cholesterol: 150 mg
  • Sodium: 390 mg

Arctic Char with Green Apple-Dill Sauce

Total time: 20 minutes.

Most Arctic char sold in this country is farmed in an ecologically responsible way, according to the Monterey Bay Aquarium, which gives the fish a "Best Choice" rating. We grilled some zucchini, summer squash, and red onion with our fish.

cup minced red onion
¼
Granny Smith apple, peeled and diced
½
Tbs. fresh lemon juice
1
cup low-fat sour cream
¼
Tbs. mayonnaise
1
Tbs. country Dijon mustard
1
cup minced dill
¼
Arctic char or salmon fillets, about 1¼ lbs. total
4

In a medium bowl, stir together all the ingredients except the fish.

Place the fillets flesh-side down on the grates over a medium fire and grill for 4-5 minutes.

Using a large spatula, turn the fish over and grill until it just starts to get opaque in the center, another 2-3 minutes.

Serve with the green apple-dill sauce.

Serves 4.

PER SERVING

  • Calories: 220
  • Total Fat: 9 g
  • Sat Fat: 2 g
  • Protein: 29 g
  • Carbohydrates: 5 g
  • Fiber: 0 g
  • Cholesterol: 70 mg
  • Sodium: 190 mg

Chicken with Grilled Salsa

Total Time: 30 minutes

The secret to this dish: vibrant, juicy tomatoes. You don't even need to cook them: just toss with the oil, basil, and 1 clove of minced garlic.

lb. tomatoes, chopped
1
cloves garlic, sliced
5
Tbs. extra-virgin olive oil
2
lbs. boneless, skinless chicken breasts
bell peppers, cut in ½"-wide strips
2
bunch basil, chopped
1
Freshly ground black pepper
tsp. kosher salt
½

Toss together the tomatoes, garlic, and oil in a disposable aluminum pie plate.

Put the chicken between sheets of wax paper and pound to an even ½" thickness.

Place the pie plate, chicken (smooth-side down), and peppers (skin-side down) on the grate and grill over a medium-hot fire until the chicken and peppers are well marked, about 5 minutes. Turn both over and cook until the chicken is tender when pierced with the tip of a knife, 1-2 minutes.

Remove the pie plate from the grill and allow the tomatoes to cool slightly. Toss with the basil, season with pepper and up to ½ tsp. of salt, and serve with the chicken and peppers.

Serves 4.

PER SERVING

  • Calories: 260
  • Total Fat: 11 g
  • Sat Fat: 2 g
  • Protein: 30 g
  • Carbohydrates: 9 g
  • Fiber: 3 g
  • Cholesterol: 80 mg
  • Sodium: 320 mg

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Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

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