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Over the Grill

Over the Grill!



Tired of the same ol’ BBQ menu? Try some of these healthy, hot and delicious ideas!

 

  • Veggie Kabobs – Thread cherry tomatoes, diced orange and green peppers, mushrooms, and red onions on a skewer. If using wooden skewers, soak them in cold water first for about 30 minutes to prevent them from burning. Grill these colourful veggie kabobs for four to five minutes on medium heat.
  • Corn on the cob – Peel away the husks. Place the corn directly on the grill at a high heat for about 10 minutes, frequently rotating the cobs to prevent them from charring. Grill until the corn is slightly browned and tender.
  • Grilled fruit – Try fresh, ripe peaches, mangos, pears, nectarines, and plantains. Lightly baste fruit slices with a non-stick vegetable spray. Place large pieces directly on the grill and smaller pieces on skewers or a grill pan. Grill just until the fruit gets tender and the grill marks show. Overcooking will make the fruit turn mushy. Dice and toss into a pasta salad, or serve with low fat vanilla yogurt for dessert.
  • Fish – Firm fleshed fish such as salmon, tilapia or halibut are great on the grill. Sprinkle some herbs over a fish fillet, then wrap them loosely in foil paper to create a packet or tent. Place them directly on the grill for about ten minutes. The steam trapped in the foil packet essentially cooks the fish and the flavour locks in. Bonus – the fish doesn’t stick to the grill either, making clean up a breeze! If you prefer BBQing fish directly on the grill, place it skin-side up. The skin helps to hold the fish together.
  • Stir-grilled veggies – This is a cross between stir-frying and grilling. Stir-fry veggies in a grilling basket on the BBQ. Try stir-grilling shrimp and scallops too.
  • Tofu – Buy extra firm tofu and soak it in your favourite marinade overnight. Cook on a lightly greased grill for about four or five minutes a side, or until browned. You can even buy pre-marinated diced tofu, ready to be threaded on your veggie kabobs.
  • Grilled panini sandwiches – Cut panini buns in half lengthwise, and place them face down on the grill until toasted. Stuff the bun with grilled zucchini, eggplant, red pepper and provolone cheese. For a meat-lovers’ version, add grilled chicken breast. Easy and simply delicious.

For More Information:

Food Safety: Understanding Foodborne Illness

BBQ Food Safety Tips, by the Canadian Food Inspection Agency

Food Safety Information Hotline 1-866-503-7638

Copyright © Dietitians of Canada 2016. All rights reserved.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.