home News 12 sizzling BBQ recipes that won't completely ruin your diet – Belfast Live

12 sizzling BBQ recipes that won't completely ruin your diet – Belfast Live


The temperature is finally on the rise in Northern Ireland and with some more glorious sunshine expected over the next few days, many of you will be dusting down the BBQ.

And you’re in luck because next week is National BBQ week so you’ve the perfect excuse.

But if you’re watching your waistline we’ve enlisted the help of the Public Health Agency (PHA) who have come up with some sizzling tasty BBQ recipe ideas that are a little bit kinder to the waistline.

For more recipe ideas click here.

Here’s our top 12:

Chicken skewers with vegetables

A classic for the BBQ made with an extra kick from a marinade of teriyaki sauce, garlic, chilli, lime and honey.

Steak burger with homemade chips

A BBQ staple, the beef burger is a bit hit, and this burger, made with lean mince steak, wholemeal bun and served with homemade chips is healthier when it’s homemade.

Ingredients for the chips

• low-calorie spray oil

• 750g Maris Piper potatoes

Ingredients for the burgers

• 500g lean minced steak

• 1 garlic clove, peeled and crushed

• 1 teaspoon English mustard

• 2 teaspoons Worcestershire sauce

• 1 teaspoon tomato purée

• 1 small egg, lightly beaten

To serve

• 4 wholemeal burger buns, cut in half and lightly toasted

• 1 handful of salad leaves

• 1 beef tomato, cut into 4 slices

Method

1. Preheat the oven to 200o C or gas mark 6.

2. Spray a large baking tray with oil and set into the hot oven.

3. Wash the potatoes, leaving the skin on, then cut into chips. Rinse the chips under cold running water to remove the starch before plunging into a large saucepan of boiling water. Cook for 2 minutes, then drain well.

4. Preheat the grill to moderate.

5. Remove the hot tray from the oven and tip the chips onto it (they will sizzle as they hit the hot oil). Spray the chips with oil and return the tray to the oven for 20–25 minutes until the chips are golden and crisp.

6. Mix the burger ingredients together and form 4 burger patties.

7. Grill under a medium heat for 5–10 minutes on each side until thoroughly cooked. Set aside to rest and keep warm while you toast the buns.

8. Place the warm burgers onto a bun, top with a slice of tomato, salad leaves and serve with chips.

Chicken tikka drumsticks

Healthier doesn’t mean less flavour as you’ll find with these chicken tikka drumsticks made with fat-free natural yogurt, tikka curry powder, chilli powder, coriander, mint and lime juice! Marinade overnight to maximise the flavour!

Ingredients

• 10 chicken drumsticks, skin removed

• 150g fat-free natural yogurt

• 2 level teaspoons tikka curry powder

• 1 teaspoon mild chilli powder • small handful of fresh coriander, chopped

• small handful of fresh mint, chopped

• zest and juice of 1 lime, finely grated

• freshly ground black pepper

Method

1. With a sharp knife, make a few cuts in the flesh of each drumstick.

2. Combine all the marinade ingredients in a large mixing bowl.

3. Add the drumsticks and rub the marinade into the meat. If you have time, cover and chill for at least an hour, or overnight if time permits.

4. Preheat the oven to 180o c or gas mark 4.

5. Remove the drumsticks from the marinade, place on a nonstick baking tray and roast in the oven for 25–30 minutes or until the chicken is cooked through. Or stick them on the BBQ.

Chinese pork chops

Low-salt soy sauce and a hint of honey and mild chilli sauce give pork chops an oriental twist. Serve with salad and crusty bread.

Ingredients

• 4 pork loin chops For the marinade

• 1 tablespoon mild chilli sauce

• 1 garlic clove, peeled and crushed

• 4 tablespoons low-salt soy sauce

• 1 tablespoon honey

To serve

• 4 tablespoons low-fat crème fraîche

• salad leaves and tomatoes

• crusty wholemeal bread

• 1 lime quartered (optional)

Method

1. Mix the marinade ingredients together in a large bowl, add the pork chops and coat well. Cover the bowl with clingfilm and refrigerate for at least 1 hour.

2. Preheat a grill to high.

3. Cook the pork chops under a hot grill for 4 minutes each side.

4. Serve the chops with a tablespoon of low-fat crème fraîche, salad leaves, tomatoes, crusty bread and lime (optional)

Greek lamb skewers

Don’t forget the mint sauce to serve with these lamb skewers. Blended with olive oil, garlic, black pepper and chilli, and served with a salad of feta cheese, tomatoes, black olives and balsamic dressing, it’ll bring a taste of the Mediterranean to your BBQ.

Ingredients for the lamb

• 4 boneless lamb leg steaks

• 1 teaspoon olive oil

• 2 teaspoons mint sauce (jarred)

• 2 cloves garlic, crushed

• freshly ground black pepper

• 1 pinch dried chilli flakes (optional)

Ingredients for the salad

• 4 large tomatoes, stalk removed and cut into chunks

• 100g feta cheese, cut into cubes

• 70g of pitted black olives (optional)

• 70g (1 bag) salad leaves, or chopped iceberg lettuce

• a small handful of fresh mint, chopped

• 1 tablespoon balsamic dressing (buy a ‘healthy option’ one) • freshly ground black pepper

Method

1. Trim any fat from the lamb steaks and cut each steak into three long strips.

2. Mix olive oil, mint sauce, crushed garlic, black pepper and chilli flakes together in a shallow bowl.

3. Add the lamb pieces to the marinade and mix, coating each piece of meat well. Cover the bowl with cling film and set into the fridge for at least 1 hour.

4. While the meat marinates, soak the wooden skewers in cold water.

5. Preheat grill to high.

6. Thread each piece of lamb onto a wooden skewer and grill under a high heat for 3–4 minutes on each side.

7. Whilst the lamb is cooking, make the salad: mix the tomato and feta chunks together, then add black olives, salad leaves, chopped mint, balsamic dressing and black pepper.

Grilled lamb steaks

Grilling lamb on the BBQ gives it a great flavour and trimming the fat of these lamb leg steaks makes it healthier too.

Ingredients

• 4 lamb leg steaks, trimmed of all visible fat

• low-calorie spray oil

• 1 garlic clove, peeled and crushed

• 1 teaspoon honey

• 1 sprig of rosemary, remove leaves and chop them finely

• black pepper

• juice ½ lemon

To serve

• 1 bag salad leaves

• 4 ripe tomatoes, washed, core removed and cut into large pieces • ½ cucumber, peeled and cut into large pieces

• handful black olives (optional)

• 1 tablespoon light olive oil

• 2 tablespoons balsamic vinegar

• wholemeal crusty bread

Method

1. Lay the steaks on a large plate and spray quite liberally with low-calorie spray oil (about 6 sprays per steak). Rub the crushed garlic, honey, rosemary and a pinch of black pepper into the steaks.

2. If you have time, cover the plate with cling film and allow the lamb steaks to marinate for 30 minutes.

3. Preheat a grill to high.

4. Grill the steaks for 4 minutes on each side under a very hot grill. Remove and rest for a minute before serving with a salad of leaves, tomatoes, cucumber and olives.

5. To make the dressing, quickly mix light olive oil and balsamic vinegar together and drizzle a little over the salad before serving with wholemeal crusty bread.

Turkey and cranberry sliders

Turkey is a lean and tasty meat, so why not make some mini sliders using low-fat minced turkey thigh meat.

Ingredients

• 500g low-fat minced turkey thigh meat

• 1 garlic clove, peeled and crushed

• 1 small egg, lightly beaten

• 60g breadcrumbs

• 2 teaspoons cranberry sauce

• 1 handful fresh parsley, chopped

• freshly ground black pepper

To serve

• 8 mini wholemeal burger buns, cut in half

• 1 handful salad leaves

• 2 tomatoes, each cut into 4 slices

Method

1. Preheat the grill to moderate.

2. Mix the burger ingredients together, then divide the mixture into 8 balls, roughly 80g each, then flatten the balls into burger patties.

3. Grill under a moderate heat for 5–10 minutes on each side until golden brown and thoroughly cooked.

4. Set aside to rest and keep warm while you toast the burger buns.

5. Place each burger onto a bun, top with a slice of tomato and a few salad leaves, then secure with a cocktail stick and serve.

Lamb kebabs with couscous salad and crusty bread

Made with extra lean lamb mince and served with couscous, this quick and easy recipe is handy to throw together before any BBQ.

Ingredients

• 500g extra lean minced lamb

• 1 garlic clove, peeled and crushed

• 1 teaspoon curry powder

• 1 teaspoon paprika Ingredients for the couscous salad • 250g couscous

• 300ml vegetable stock (try to use low-salt stock cube) • 1 teaspoon olive oil

• 1 red onion, peeled, halved and finely sliced

• 1 garlic clove, peeled and crushed

• pinch chilli flakes

• 100g dried apricots, finely chopped

• handful fresh coriander, finely chopped (1 teaspoon dried)

• large handful rocket leaves Ingredients for the dressing

• 1 teaspoon honey

• zest and juice 1 lemon

• 2 teaspoons olive oil

• handful fresh mint, chopped (optional)

To serve

• crusty bread

• lemon, quartered (optional)

Method

1. Soak 8 wooden skewers in hot water for 10 minutes. 2. To make the kebabs, place the minced lamb, garlic, curry powder and paprika into a bowl and mix together. Divide the mixture into eight balls and mould each ball onto a skewer to form a sausage shape.

3. Preheat a grill to high and grill the kebabs for 10–12 minutes, rotate while cooking.

4. Meanwhile, tip the couscous into a bowl with boiling stock. Stir, cover and allow to stand for 10 minutes, then fluff with a fork.

5. To make the salad, heat the teaspoon of oil in a frying pan and cook the onions over a moderate heat until soft. Add crushed garlic, chilli flakes and apricots and cook for a further 3 minutes, then tip into a serving bowl along with the cooked couscous, coriander and rocket and mix well.

6. To make the dressing, simply mix the ingredients together and drizzle over the couscous salad and kebabs just before serving with crusty bread.

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Fitness tips from PT Tara Grimes



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