Top 3 Grilled Vegetable Recipes
Posted 5/10/2017 by UHBlog
There's no better way to kick off your summer than to break out the grill. You'll want to move the burgers and dogs aside, however. They aren't the only foods that taste great hot off the grill - and they're certainly not the best for you.
“Some meats - especially red meats - are high in saturated and trans fat and can increase the risk of cardiovascular disease,” says registered dietitian nutritionist Amy Jamieson-Petonic. “Grilling vegetables is a quick, easy way to make a healthy, flavorful meal.”
When grilling vegetables, you can avoid common mistakes by:
- Coating with olive oil. A little olive oil goes a long way. Going heavy only adds calories, Jamieson-Petonic says.
“Coat your vegetables in extra virgin olive oil, and check them regularly to prevent burning or drying out,” she says.
- Marinating. This works especially well when the veggies are prepped in advance and marinated overnight.
- Choosing heartier vegetables. Eggplant and peppers hold up better in the heat.
- Checking often. “Vegetables will grill a lot faster than meat and can be served simply with a side of brown rice,” says Jamieson-Petonic.
Veggies only need about five minutes per side on the grill.
- Using a grill basket. It’s best to use a grill basket when grilling small ingredients so they don't fall into the fire. If you don't have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this “basket” will prevent food from sliding off the grates.
“Using a grill basket to cook veggies helps keep them more structured,” she says.
Veggie Kabobs with Herb and Garlic Marinade
- 2 medium red or white potatoes
- 1 cup firm or extra-firm tofu chunks
- 1 cup red, yellow or green bell pepper chunks
- 1 cup pineapple chunks
- 1 cup red onion chunks
- 1 cup white button mushrooms
- 1 cup zucchini or yellow squash chunks
- 1 cup cherry tomatoes
- ½ cup olive oil
- ½ cup lemon juice
- ¼ cup water
- ¼ cup Dijon mustard
- 2 tablespoons maple syrup
- 2 tablespoons minced garlic
- 2 tablespoons chopped fresh basil leaves
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- Cook potatoes in salted water until fork tender; let cool and cut into 1-inch chunks. Place potatoes, tofu and vegetables in a shallow dish or container. Pour marinade over tofu and vegetables. Cover and refrigerate for 2 hours.
- Preheat an outdoor grill to medium heat.
- Remove ingredients from the marinade, reserving marinade. Thread potatoes, tofu and vegetables onto skewers, alternating colors. Cook skewers on grill until vegetables are lightly charred all over, about 10 minutes, basting with reserved marinade and turning occasionally.
Reprinted from Food Network.
Mexican Grilled Corn
- 2 tablespoons low-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- ½ teaspoon chili powder
- 4 ears corn, husked
- 4 tablespoons finely shredded Cotija or Parmesan cheese
- 1 lime, quartered
- Preheat grill to medium-high.
- Combine mayonnaise, yogurt and chili powder in a small bowl.
- Grill corn, turning occasionally, until marked and tender (about 8 to 12 minutes total).
- Spread each ear with 1 tablespoon of the sauce and sprinkle with 1 tablespoon Cotija or Parmesan. Serve with lime wedges.
Shopping tip: Cotija cheese – also called queso añejo or queso añejado – is an aged Mexican cheese similar in texture and flavor to Parmesan. It can usually be found near other specialty cheeses or in Mexican grocery stores.
Reprinted from Eating Well.
Grilled Mediterranean Vegetable Salad
- 2 plum tomatoes, cored, seeded and coarsely chopped
- 3 tablespoons lemon juice
- 3 tablespoons reduced-sodium chicken broth
- 1½ tablespoons extra-virgin olive oil
- 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
- Salt and freshly ground pepper to taste
- 1 small eggplant, cut into ¼-inch-thick rounds
- 2 small zucchinis, trimmed and cut into ¼-inch-thick ovals
- 4 plum tomatoes, cored and cut in half lengthwise
- 1 fennel bulb, trimmed and cut into 8 wedges
- 1 red onion, peeled and sliced into ¼-inch-thick slices (rings kept intact)
- 1 lemon, sliced
- ¾ cup crumbled feta cheese, preferably imported (3 ounces)
- 8 imported black olives, preferably Kalamata, pitted and cut in half
- Freshly ground pepper to taste
- To make salad dressing: Combine 2 tomatoes, lemon juice, broth, oil and oregano in a blender or food processor; blend or process until smooth. Season to taste with salt and pepper.
- To make salad: Prepare a grill. Lightly oil grill rack. Cook eggplant, zucchini, 4 tomatoes, fennel, onion and lemon slices, in batches if necessary, until browned and tender. (Fennel will take 4 to 5 minutes per side; eggplant, zucchini and onion 2 to 3 minutes per side; and tomatoes and lemon 1 to 2 minutes per side.) As the vegetables are done, transfer them to a large, shallow serving dish. Toss gently with the dressing.
- Garnish the salad with feta, black olives and a grinding of black pepper.
Reprinted from Eating Well.
For more ideas on how to incorporate healthy eating into your diet, a registered dietitian can help. To make an appointment, call 216-844-1499
Amy Jamieson-Petonic, MEd, RDN, CSSD, LD, is a registered dietitian nutritionist at University Hospitals Cleveland Medical Center. You can request an appointment with Jamieson-Petonic or any other health care professional online.