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Nutrition buffs and weight watchers love grilled food because it’s a healthier alternative to frying and regular cooking. For one, the high temperature from the grill helps seal in the moisture in the meat so there’s no need for added oil or butter. The meat’s excess fat also drips off while on the grill which is ideal for those trying to lose weight. When it comes to fruits and vegetables, it has been proven that fresh produce retain more vitamins, minerals and essential nutrients when cooked on the grill. Apart from these health benefits, you also get to enjoy the smoky goodness of a grilled dish.
1. Very Veggie Grilled Sandwich
Makes 4 servings, 250 calories per serving
What you need:
- 1 medium eggplant, sliced into 1/2-inch rounds
- 3 medium Portobello mushroom caps, gills removed
- 1 large tomato, sliced
- 1 small clove garlic, chopped and mashed
- 2 cups chopped spinach
- 1/4 cup low-fat mayonnaise
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 8 slices whole wheat sandwich bread, lightly toasted
- Cooking spray
In a small bowl, mix garlic, mayonnaise and lemon juice until well-combined. Set aside. Lightly coat eggplant rounds and mushroom caps with cooking spray, season with salt and pepper then cook on a pre-heated grill over medium-high until cooked through. Allow to cool for a few minutes then slice mushrooms. Spread mayonnaise mixture on each slice of bread then layer mushroom, eggplant, spinach and tomato slices on 4 pieces of bread, topping with remaining 4 slices to make a sandwich.
2. Grilled Shrimp with Tropical Salsa
Makes 4 servings, 211 calories per serving
What you need:
- 1/2 kg. shrimp, peeled and deveined
- 2 cups finely diced melon
- 1 cup finely diced pineapple
- 1/2 cup finely diced red onion
- 1/2 cup finely diced green bell pepper
- 1/2 cup finely diced red bell pepper
- 4 large Romaine or iceberg lettuce leaves
- 4 lime wedges
- 3 tablespoons rice vinegar
- 2 tablespoons finely chopped fresh mint, plus a few leaves for garnish
- 2 tablespoons canola oil, divided
- 2 teaspoons finely grated ginger, divided
- 2 teaspoons minced seeded jalapeno, divided
- 1/2 teaspoon kosher salt
Mix together 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeno and shrimp in a medium bowl. Toss to coat then cover and refrigerate for at least 4 hours. In a separate bowl, combine melon, pineapple, onion, green and red bell pepper, vinegar, mint and salt, plus the remaining oil, ginger and jalapeno. Combine well then cover and refrigerate for at least 1 hour. Thread shrimps onto skewers when ready then grill on high for 2-3 minutes per side or until cooked through. Place a lettuce leaf on a plate, spoon salsa on lettuce then top with shrimps. Garnish with a lime wedge and a mint sprig.
3. Sesame-Grilled Burger Patty
Makes 4 servings, 217 calories per serving
What you need:
- 1/2 kg. ground pork
- 4 cups finely chopped watercress, hard parts removed
- 1 cup shredded carrot
- 2 scallions, chopped
- 2 cloves garlic, minced
- 3 tablespoons reduced-sodium soy sauce
- 1 tablespoon minced fresh ginger
- 1 tablespoon rice vinegar
- 2 teaspoons sesame oil, divided
Mix 1 teaspoon sesame oil, soy sauce, scallions, garlic and ginger in a small bowl. Pour half of the sauce in a medium bowl then add pork to that bowl. Form into 4 3/4-inch thick patties. Add remaining sesame oil and vinegar in the sauce mixture then set aside. Grill burger patties over medium-high heat until cooked through, about 4-5 minutes per side. To serve, mix watercress and carrots in a large bowl, toss with remaining sauce mixture then divide among 4 plates. Top with grilled burger.
Enjoy these low-calorie grilled recipes today for a surely satisfied appetite, without having to worry about your weight or your health!
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Source by Adrian T. Cheng
