GET FIRED UP!
Optimum Wellness, Jul/Aug 2010
Simple tips and smokin’ hot recipes to get you grilling like a pro
Every grill master needs a reliable steak recipe to satisfy hungry pals, but how many also have a stellar veggie recipe or two up their sleeve? Barbecuing can add a whole new dimension to summer produce, and a skewer of fresh veggies is an excellent accompaniment to a savory rib-eye. For guests who don’t eat meat, smoky portobello sliders will make them feel like anything but an afterthought. Read on for tips and recipes that prove beyond a doubt that when it comes to grilling, both steak and veggies rule!
What You’ll Need
* Gas or charcoal grill
* Grill rack or grill topper
* Silicone basting brush
* Vegetable oil for coating grill rack or grill topper
* Paper towels or clean cotton towel
* Skewers (bamboo or stainless steel)
* Long-handled metal tongs and spatula
Vegetable Skewers with Rosemary-Dijon Vinaigrette
Serves 6
Nothing showcases the flavor of fresh-picked summer vegetables better than a great homemade marinade featuring lemon and fresh rosemary and a quick sear on the grill.
Recipe by Melynda Saldenais.
ROSEMARY-DIJON VINAIGRETTE
4 Tbs. sherry vinegar
4 Tbs. Dijon mustard
2 small shallots, minced (3 Tbs.)
2 Tbs. lemon juice
1 Tbs. grated lemon zest
2/3 cup olive oil
2 Tbs. chopped fresh rosemary
VEGETABLE SKEWERS
6 small red potatoes, quartered
24 sugar snap peas
24 white or cremini mushrooms, stems removed
1 red bell pepper, cut into l-inch pieces
1 red onion, cut into 1-inch pieces
1 medium yellow squash, cut into 12 rounds
1 medium zucchini, cut into 12 rounds
1. To make Rosemary-Dijon Vinaigrette: Whisk together vinegar, mustard, shallots, lemon juice, and lemon zest in small bowl. Slowly whisk in olive oil until mixture thickens or emulsifies. Stir in rosemary, and season with salt and pepper, if desired. Set aside.
2. To make Vegetable Skewers: Cook potatoes 3 minutes in large pot of boiling salted water. Add sugar snap peas, and cook 1 minute more, or until sugar snap peas are crisp-tender. Drain vegetables, and rinse under cold water. Drain once more, and pat dry.
3. Toss potatoes, sugar snap peas, mushrooms, bell pepper, onion, squash, and zucchini with cup Rosemary-Dijon Vinaigrette. (Reserve remaining Rosemary-Dijon Vinaigrette for drizzling over grilled vegetables.) Cover, and refrigerate 1 hour, or overnight.
4. Preheat grill to medium-high heat. Thread vegetables onto 12 presoaked bamboo skewers, leaving -inch space between each vegetable to ensure even cooking.
5. Rub grate or vegetable grill topper with vegetable oil. Grill skewers 3 to 4 minutes per side, or until vegetables are slightly charred and soft. Season with salt and pepper, if desired, and drizzle with remaining cup Rosemary-Dijon Vinaigrette.
PER SERVING (2 SKEWERS): 267 CAL; 6 G PROT; 11 G TOTAL FAT (2 G SAT FAT); 38 G CARB; 0 MG CHOL; 128 MG SOD; S G FIBER; 6 G SUGARS
Rib-Eye Steaks
Serves 4 | Gluten free
A simple marinade gives these steaks intense, deep flavor. Choose grass-fed beef; it has a more healthful nutritional profile than grain-fed beef and is more environmentally sound.
Recipe from The Prairie Table Cookbook, by Bill Kurtis with Michelle M. Martin.
cup low-sodium soy sauce
cup sliced green onions
cup packed brown sugar
2 doves garlic, minced (2 tsp.)
tsp. ground ginger
tsp. ground black pepper
2 lb. grass-fed rib-eye steaks
1. Combine soy sauce, onions, brown sugar, garlic, ginger, and pepper in large resealable bag. Add steaks. Seal bag, and turn to coat steaks with marinade. Refrigerate 8 hours, or overnight.
2. Drain, and discard marinade. Grill steaks, uncovered, over medium-high heat 8 to 10 minutes, or until meat reaches desired doneness (145F for medium-rare; 1 6 for medium; 170F for well-done).
PER SERVING: 477 CAL; 45 G PROT; 30 G TOTAL FAT: 13 G SAT FAT); 4 G CARB; 113 MG CHOL; 338 MD SOD: 0 G FIBER; 3 G SUGARS
Smoky Baby Portobello Sliders
Serves 4
Big or small, portobello mushrooms make the perfect grilled “burger.” Portobellos’ meaty texture and rich, robust flavor take on the flavors of marinades and rubs and stay juicy and tender when grilled. The onion topping can be made up to two days ahead
coat rack
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