By Mayo Clinic staff
Grilling today goes way beyond just hamburgers, hot
dogs and steaks. Backyard chefs are firing up their
grills for vegetables, fruits, pizzas and even desserts.
Just about anything goes. Here are some tips for creating
tasty, healthy dishes on the grill.
Main entree alternative: Pizza anyone?
Make your next meal a grilled meatless pizza:
1. Cut up an assortment of favorite vegetables for
the topping. Coat the vegetables lightly with olive oil.
Roast the vegetables on the grill using a special grill
pan or a metal colander, or grill them directly on the
grates if they're large enough. Set the vegetables aside.
2. Use ready-made pizza crusts or make your own.
Because of the high direct heat of a grill, start with
a thin crust. Thick crusts tend to burn on the outside
before the inside is cooked through. If the crust is
pre-baked, this isn't a concern. Lightly brush one side
of the crust with olive oil. Then place the crust directly
on the grill oiled-side down. Oil keeps the dough from
sticking to the grate. If you prefer, place the oiled
crust on a perforated pizza pan before adding it to the
grill.
3. Over medium-hot coals, grill the pizza crust for
one to two minutes, watching it carefully so that it
doesn't burn. Lift the crust off the grill with tongs
and place it on a cookie sheet, grilled side up. Spread
1/4 cup to 1/2 cup pizza sauce or low-fat Alfredo sauce
on the crust
4. Place the vegetables on top of the sauce and move
it from the cookie sheet back onto the grill to allow the
other side to cook for two to three minutes. Sprinkle on
a small amount of part-skim mozzarella or low-fat cheese
and cook for another minute to allow the cheese to melt.
5. Keep checking the pizza to prevent burning.
Side dishes: Try fruits and vegetables
Eggplant, yellow squash, zucchini, bell peppers, sweet
onions, small tomatoes, mushrooms, pears, pineapple and
peaches all cook well on the grill. Be sure to put fruits
and vegetables on a liberally oiled grate to avoid
sticking. Grill the fruits or vegetables until they're
lightly browned. You want them to be tender but not mushy
when gently pierced with a sharp knife. The key to grilling
fruits and vegetables is to use low heat. Coals are ready
when you can hold your hand safely about 5 inches above the
heat for about five seconds.
Fruits
Slice fruit in half and remove pits and cores, if any.
Grill with pulp side down to start, then turn over. Sprinkle
a small amount of brown sugar after grilling if you want a
little extra sweetness. Fruits generally take three to five
minutes to cook. Thinly sliced fruit may take less time.
Thicker pieces of fruit, such as halved peaches or pears,
may require a little more time. Keep in mind that fruit can
burn easily because of its sugar content, so watch it closely.
Here are some ideas for grilling fruits:
Cut fruit, such as apples, pears and peaches, into
chunks, brush lightly with canola oil, and place on skewers
or wrap in foil before grilling. A sprinkle of cinnamon
before grilling adds a flavorful touch.
Slice bananas with their peels lengthwise and
brush the cut side with canola oil. Place cut-side down
on the grill and cook until lightly browned, about two
minutes. Turn and grill until the bananas begin to pull
away from the peel, about two to four minutes more.
Sprinkle brown sugar onto 1/2-inch-thick pineapple
slices. Grill the slices, turning a few times, until browned,
about five minutes.
Brush pear wedges with lemon juice and grill, turning
a few times, until they begin to brown, about two to four
minutes. Add to a mixed green salad.
Vegetables
Cut vegetables into 1/2-inch slices or large chunks and
baste with a light salad dressing, or brush them with canola
or olive oil. Grill until tender, turning only once.
Fast-grilling vegetables take about five to seven minutes to
cook. These include asparagus, broccoli, baby carrots, eggplant,
okra, onion slices, pepper chunks, strips of summer squash
and tomato wedges. Root vegetables, such as beets, winter
squash, potatoes and sweet potatoes, take about 20 to 45
minutes to cook, depending on whether they're whole, halved
or cut in slices. Wrap these types of vegetables in foil with
a drizzle of oil and a sprinkling of spices and herbs.
Try these ideas for cooking vegetables on the grill:
Marinate a large portobello mushroom in French or
Italian dressing or make your own dressing with 1 1/2
tablespoons balsamic vinegar, 1 1/2 tablespoons olive oil,
a clove of minced garlic, salt and pepper and grill it
like a burger. Serve on a bun or alone.
Soak ears of corn in water for 30 minutes then
grill in the husk for 15 to 20 minutes. Remove the silk
before grilling.
Cut vegetables such as squash, peppers, onions
and mushrooms into equal-sized pieces. Place on a skewer
with shrimp or chunks of turkey breast. Brush with fresh
fruit juice or broth and grill. These can also be wrapped
in aluminum foil before grilling.
Cut tomatoes in half crosswise, brush with canola
or olive oil, and add salt, pepper and your favorite spices.
Wrap in foil and grill sliced side up for six to eight
minutes.
Cut a head of radicchio into quarters and brush
with a mixture of orange juice, olive oil and orange
zest. Grill until tender, about eight to 10 minutes.
Finally: Don't forget dessert
Try grilled fruit instead of fat-laden ice cream or
cake. The dry heat of grilling intensifies and
caramelizes the natural sugars in fruit. Favorite desserts
include halves or slices of apricots, peaches, plums and
nectarines. For something different, try sliced apples,
figs and pears. A banana cooked slowly in its peel
results in a custard-like delicacy perfect for the end
of a meal.
Here are some other ideas for grilled desserts:
Grill slices of angel food cake for one to three
minutes or until golden brown on both sides. Top with
chilled strawberries, blueberries or raspberries.
Make cantaloupe kebabs. Brush with a mixture of
honey, butter and chopped mint. Cook three to four minutes,
turning the fruit to grill each side.
Fill peach halves with blueberries and sprinkle
with brown sugar and lemon juice. Wrap in aluminum foil
and grill for 15 to 20 minutes, turning once
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Always consult with your physician, before partaking in any activity
or trying any recipe mentioned in this article.
Sincerely
Gary - Virginia
With Warmest Regards & God Bless
Gary Morris ~ Virginia
Customer Service Manager
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Phone 434-490-7191
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