Healthy Grilling

Healthy Grilling
Curves
Chef Laurie Wolf developed four delectable recipes for the grill. And yes, you can use them when you cook indoors, too.
 
Pork Tenderloin Grilled with Pineapple and Peaches
Rosemary and balsamic vinegar make this pork tender, tasty--and healthy.
 
Marinating and prep time: 3 to 12 hours
Cook time: 8 to 10 minutes
 
8 thin slices boneless pork loin (about 1 pound)
½ cup orange juice
3 tablespoons pineapple juice
1 tablespoon balsamic vinegar
1 minced garlic clove
2 teaspoons chopped fresh rosemary + some sprigs
1 teaspoon ground allspice
Dash of salt
8 thick slices fresh pineapple
4 peaches, cut in quarters, pits removed
2 tablespoons chopped fresh mint
 
1. In a dish large enough to hold the meat and fruit, combine the pork, orange juice, pineapple juice, vinegar, garlic, rosemary, allspice, and salt. Refrigerate and marinate at least 3 hours or overnight.
 
2. Remove from the fridge and let the meat come to room temperature for 1 hour. Add the fruit to the marinade, turning once.
 
3. Prepare the grill. When hot, place everything on the grill at the same time, and discard the marinade. Cook the pork and fruit for 4 to 5 minutes per side. Sprinkle with the mint and serve.
 
Serves 4. Per serving: 228 calories, 1 g fat, 1 g saturated fat, 54 mg cholesterol, 276 mg sodium, 27 g carbohydrates, 3 g fiber, 21 g sugars, 25 g protein
 
Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2 with 1 starch and 2 fat exchanges.
 
 
Chicken Breast Satay
Make your favorite Asian restaurant treat right on your own grill. It’s easier than you think.
 
Marinating and prep time: 2 hours, 15 minutes
Cook time: 10 to 12 minutes
 
1 pound boneless, skinless chicken breasts, cut in strips
1 tablespoon canola oil
2 teaspoons soy sauce (low-sodium if you’re watching salt intake)
½ teaspoon grated ginger
4 tablespoons lime juice
4 tablespoons unsalted peanuts, roasted
1 tablespoon light coconut milk
2 tablespoons lime juice
1 teaspoon soy sauce
1 teaspoon brown sugar
Pinch of cinnamon
1 tablespoon chopped scallion
6 cups torn lettuce
2 tablespoons olive oil
1 tablespoon sesame seeds
 
1. In a medium bowl, combine the chicken, canola oil, soy sauce, ginger, and 2 tablespoons of the lime juice. Marinate for 2 hours. Remove the chicken from the marinade and pat dry. Thread the chicken on bamboo skewers that have been soaked in warm water at least 30 minutes. Discard the marinade.
 
2. In a food processor or blender, combine the peanuts, coconut milk, lime juice, soy sauce, brown sugar, and cinnamon. Add the scallion.
 
3. Prepare the grill. When hot, cook the skewered chicken for 3 to 4 minutes per side. Divide the lettuce among 4 plates and drizzle with the olive oil and remaining 2 tablespoons lime juice. Place the skewers on the greens and sprinkle with the sesame seeds. Serve with the peanut sauce.
 
Serves 4. Per serving: 327 calories, 19 g fat, 4 g saturated fat, 65 mg cholesterol, 170 mg sodium, 9 g carbohydrates, 4 g fiber, 2 g sugars, 30 g protein
 
Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2 with 1 starch exchange.
 
 
Grilled Portobello Mushrooms
These meaty fungi make going meatless a breeze.
Prep time: 20 minutes
Cook time: 10 minutes
 
8 4- to 5-inch portobello mushrooms, stems removed
4 tablespoons olive oil
1 cup low-fat, low-sodium mozzarella cubes
2 medium tomatoes, seeded and chopped
8 tablespoons shredded basil
2 cups arugula, cleaned and dried
3 tablespoons lemon juice
14 walnut halves
1 teaspoon oregano
½ teaspoon salt
 
1. Brush the mushrooms with 1 tablespoon of the oil and grill for 4 to 5 minutes per side. Remove to a plate.
 
2. In a medium bowl, combine the cheese, tomatoes, basil, and 1 tablespoon of the oil and allow to sit while preparing the pesto.
 
3. In a food processor, combine the arugula, lemon juice, walnuts, oregano, salt, and remaining 2 tablespoons oil. Process until smooth. Spread the pesto on the inside of the grilled mushrooms. Top each mushroom with the cheese-tomato mixture and serve.
 
Serves 4. Per serving: 362 calories, 27 fat, 7 g saturated fat, 18 mg cholesterol, 515 mg sodium, 17 g carbohydrates, 6 g fiber, 1 g sugar, 20 g protein
 
Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2 with a side salad tossed with 50 calories of dressing.
 
 
Grilled Shrimp Scampi
Prep time: 30 minutes
Cook time: 10 to 15 minutes
 
1 pound extra-large shrimp (16 to 20), peeled and cleaned
3 cloves minced garlic
4 tablespoons chopped parsley
½ teaspoon salt
3 tablespoons olive oil
1 tablespoon + 1 teaspoon lemon juice and zest
4 small ears corn, silk removed, husks intact
2 medium zucchini, sliced horizontally in ¼-inch thick slices
12 scallions, rinsed, trimmed, and dried
1 tablespoon finely chopped scallion
 
1. In a medium bowl, combine the shrimp, oil, garlic, parsley, salt, 2 tablespoons of the oil, and 1 tablespoon of the lemon juice and zest and allow to sit for 30 minutes. Meanwhile, soak 8 wooden skewers in warm water for at least 30 minutes.
 
2. Prepare the grill. Take 2 skewers, and holding them together, thread 4 shrimp onto the skewers. Repeat with remaining skewers and shrimp. Place the shrimp and corn on the grill. The shrimp are done when pink and no longer translucent, about 3 to 4 minutes per side. The corn needs to be turned during the grilling and will take between 10 and 15 minutes.
 
3. Brush or toss the zucchini and whole scallions with the chopped scallion and remaining 1 tablespoon oil and 1 teaspoon lemon juice and zest and place on the grill. The zucchini will cook in 3 to 4 minutes per side, and the scallions take under five minutes.
 
4. Remove the husks and break or cut the corn into sections.
 
Serves 4. Per serving: 304 calories, 13 g fat, 2 g saturated fat, 170 mg cholesterol, 487 mg sodium, 22 g carbohydrates, 4 g fiber, 5 g sugars, 27 g protein
 
Curves Complete: Enjoy for lunch or dinner on Phase 1 or 2 with 1 starch exchange.
Start For $30*
Start For $30*