3 Healthy BBQ Recipes for Any Level

Summer is the perfect time to catch some sun, hang out with friends, and show just how far your grilling skills have advanced! When it comes to building your menu, our doctors have a few tips for whipping up something that’s both tasty and healthy:

“Lean meats are healthier, so one should trim away excess fat before grilling.” — Dr. Robert Kwok

“Marinades that minimize fats, as well as ensuring your meats are well “drained,” are healthier fare.” — Dr. Charles Cattano

“Try adding some color to your meal and grill up unexpected foods like watermelon, apples, or peaches.” — Dr. Keegan Duchicela

With that advice in mind, here are healthy Memorial Day BBQ recipes for any level:

Beginner

Chicken Berry Salad
Prep time: 20 min
Cook time: 15 min

Ingredients:
1 packet honey mustard salad dressing mix
¼ cup cider vinegar
½ cup vegetable oil
2 tbs orange juice
1 pound skinless, boneless chicken breast halves
8 cups mixed salad greens
1 cup sliced fresh strawberries
½ cup fresh blueberries
½ cup fresh raspberries
½ cup toasted pecans

Instructions:

1. In a medium bowl, prepare the dressing according to package directions, using vinegar and oils, and substituting orange juice for the water; set aside
2. Preheat the grill for high heat.
   Lightly oil the grill grate. Grill the chicken 6 to 8 minutes on each side, or until juices run clear. Remove from heat, cool, slice into strips.
3. In a large bowl, toss together the chicken, salad greens, strawberries, blueberries, raspberries, peas, and pecans. Pour in the prepared dressing, and toss to coat.

Intermediate

Honey Chicken Kabobs
Prep time: 2 hours 15 min
Cook time: 15 min

Ingredients:
¼ cup vegetable oil
⅓ cup honey
⅓ cup soy sauce
¼ tsp ground black pepper
8 skinless, boneless chicken breast halves — cut into 1 inch cubes
2 cloves garlic
5 small onions, cut into 2 inch pieces
2 red/yellow bell peppers, cut into 2 inch pieces
Skewers

Instructions:

1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
2. Preheat the grill for high heat.
3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

Advanced

Cedar Planked Salmon
Prep time: 15 min
Cook time: 20 min

Ingredients:
3 (12 inch) untreated cedar planks
⅓ cup vegetable oil
1 ½ tbs rice vinegar
1 tsp sesame oil
⅓ cup soy sauce
¼ cup chopped green onions
1 tbs grated fresh ginger root
1 tsp minced garlic
2 (2 pound) salmon fillets, skin removed

Instructions:

1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.
2. In a shallow dish, stir together the vegetable oil, rice sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.
3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle a little.
4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

You now have everything you need to get grilling — bon appetite!

Have any specific dietary restrictions? Talk to a doctor for advice.

By: Maya Gilliss-Chapman