Healthy Memorial Day BBQ Menu

Honey Cumin Chicken
(Makes 4 servings)

2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 (4-oz.) each raw chicken breasts, boneless, skinless
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn, cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160°F*. Remove from grill. Let chicken rest 5 minutes before serving.

* The FDA suggests cooking chicken to a temperature of 165°F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160°F to prevent drying out.

Nutrition per serving: 184 calories, 7 g fat, 10 g carbohydrates, 23 g protein
Grilled Romaine Lettuce and Walnuts
(Makes 6 servings)

2 Tbsp. + 1 tsp. olive oil, divided use
2 Tbsp. fresh lemon juice
½ tsp. Dijon mustard
Sea salt and ground black pepper (to taste; optional)
3 romaine lettuce heads, stems attached (to hold leaves together), quartered
Nonstick cooking spray
¼ cup coarsely chopped raw walnuts
2 tbsp. shaved Parmesan cheese

1. Preheat grill to high.
2. Combine 2 Tbsp. oil, lemon juice, mustard, salt (if desired), and pepper (if desired) in a small bowl; whisk to blend. Set aside.
3. Brush romaine with remaining 1 tsp. oil. Place on grill that has been lightly coated with spray; cook for 2 to 3 minutes on each side, or until romaine blackens but does not burn. Remove from heat.
4. Chop lettuce into bite-sized pieces, discarding stems. Place in a large serving bowl.
5. Drizzle with dressing; toss gently to blend.
6. Top with walnuts and cheese.

Nutrition per serving: 142 calories, 10 g fat, 12 g carbohydrates, 5 g protein
Grilled Peach Panzanella (Adapted from a recipe at aidamollenkamp.com)
(Makes 4 servings)

Panzanella is an Italian salad made from torn bread that soaks up the juices of tomatoes and dressing. This version gets luscious sweetness from grilled peaches.

1½ cups halved cherry tomatoes
1 medium shallot, thinly sliced
2 Tbsp. + 1 tsp. olive oil, divided use
1 Tbsp. red wine vinegar
Sea salt and ground black pepper (to taste; optional)
3 slices whole-grain bread
3 ripe medium peaches, cut in half, pits removed
Nonstick cooking spray
¼ cup fresh basil leaves, chopped

1. Preheat grill to high.
2. Combine tomatoes, shallot, 2 tbsp. oil, vinegar, salt (if desired), and pepper (if desired); whisk to blend. Set aside.
3. Toast bread on grill for about 2 to 3 minutes on each side, or until browned. Cool; tear into bite-sized pieces. Place in a medium serving bowl. Set aside.
4. Brush cut side of peaches evenly with remaining 1 tsp. oil. Place cut side down on grill. Cook for about 2 to 3 minutes, or until just charred but still firm. Remove from heat. Cool; slice into bite-sized pieces.
5. Add tomato mixture, peaches, and basil to bread; toss gently to blend.
6. Serve immediately.

Nutrition per serving: 187 calories, 9 g fat, 25 g carbohydrates, 5 g protein
Grilled Corn and Jalapeno Salad
(Makes 4 servings)

4 ears of corn, husks removed
1 Tbsp. + 1 tsp. olive oil, divided use
1 medium jalapeño
¼ medium red onion, chopped
¼ cup crumbled feta cheese
¼ cup fresh cilantro, chopped
1 Tbsp. apple cider vinegar
Sea salt and ground black pepper (to taste; optional)

1. Preheat grill to medium.
2. Bring large pot of water to boil; add corn. When water returns to a boil, remove corn.
3. Brush corn with 1 tsp. oil. Place corn and jalapeño on grill, turning frequently, for about 4 minutes, or until corn kernels are lightly browned and jalapeño is browned but not charred. Remove from grill.
4. When corn is cool enough to handle, slice kernels off the cob; place kernels in a medium serving bowl, discard cob.
5. Slice jalapeno in half, discard seeds, and finely chop.
6. Add jalapeno, onion, cheese, cilantro, remaining 1 Tbsp. oil, vinegar, salt (if desired), and pepper (if desired) to corn; toss gently to blend.

Nutrition per serving: 192 calories, 7 g fat, 31 g carbohydrates, 6 g protein
Grilled Pineapple Mint Julep Dessert
(Makes 6 servings)

1 oz. bourbon
1 Tbsp. brown sugar
1 tsp. pure vanilla extract
1 fresh pineapple, sliced into rounds, core removed
¼ cup chopped fresh mint leaves

1. Preheat grill to high.
2. Combine bourbon, brown sugar, and extract in a small bowl; mix well.
3. Brush pineapple with bourbon mixture.
4. Place pineapple on grill; grill for 1 to 2 minutes on each side, or until grill marks form. Remove from heat.
5. Arrange pineapple rounds on a serving plate; garnish with mint.

Nutrition per serving: 97 calories, 0 g fat, 22 g carbohydrates, 1 g protein

Recipe Courtesy of Team Beachbody @ http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/287054267#romaine

Ready to Reset your body to better health? Visit: http://myultimatereset.com/KaneCoaching

*21 day food cleanse (no juicing) that will help you to learn how to cook yummy and nutritious food!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s