"Thrill of the Grill"
Lemon
Caesar Grilled Chicken
4
Servings
1/3 cup olive or canola oil
¼ cup Parmesan cheese, grated
2 Tbsp. Dijon-Style mustard
2 cloves garlic, finely
chopped
½ tsp. salt
¼ tsp. pepper
1 lb. chicken breast,
skinned and boneless
Per
serving: 334 calories; 23g fat, 3g carbohydrate; 632 mg sodium
6 Tbsp. butter or margarine, melted
3 to 6 Tbsp. lemon juice
2- ¼ tsp. dill weed
¾ tsp. cayenne pepper
1 salmon fillet (about 2 pounds)
Lemon-pepper seasoning
In a small
bowl, combine the first five ingredients; mix well. Remover ½ cup to a
saucepan; simmer until heated through. Set aside remaining mixture for basting.
Sprinkle salmon with lemon pepper. Place on grill with skin side down. Grill,
covered, over medium heat for 5 minutes. Brush with the reserved brown sugar
mixture. Grill 10-15 minutes longer, basting occasionally. Serve with the warmed
sauce.
Balsamic
Pork with Mixed- Herb brush
6
2 pork
tenderloins (about 1-½ lbs)
8 lg. sprigs rosemary
8 lg. sprigs thyme
½ cup balsamic vinegar
¼ cup olive oil or vegetable oil
Cut each
pork tenderloin crosswise into 6 pieces. Press each piece, cut side down, to
form a round, 1 to 1- ¼ inches thick.
Place
rosemary and thyme sprigs in nonmetal dish or re-sealable plastic bag. Stir in
vinegar and oil. Add pork; turn to coat. Cover dish or seal bag and refrigerate,
turning pork 2 or 3 times, at least one hour but no longer than 24 hours. Brush
grill rack with vegetable oil. Heat coals or gas grill.
Remove pork
and herb from marinade; reserve marinade. Immediately cover and grill pork 4 to
5 inches from medium heat 7 minutes, turning and brushing frequently, until
internal temperature of 160 degrees.
Special
Touch: If you’re using a charcoal grill, place the herbs that are removed from
the marinade directly on the hot coals for added herb and flavor and aroma.
Per
Serving: 350 calories; 17gm fat, 1 gm carbohydrates
Secret Glazed Ribs
6
Servings
4-5 lbs.
pork spare ribs
½ cup grape jelly
2 tsp. dry mustard
Boil ribs
45-60 minutes or bake with a little water at 350 for 60 minutes. Cook on grill
15 minutes; turn frequently and glaze.
Per
Serving: 1026 calories; 70gm fat; 27gm carbohydrates; 230 mg sodium.
4
servings
1 lb. top
loin beef, cut into 1” cubes
10 oz. jar apricot preservers
¼ cup orange juice
¼ cup margarine
In a small
sauce pan, stir together preserves, juice and margarine. Simmer until margarine
is melted. Place beef cubes in small container and use ¾ cup of apricot mixture
to coat the beef. Marinate at least 30 minutes. Reserve the remaining apricot
mixture to serve warm along side the kabobs. Place beef cubes onto 4-6 skewers
(if you are using bamboo skewers, soak in water for an hour to prevent burning)
and alternate with favorite vegetables. I have used all of the following
different combinations, all are good. Green pepper squares, onions, mushroom,
cherry tomatoes, zucchini, and corn on the cob cut into 1-1/2 to 2 inch slices.
These may be threaded onto skewers, put into plastic zip bags and transported
iced, to picnic for grilling. Grill over hot coal’s for 10-12 minutes. Baste
often. If you are going to serve over rice, boil in bag rice packages are handy
to take along. Just boil water on the grill and add the rice.
Per
Serving: 49 calories; 19gm fat; 47 carbohydrate; 202mg sodium.
6
cups
This
marinade is also a tenderizer and will make the worst cut meat very tender. This
can be used when making shish kabobs, but is also great for marinating any meat.
4 cloves
fresh garlic
1 pint of soy sauce
1 quart of pineapple juice
Mix all the
ingredients together in a large bowl that has a cover. Shake, and refrigerate
and let sit over the night. Add desired amount to meat and let marinade
overnight (this depends on how much flavor you want in the meat.) Brush on when
grilling. Discard leftover marinade that has been in contact with meat.
Per
½ cup: 69 Calories, 15gm carbohydrate; 1422mg sodium.
6
servings
1 cup catsup
¼ cup brown sugar
2 Tbsp. vinegar (white)
2 Tbsp. Worchestershire sauce
Mix together
and enjoy!
Per
½ cup: 85 calories, 21 gm carbohydrate; 629mg sodium.
Makes
2½ cup
1(24 oz)
bottle ketchup (1-½ cups)
1 cup sugar (or less to your taste)
2 Tbsp. Worchestershire sauce
2 tsp. chili powder
1 med, onion, chopped fine (about ½ cup)
¼ to ½ tsp. garlic salt
½ cup tarragon vinegar
Blend all
ingredients in a blender or food processor. Warm the sauce, but it is not
necessary to boil it. ( Use the microwave, saucepan, or even a crock pot.) Do
not brush on grilled meat until about 10 minutes before it is done.
Per
½ cup: 240 calories; 63gn carbohydrate; 873 mg sodium; 1 gm fiber.
Easy Bake Beans
4
servings
1
(15- ½ oz.) can pork and beans
½ cup ketchup
¼ cup brown sugar
1 tsp. yellow mustard
1 sm. Onion, minced
¼ cup dark molasses
1-5 slices bacon
Mix all
ingredients in 2 qt. casserole and top with slices of bacon. Bake uncovered for
1 hour in 350 oven.
This recipe
can be easily double.
Per
Serving: 362 calories; 11gm fat; 58 gm carbohydrate; 1181 mg sodium; 6 gm fiber.
Cheesy
Potato/Onion Bake
Here’s
all you’ll need per person:
¼ cup onions
½ cup cheese
Peel and cut
the potatoes and onions into bite size pieces and mix together. Salt and pepper
in optional. Get a big enough piece of heavy duty foil to make a pocket. (While
foil is flat, place your fist in the middle and bring the sides up—and leave
open.) Now put ½ piece bacon in the bottom of the foil and criss-cross the
other half to form an “X”. Put about a cup of the potato/ onion mixture on
top. Bring all sides of foil together to totally enclose the mixture. Place on
grill with medium heat for 45 minute. You’ll want to put these on first before
grilling the meat. Open the foil very carefully because of steam. Top with ½
cup of your favorite cheese. Close the foil back immediately and let sit about 5
minutes or until cheese melts.
Per
serving: 380 calories; 22gmcarbohydrate; 459mg sodium; 3gm fiber
Zucchini
with Salsa
10
servings
4 med.
Zucchini, sliced
Salsa
3 med. Tomatoes, diced
1 med. Onion, diced
3 green onions, sliced
2 jalapeno peppers, seeded and minced*
2 garlic gloves, minced
1 Tsp. minced fresh cilantro or parsley
salt and pepper to taste (optional)
Divide
zucchini between two pieces of heavy duty foil (about 20x 18). In a bowl,
combine the remaining ingredients; spoon over zucchini. Fold foil around
vegetables and seal tightly. Grill covered, over indirect heat for 15-20 minutes
or until vegetables are tender.
*When
cutting and seeding hot peppers, use rubber or plastic gloves to protect your
hands. Avoid touching your face.
Per
Serving (without salt): 27 calories: 6 gm carbohydrate; 362 mg sodium; 3 gm
fiber.
4
servings
1 med. Size
head broccoli, cut up
4 slices bacon, fries and crumbled
1 cup Cheddar or American cheese, shredded
1 cup mayonnaise
2 Tbsp. vinegar
2 Tbsp. sugar
Mix together
first three ingredients. Mix together the last three ingredients, then combine.
Per
Serving:329 calories; 23 gm fat; 20gm carbohydrates; 362 mg sodium; 3gm fiber
Seven
Layer Slaw
8
servings
2 Cups
coleslaw mix
2 cups shredded carrots
2 cups broccoli slaw
1 med. Yellow or red bell pepper, chopped (1cup)
1 cup coleslaw dressing
Additional broccoli slaw, if desired
Spread 1 cup
of the coleslaw mix evenly in the bottom of 2-½ quart clear glass bowl. Layer
with carrots, broccoli slaw, bell pepper, and remaining coleslaw mix.
Pour
dressing over coleslaw. Sprinkle with additional broccoli slaw. Cover and
refrigerate at least 2 hours but o longer than 24 hours. Toss before serving.
Per
Serving: 161 calories; 12gm fat; 14gm carbohydrate; 428mg sodium
Carrot/Raisin
Salad
6
Servings
Recipe
can be doubled or halved as needed.
5
regular size carrots, coarsely grated
1 (20 oz.) can crush pineapple (drain ½ liquid)
½ cup golden raisins
1 (8 oz.) container of vanilla yogurt
Mix
together and refrigerate
Per
Serving:117 calories; .7 gm fat; 27gm carbohydrate;48mg sodium;3gm fiber.
Marinated
Vegetable Salad
6
Servings
2 med.
Cucumbers
2 med. Onions (can use red onion)
2 med. Tomatoes
1 cup water
1 cup white vinegar
½ cup sugar
½ tsp. black pepper
½ tsp. dried parsley
½ tsp. dried basil*
Combine
water, vinegar, and sugar in a small sauce pan. Bring to a boil, then cool. Peel
cucumbers, slice once lengthwise, then slice each halve into very thin slices.
Peel off outer layers of onion, slice into very thin rings. Chop tomatoes into
1” pieces, discarding juice and seeds. Toss vegetables, pepper, parsley, and
basil in a deep glass bowl. When vinegar solution has cooled, pour over
vegetable and refrigerate, stirring every half hour or so if the vinegar
solution doesn’t completely cover. Shill at least 2 hours before serving.
6
Servings
4 cups (24c
oz. bag) frozen diced hash brown potatoes with onions and peppers
½ cup shredded carrot
½ cup sour cream (try fat free)
¼ cup mayonnaise or salad dressing
½ tsp. curry powder
¼ tsp. salt
¼ tsp ground mustard (dry)
Simmer
potatoes in boiling water 6 to 8 minutes or until tender, drain.
Mix
remaining ingredients. Fold in potatoes. Cover and refrigerate at least one
hour.
Variation:
add 3 chopped hard- cooked eggs for some good old fashion flavor.
Makes 48
Bars
¾ cup
margarine or butter
1- ½ cups packed brown sugar
1 Tbsp. vanilla
2 eggs
2 cups all purpose flour
1- ½ tsp. baking powder
1 cup butterscotch-flavored chips
1cup coarsely chopped macadamia nuts*
*Toasted sliced almonds can be substituted
Heat
margarine and brown sugar in 3 quart saucepan over low heat about 5 minutes,
stirring occasionally, until margarine is melted; remove from heat.
Beat in
vanilla and eggs with electric mixer on medium speed until blended. Add flour
and baking powder; beat until well blended. Stir in ½ cup each of the nuts and
the baking chips. Pour mixture into greased 9x13 pan. Sprinkle with remaining
nuts and backing chips.
Bake 25 to
30 minutes 350 or until top is golden brown and center is set; cool. For bars,
cut into 8 rows by 6 rows.
Per
Serving: 110 calories; 6gm fat; 13gm carbohydrate; 60 mg sodium.
S’mores
Bars
24
Servings
8-10 whole graham crackers (about 5x2½)
1 pkg. fudge brownie mix (13x9 pan size)
2 cups miniature marshmallows
1 cup (6 oz.) semisweet chocolate chips
2/3 cup chopped peanuts
Arrange
graham crackers in a single layer in a greased 13x9x2 baking pan. Prepare the
brownie batter according to the package directions. Spread over crackers. Bake
at 350 for 25-30 min or until a toothpick inserted near the center comes out
clean. Sprinkle marshmallows, chocolate chips and peanuts, Broil 1 minute longer
or until marshmallow are considered puffed and golden brown. Cool on a wire rack
before cutting.
Watermelon ice Cream
16
servings
1 half
gallon lime sherbet
1 half gallon strawberry sherbet
1 pkg., milk chocolate chips
Soften lime
Sherbet. Line a large bowl with plastic wrap and place lime sherbet, about an
inch to an inch and a half thick to mold then inside of the bowl. Put bowl in
freezer and refreeze. Soften strawberry sherbet and add chocolate chips. Fill
lime lined bowl with star berry sherbet and refreeze.
Banana
Toffee Picnic Cupcakes
Makes
36
1 Pkg.
supermoist golden vanilla cake mixed.
1/3 cup water
½ cup vegetable oil
3 eggs
3 med. bananas, mashed (1- ¼ cups)
1pkg. (6oz.) toffee chips (1cup)
Bake at 350 about 25 minutes or until golden brown.
Per Cupcake: 125 calories; 6 gm fat; 17 gm carbohydrate.
Sources and Special Thanks to:
Sandra
Bastin, UK Food & Nutrition Specialist
Jennifer Benham, Meade County FCS Agent
Joan Bowling, former Boone County FCS Agent
Cheryl Case, Harrison County FCS Agent
Laura Wilson, Lyon County FCS Agent
Betty Crocker Magazine
Mr. Food
Quick Cooking Magazine
The Chef at World Wide Recipes (www.wwrecipes.com)
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University of Kentucky
Cooperative Extension Service