Enjoy this warm-weather pastime without wrecking your gains.
Lindsay Brown 1 / 11
You’ve been working out hard these past few months to get those beach-worthy abs, so don’t ruin it once the warm weather rolls around by scarfing down mayo-laden potato salad, nitrate-filled hotdogs, and fatty hamburgers that are so commonplace at backyard BBQs.
Instead, when the temperature rises turn to lean meats and fish that are packed with protein and nutritious grilled veggies and fruit. Here are ten of the most delicious grilled dishes that packed with flavor and are low in calories and sugar. So toss those hamburger buns in the trash, pick up a spatula, and get to grilling.
1. Place chicken in a bowl and cover top and bottom of each thigh with fajita seasoning.
2. Heat a griddle (or outdoor grill) over medium-high heat. Once heated, spray griddle with non-stick spray and add chicken. Cook for 5-8 minutes and flip. Cook additional 5-8 minutes or until chicken is cooked through and crispy. Remove from pan and set aside.
3. Add olive oil to same pan. Add bell peppers and onions and cook until charred and cooked through. Remove from pan and set aside.
4. While peppers and onions are cooking, dice other veggies and slice cooked chicken into strips.
5. Fill a large bowl with lettuce and top with chicken and veggies. Serve with salsa or dressing and enjoy!
12 ounces fresh chicken breast (about three small breasts)
3 tbsp Sriracha
Juice of 1 lime
1 tbsp honey
pinch of garlic powder
2 cups mango, diced
1 cup avocado, diced
2 tbsp fresh cilantro, minced
juice of 1 lime
1 tbsp red onion, finely diced (optional)
Salt and pepper, to taste
1. Prepare grill to medium-high heat.
2. In a small bowl, add Sriracha, lime juice, honey, and garlic powder. Whisk to combine, set aside. Pat chicken breast dry with a paper towel and place on oiled grill grates over high heat for 3-4 minutes each side. Before turning, baste with sriracha glaze. When the breasts reach 160F, remove from grill and allow to rest for about 5 minutes.
3. Meanwhile, combine mango, avocado, lime juice, onion (optional) and salt and pepper in a medium sized bowl. Stir well and place in refrigerator until ready to serve.
4. Serve chicken breasts topped with salsa, drizzle any remaining glaze over the top
1. Make the Charred Corn Salad: Lightly brush each corn cob with olive oil and sprinkle salt and pepper. Heat grill to high heat. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill with the oil. Once the grill is nice and hot, add the corn. Close lid and cook about 2-3 minutes on each side, flipping and covering, about 12 minutes total. You want to achieve some char marks on each side. Set corn aside and allow to cool enough to handle. Carefully cut the corn kernels off the cob on a cutting board. Reduce grill heat to medium high.
2. In a medium sized bowl, combine the corn, jalapeno, red onion, cucumber, bell pepper, tomatoes, avocado, 1 tablespoon olive oil, lime zest, lime juice, and cilantro. Toss together and season with salt and pepper as desired. Set aside and make the pork.
3. Make the Spiced Pork Chops: Generously season both sides of the pork chop with salt and pepper. In a small bowl mix the garlic powder, cumin, cayenne powder, and paprika. Sprinkle each side of the pork chops with about ¼ teaspoon of spice mix on each side. Lightly brush both sides of the pork with olive oil.
4. Set grill to medium high heat. Cook first side of pork covered, for about 3 minutes. Flip over and cook uncovered another 1-2 minutes, until pork reaches an internal temperature of 135-140°F, or until no longer pink. Remove the pork from the grill and transfer to a clean plate. Serve warm with charred corn salad.
1.1 lbs fresh beets, peeled and cut into thin sticks
Danish Blue Cheese Dressing:
½ cup butter
2 tbsp walnuts, coarsely chopped
1 shallot, peeled and finely diced ½ cup bleu cheese, crumbled
1 tbsp fresh rosemary
Salt and freshly ground black pepper
1. Preheat your oven to 450ºF. Bring a large saucepan of salted water to a boil. Add the baby potatoes and boil for 10 minutes or until tender. Remove from heat, drain and run under cold water until cool enough to handle. Carefully remove skin. Drain well and place in a medium sized bowl. Toss the baby potatoes with olive oil and some salt and place them on a parchment paper lined baking sheet.
2. Toss the beets with salt and pepper and place on a separate parchment paper lined baking sheet. Bring both baking sheets to the oven and roast for 10 - 15 minutes, turning and shaking halfway through, until the beets are tender and the potatoes are golden.
3. Grill or fry the steaks to desired doneness; season with salt and pepper. Allow to rest covered loosely with aluminum foil for 5 minutes.
4. In a medium skillet, brown butter, add walnuts, shallot; remove from heat and add blue cheese and rosemary. Gentle stir and allow to slowly melt. Toss the roasted beet sticks with the Blue Cheese dressing and season with salt and pepper.
5. Serve the steaks with roasted potatoes and marinated beets on the side and some more crumbled blue cheese on top.
1 TSP Each: Cumin, Ground Mustard, Hungarian Paprika, Kosher Salt
½ TSP: Fresh Cracked Black Pepper
¼ TSP: Cayenne Powder
1. Preheat your gas grill with all burners on HIGH. Make sure that it is clean and at about 500 degrees before grilling.
2. In bowl large enough to fit all the wings, add in the olive oil and all the spices. Mix well to combine. Add in the wings and mix with a rubber spatula to coat the wings.
3. If you are running a 4 burner grill, turn the 2 burners on the right to low. Add all the wings over those 2 burners. Cook for 10 minutes, watching for flare-ups.
4. After 10 minutes, use tongs and flip the wings to the other side of the grill. After the wings have been moved, turn the left burners to low and the right burners to high. Cook for another 8-10 minutes. Remove the wings from the grill and serve hot.
.75 to 1 pound boneless skinless chicken breasts, cut into long strips
½ cup hummus
½ cup full-fat coconut milk
1 teaspoon yellow curry powder
For the Peanut Sauce:
½ cup full-fat canned coconut milk
1/3 cup peanut butter
1 tablespoon honey
2 teaspoons fresh ginger, peeled and grated
1 clove garlic, minced
1 tablespoon rice vinegar
1/2 teaspoon yellow curry powder
½ teaspoon red pepper flakes, optional
Roasted peanuts, chopped
1. Prepare the Peanut Sauce: Add all of the ingredients for the peanut sauce to a blender and blend until combined. Refrigerate until ready to use. Note: Sauce will thicken as it sits in the refrigerator.
2. Prepare the Chicken:
Blend the hummus, coconut milk, curry powder, and salt in a blender and blend until smooth. Transfer the chicken strips and the marinade to a zip-lock bag (or sealable container), and refrigerate at least 15 minutes, up to 12 hours.
3. Thirty minutes before you’re ready to grill, soak 6 wooden skewers for 30 minutes to ensure they don’t burn while on the grill (you can also use metal skewers). Pat the skewers dry, thread the chicken strips onto the skewers, and place the skewers on a plate.
4. Spray or brush your grill with olive oil so that the chicken doesn’t stick. Preheat the grill to medium heat (about 350 to 375 degrees F), leaving the grill covered while it’s heating.
5. Place the chicken skewers onto the hot grill and cover. Cook 1 to 2 minutes, or until grill marks appear. Use tongs to carefully flip the skewers and grill another 1 to 2 minutes. Continue grilling and flipping every minute or so until chicken is cooked through, and no pink shows when you cut into the meat.
6. Transfer chicken skewers to a serving platter and serve with chopped peanuts, fresh cilantro, and peanut sauce.
1. If using wooden skewers, soak them in water for at least 30 minutes. Combine the hoisin sauce, soy sauce, and lime juice in a small bowl. Place the salmon in a shallow baking dish and pour 3/4 of the marinade over the salmon. Refrigerate and let marinate for 30 minutes.
2. Thread the salmon onto skewers and grill, about 3 minutes per side, brushing with the remaining marinade after flipping. Sprinkle with sesame seeds and serve immediately.