With grilling season upon us, we’ve got some recipes to make your backyard barbecue not only the best on the block but perhaps the healthiest, too. The meals that follow were culled from Grilling for Heroes (see page 140), a crowdsourced cookbook featuring recipes from food bloggers and grill enthusiasts nationwide in honor of our troops. All are made with healthy fats and clean carbs, so you can enjoy the food and still enjoy your abs later.
Dry-Rub Grilled Hot Wings
MAKES: 4 SERVINGS
INGREDIENTS 2 lbs chicken wings 2 tbsp olive oil 1 tsp garlic powder 1 tsp pepper 1 tsp red hot paprika 1 tsp onion powder 1 tsp crushed red pepper 1 tsp cayenne pepper Frank’s RedHot sauce, to taste*
DIRECTIONS 1) Preheat grill. Rub chicken wings with olive oil and combine spices. Rub wings with spice mix. 2) Place wings on grill and cook both sides until cooked through. Remove from grill and drizzle with hot sauce.
DIRECTIONS 1) Remove dry outer leaves from corncobs. Peel back additional layers but keep them attached. Remove silk. 2) Preheat grill. In a bowl, stir together butter, basil, and honey. 3) Spread butter mixture on cobs until covered. Rewrap husks to cover cobs, twisting the tops to make sure they stay closed. 4) Grill corn over medium heat until lightly charred and tender. Remove corn from heat and set aside until cool enough to touch. Remove husks and serve alongside remaining honey-basil butter. Salt to taste.
FOR THE QUINOA AND SPINACH: 2 cups quinoa* 1 cup low-sodium vegetable stock 1 8-oz bag prewashed baby spinach 3 tsp granulated garlic 2 tsp fresh cracked black pepper 2 tsp organic applesauce
FOR THE JAM: 1 chipotle pepper from adobo sauce, seeded and roughly chopped ½ cup Fuji apples, peeled and diced small 3 tbsp organic applesauce 1 cup pomegranate mixed-berry jam or any type of berry jam ½ cup jalapeño jam ½ cup tap water
FOR THE TENDERLOIN: 2 tbsp chipotle adobo sauce 2 tbsp applesauce 4 tbsp freshly picked rosemary, minced (reserve 1 tbsp for sauce and a few sprigs for garnish) 2 tbsp blackened fish seasoning 2 tbsp granulated garlic 2 tsp garlic salt 2 1/2 lbs pork tenderloin, silver skin removed
FOR THE QUINOA AND SPINACH 1) Prepare quinoa according to package directions but substitute vegetable stock for water. Gently fold in spinach, garlic, pepper, and applesauce. Cover and set aside.
FOR THE JAM: 1) While quinoa cooks, combine chipotle, apples, applesauce, and jams. Bring to a boil and then reduce heat and cook an additional 10 minutes. Remove 1/3 cup of jam mixture and combine with 1/2 cup water and 1 tbsp rosemary to make a sauce for basting the tenderloin; set aside.
FOR THE TENDERLOIN: 1) Heat grill to 375°F. Blend adobo sauce, applesauce, rosemary, fish seasoning, granulated garlic, and garlic salt in a small bowl. Using gloved hands, rub pork with the adobo-garlic mixture. 2) Use a brush or an old kitchen towel to oil the grill. Add meat to grill and brush it generously with the reserved basting sauce. Close lid and cook 6–8 minutes. 3) Turn pork and baste again. Cook another 7 minutes, or until thermometer inserted reads 145–150°F. 4) Remove pork from grill, loosely tent with foil, and let rest for 10 minutes. Slice pork on the diagonal about 1/4-inch thick.
Use a mold or a plastic bottle or soda can that has been cut to resemble the size of a hockey puck. For each plate, place 1/3 cup of the quinoa-and-spinach mixture in the mold and lightly press down. Turn over onto plate. Add 1 tbsp or so of jam to the quinoa along with 3 slices of pork. Top pork with a little more jam, add a rosemary sprig, and serve immediately.
FOR THE BEEF: 2 cups orange juice 2 tsp kosher salt 1 2-lb flank steak 1 tbsp Italian seasoning 2 tbsp salt ½ tsp black pepper 1 tsp garlic powder 1 tsp onion powder 2 tsp chili powder
FOR THE BROCCOLI: 2 heads broccoli ¼ cup olive oil, plus a few tbsp Salt and pepper, to taste 2 tbsp orange juice 2 tbsp shallot, finely chopped 1 tsp Dijon mustard
FOR THE BEEF: 1) In a saucepan, cook orange juice until it’s reduced by half. Add kosher salt. Remove from heat and let cool. 2) Once cool, pour the juice into a large dish or ziplock bag and add steak. Let marinate in the fridge for 1–2 hours. 3) While steak marinates, prepare dry rub. Mix Italian seasoning, salt, pepper, garlic powder, onion powder, and chili powder in a bowl. 4) After 1 hour, remove steak from marinade and rub with seasoning mixture. Let steak sit at room temperature for another hour. 5) When ready to cook, heat grill on high. Rub steak with a little olive oil and spritz with cooking spray before placing it on the hot grill. Cook to desired doneness. Remove steak to a carving board and allow to rest 10 minutes. Slice and serve.
FOR THE BROCCOLI: 1) Cut the heads of broccoli into long florets, keeping most of the stems on. 2) Bring a large pot of water to a boil. Add salt. Add broccoli to the hot water and cook for 1 minute. Remove florets to a bath of ice water. 3) Remove broccoli from ice water and dry. Rub each broccoli piece with olive oil and season with salt and pepper. 4) For the dressing, whisk together orange juice, shallot, mustard, 1/4 cup olive oil, and salt and pepper in a small bowl. 5) Grill broccoli until charred and tender, then toss with dressing and serve.
INGREDIENTS 3 ripe peaches 2 cups plain Greek yogurt ¼ cup honey Cinnamon powder, to taste
DIRECTIONS 1) Preheat grill. Slice peaches in half and remove pits. 2) Combine yogurt and honey in a bowl and mix until well blended. 3) Place peach halves facedown on grill and cook to taste. When grill marks are visible on peaches, remove and place in a bowl. 4) Top peaches with yogurt mixture. Garnish with a dash of cinnamon and serve warm.