On his Food Network show, Barbecue Addiction, chef Bobby Flay takes outdoor grilling to the next level. And now, in a brand new book of the same name, he's telling you exactly how to throw the ultimate backyard bash—everything from choosing the right cooker or grilling gear, to lighting and tending the fire, to fixing a menu where details matter.

So to give you a taste of what's inside, grillmaster Flay was nice enough to share three of his lightest and leanest recipes from the book, which will surely impress any cookout guest. Read on, then whip out the picnic table—and invite your friends over.

See also: How to Grill the Perfect Burger>>

RECIPE #1: GRILLED TUNA WITH CARMELIZED ONIONS, CINNAMON, AND MINT

Bobby Says: “This one is a fun play of sweet-and-sour notes and is delicious served at room temperature.”

MF Says: An easy-prep alternative to red meat mains, flavorful tuna steaks are low in saturated fat, packing more of the heart-healthy omega-3s your body and brain needs.

Ingredients:

  • 4 tbsp canola oil
  • 2 large Spanish onions, halved and thinly sliced
  • 1 tbsp sugar
  • Pinch of red pepper flakes
  • 2 cinnamon sticks
  • ¼ cup red wine vinegar
  • Kosher salt and freshly ground black pepper
  • 4 (8-ounce) tuna steaks
  • 2 tbsp finely chopped fresh mint leaves

Instructions:

  1. Heat 2 tablespoons of the oil in a large sauté pan over medium heat. Add the onions and sugar and cook until soft, about 10 minutes. Add the red pepper flakes and cinnamon and continue cooking, stirring occasionally, until lightly golden brown and caramelized, about 30 minutes longer. Stir in the vinegar and a few tablespoons water and season with salt and pepper.
  2. Heat your grill to high for direct grilling.
  3. Brush the tuna on both sides with the remaining 2 tablespoons oil and season with salt and pepper. Grill until golden brown, slightly charred, and cooked to medium-rare, about 2 minutes per side.
  4. Remove the tuna to a platter. Discard the cinnamon sticks from the onion relish and stir in the mint. Top the tuna with the relish. Let sit at room temperature for about 15 minutes before serving.

Serves: 4

NEXT: Jicama Radish Salad & Grilled Mango

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RECIPE #2: JICAMA RADISH SALAD WITH GRAPEFRUIT-GINGER VINAIGRETTE

Bobby Says:Whereas jicama has a mild sweetness, radish is sharp and peppery, and the two play beautifully off each other.”

MF Says: Why the heck have we all agreed to serve heavy sides made of mayo and carbs, like macaroni or potato salad? That’s dumb, if you ask us. Make this healthy slaw instead, packed with power foods, like grapefruit and avocado.

Ingredients:

  • ½ cups pink grapefruit juice
  • 1 tbsp clover honey, or more if needed
  • 2 tbsp rice vinegar
  • 2 tsp finely grated fresh ginger
  • 1 tsp finely chopped fresh thyme
  • Kosher salt and freshly ground black pepper
  • ½ cup canola oil
  • 1 ripe Hass avocado, peeled, pitted, and diced
  • ½ small jicama, peeled and cut into julienne
  • 1 carrot, cut into julienne
  • 4 large radishes, cut into julienne
  • ¼ cup fresh flat-leaf parsley leaves

Instructions:

  1. Put the grapefruit juice in a small nonreactive saucepan and boil over high heat until reduced to about ¼ cup. Transfer to a bowl, add the honey, and let cool slightly. Whisk in the rice vinegar, ginger, and thyme and season with salt and pepper. Slowly whisk in the oil until emulsified.
  2. Combine the avocado, jicama, carrot, and radishes in a large bowl. Add the grapefruit vinaigrette and toss to coat; season with salt and pepper. Cover and refrigerate for at least 1 hour and up to 8 hours. Add the parsley just before serving.

Serves: 4

See also: Healthy Grilling Tips>>

RECIPE #3: GRILLED MANGO WITH LIME, SALT, & ANCHO POWDER

Bobby Says: “Grilling mango intensifies its natural honeyed sweetness, adding another dimension to a simple but powerful play of flavors.”

MF Says: Typically we don’t mind skipping the sweet stuff, but this is a healthy dessert made for a man—and fit man at that: You simply start with fruit, give it a spicy kick, and throw it on the grill. (Why didn’t we think of this?)

Ingredients:

  • Grated zest of 1 lime
  • 1 tsp fine sea salt
  • ¼ tsp ancho chile powder
  • 4 ripe mangoes, halved and pitted
  • 2 tbsp canola oil
  • Juice of 1 lime

Instructions:

  1. Heat your grill to medium for direct grilling.
  2. Combine the lime zest, salt, and ancho powder in a small bowl.
  3. Brush the mangoes on both sides with the oil and grill, cut side down, until slightly charred, about 1 minute. Flip over the mangoes and continue grilling until slightly charred, about 1 minute longer.
  4. Remove the mangoes from the grill. Using a sharp paring knife, evenly score the flesh of each half lengthwise 3 times and then crosswise 3 or 4 times; do not cut all the way through the peel. Turn the flesh inside out so that the mango cubes stick out. Transfer to a platter and drizzle with the lime juice and sprinkle with the ancho mixture.

Serves: 4

Check out: How Does Chef Bobby Flay Stay So Fit?>>