Health

3 healthy BBQ meal ideas

7th February 2018

In the summer months, it can get pretty hot cooking in the kitchen with the oven or stovetop blaring. So taking your culinary skills outside and barbequing your meals can be a good option.


That way you’ll keep your home cool in the hot summer months and get to enjoy the outdoors with your family and friends. Another benefit to barbequing is grilling up your meat and veg is a healthy meal option too.

Here are a few recipe ideas to get you started:

Meal #1: Barbequed chicken fajita skewers

Ingredients

For the fajitas

  • 2 limes, plus wedges to serve
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp olive oil
  • 2 garlic cloves, crushed or finely grated
  • 4 chicken breasts
  • 3 mixed coloured peppers
  • 1 red onion

For the guacamole

  • 2 ripe avocados
  • 1 lime
  • 6 cherry tomatoes, halved
  • warmed tortillas, chopped coriander, soured cream or yogurt, plus chilli sauce for the grown-ups, to serve

For a delish meal you can prepare in under 30 minutes you can’t go past this chicken fajita skewers dish. According to BBC Good Food, the chicken can be cooked up in just 10 minutes and then all you need is an additional 20 minutes for the preparation of the vegetables and guacamole – the latter is a good task for the kids.

Method

Step 1: The first thing you’ll need to do is make the marinade. Juice the limes into a large bowl, add the oregano, spices, olive oil and garlic and then mix together. Then stire the marinade into the diced chicken.

Step 2: Vegetable prep is next. Deseed the peppers and halve the onion.

Step 3: Thread the sliced pieces of chicken, peppers and onion onto skewers. The best part is this prep can be done hours in advance and then set aside in the fridge until you’re ready to barbie.

Step 4: Add all the ingredients listed above (peeled avocados, lime, cherries etc) into a bowl and mash up – the kids are sure to love this task!

Step 5: Last but not least cook the skewers on your barbeque for 10 to 12 minutes. Continue turning to ensure they are cooked through to the middle.

Step 6:Add the meat and guacamole to your heated tortillas and enjoy. Optional is adding sour cream, chopped coriander and lime wedges.

Source: bbcgoodfood.com

Meal #2: Prawn burgers

Ingredients

  • 3 tablespoons olive oil mayonnaise
  • 2 tablespoons sweet pickle relish
  • 1 teaspoon low-sodium Old Bay (seafood spice) seasoning
  • 1/2 kg peeled and deveined raw medium prawns
  • 1 large egg, lightly beaten
  • 3 cloves garlic, minced (about 1 Tbsp.)
  • 3 tablespoons finely chopped fresh flat-leaf parsley
  • 3 tablespoons unsalted butter
  • 4 whole-grain English muffins or buns, lightly toasted
  • 8 ½ cm thick tomato slices
  • 4 butterhead lettuce leaves

If you have a craving for a burger but don’t want the calories that come with it then opt for a home cooked, barbeque prawn burger instead. There’s a bit of prep work involved, but the actually cooking of the prawn patty can be done in minutes. The above ingredients will feed four, so add less or more depending on how many people will be dining with you.

Method

Step 1: Put the mayonnaise, relish, and 1/4 teaspoon of the seasoning in a small bowl and whisk.

Step 2: Next up is making the prawn patty. Take half and pulse in a food processor until finely chopped, then add the one egg, garlic and the remaining ¾ of the seasoning. Pulse again to mix the ingredients together. Then put all the ingredients into a bowl and add the remaining prawns (chopped up roughly). Stir together with some parsley and then mould into four patties.

Step 3: Now it’s time to cook the patty. Melt some butter in a large grill or frypan (make sure it is cast iron for the barbeque) over medium-high heat. Add patties in a single layer; cook until edges are crispy and prawns are cooked through, 4 to 5 minutes per side.

Step 4: Add your patty to your muffin (opt for brown muffins for a healthier alternative), and then top with your choice of salad and mayonnaise. Yum.

Source: health.com

Meal #3: Beef with white bean puree and tomato salad

Ingredients

  • 400g can cannellini beans, rinsed, drained
  • 1/4 cup (60ml) olive oil
  • 2 tablespoons lemon juice
  • 1 garlic clove, finely chopped
  • 2 corn cobs, husks and silks removed
  • 4 Beef Scotch Fillet Steaks
  • 350g pkt mixed medley tomatoes
  • 1/2 red onion, finely chopped
  • 1/3 cup coriander leaves
  • Lemon wedges, to serve

For a low carb barbeque meal this should be your go-to. It’s also a simple dish which doesn’t require you to spend hours cooking on the barbie. In fact, according to Taste the cooking time is just 10 minutes – perfect if you want to get dinner on the table early.

Method

Step 1: Blend the beans, 1 tablespoon of oil, lemon juice and garlic in a blender or food processor.

Step 2: Cook the corn on the barbie (on high) for 8 minutes and turn over until tender. Set aside to cool and then cut the kernels off the corn and put into a bowl with finely chopped onion.

Step 3: Then with the remaining oil coat the beef, season and then cook on the barbeque until your liking. Transfer to a plate and cover with foil. Set aside for 5 mins to rest. Thinly slice.

Step 4: Slice the small tomatoes in half and mix with the corn and onion in the bowl.

Step 5: Divide the bean puree among serving plates. Top with beef and tomato salad. Sprinkle with coriander and drizzle with remaining oil. Serve with lemon wedges.

Source: taste.com.au

We hope you enjoy these healthy barbeque meals!

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