It’s almost summertime and we can already taste the BBQ. Unfortunately, a lot of our BBQ options are not the greatest for us and some are downright fatty and gross. There are a few lean BBQ recipes out there that can trim some calories off of the traditional BBQ dishes and won’t taste ‘lean’. Because sometimes that stuff tastes like cardboard. Pick some of these recipes and play around with the spices. You’ll be a Grillmaster before the summer is over.
Note: Portions depend on how many people you are preparing for. For two people, around three pounds for chicken and two pounds for ground turkey. For the seafood, one pound. Steak portions vary.
Chicken (White Meat)
Salt and Pepper
After fully-thawed, cut your chicken into cubes. Set them aside. Then cut your peppers and onions into triangle-shaped slices so they will fit on the kabob easily. If you did not buy diced pineapples and got a whole one, you will need to then cut the pineapple into cubes or slices as well.
As you get your grill warming up, start loading your kabobs. You can use whatever order you want, but we prefer Chicken, then Pineapple sandwiched by the Peppers, Onion, then repeat until you have a loaded kabob. Lay the kabobs on a tray and drizzled them with Olive Oil. Finish with Salt and Pepper and you are ready to rock. Place the kabobs across the grill and turn them every couple of minutes. Be careful to not let the grill’s flame get too high — it can catch the kabob stick on fire. When the outside is a little charred, they’re ready to eat.
If you decide to add Beef to the kabob, get a lean flank steak and add a little BBQ Sauce.
Teriyaki and Honey-Glazed Hawaiian Salmon
Bottle of Teriyaki
Place Salmon in a pan and pour the teriyaki over it combined with about ¼ cup of ketchup. Flip the meat over and pour more teriyaki and ketchup on it, making sure the salmon is completely saturated in the sauce. Let it sit for about 15 minutes.
Fire up your grill and get it ready. Now add the honey-glaze sauce to the top of the salmon and finish it by dusting the ‘fake sugar’ over the surface. Place on the grill and cook the way you like your salmon.
Splenda is great, but still only use sparingly.
A Lean Cut of Flank Steak
Unroll the ‘sheet of flank and cut into thin strips. Place in a pan. Mix â…” Worchestershire Sauce with â…“ BBQ Sauce (BBQ Sauce flavor is your preference). Shake or stir well and pour this mixture over the flank. Allow it to marinate for about 45 minutes while you prep your grill.
Get the grill nice and hot. Put the strips of flank on the grill, and be careful to place them ‘against’ the grill so you don’t lose any strips by falling through the slates. Throw a handful of seasoned salt across the strips to give it a little kick in the flavor. Cook on each side for just a couple of minutes or you’ll char the flavor out of it. Unless you like it that way.
Use kitchen shears (aka, scissors) to trim off all the excess fat on the flank before letting it marinate.
Monster Turkey Burger
1 Package of Lean Ground Turkey
Sweet BBQ Sauce
Whole Wheat Crackers
Place the ground turkey in a large mixing bowl and crack the egg in (or two depending on how many burgers you are making). Crush whole wheat crackers (about 3 round crackers per pound of meat) and sprinkle them in the mixtures. Knead it all together and make your patties.
After your grill is prepped, Place the patties on the grill and place a spoonful of BBQ Sauce on each one. Once you flip the burgers, repeat the BBQ Sauce application on the dry side. Use Black Pepper sparingly while the burgers are cooking, unless you like them nice and spicy. Don’t cook past medium temperature. Turkey meat gets overly dry past that point.
To make this really lean, eat protein style (no bread, just lettuce wrapped around the burger). Or you can find a lower calorie whole wheat bun.
Balsamic and Olive Oil Ahi
1Pound of Fresh Ahi Tuna
Bottle of Olive Oil
Bottle of Balsamic Vinegrette
Spices (Mrs. Dash, or something similar)
Chili Pepper Flakes
Cut the Ahi into strips or chunks, making about 8-12 pieces. Place them in a pan and dump the Balsamic Vinegrette over the pieces. More the better. Then drizzle Olive Oil on top. Flip the strips over and repeat.
Get your grill started on low flame and place the Ahi on. Sprinkle the spices and the Chili Flakes — depending on the level of spice desired. Make sure to not let the ahi stay on for more than a minute or so on each side. It cooks extremely fast and is terrible when eaten too done.
Don’t go too heavy on the olive oil. It can make the dish too greasy.
Lemon Pepper Chicken
White Chicken Breasts
¼ Cup of Flour
Chili Pepper Flakes
Trim all the fat from the chicken breasts and then place between plastic wrap. Use a meat mallet http://www.mademan.com/hammer-flavor/ to pound them down to about ½ inch thick (or lower). Place the chicken in a pan and lightly spray the butter on. Squeeze the fresh lemon juice until they are covered. Let sit for a few minutes.
Start your grill and then dump your peppers in a bowl. Mix until you’re happy with them. Remove the chicken and place on a tray. Take the flour and lightly sprinkle on both sides of the chicken — but very little. This is not breaded chicken. Then apply generous portions of the peppers and toss on the grill. Because they are thin breasts, they will cook three times faster than normal chicken breasts, so watch them closely.
Get the fat free Spray Butter and still be reserved in using it. Also, you can substitute whole wheat cracker crumbs for the flour.