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Redo You: Nutrition with David Zinczenko
Author of the best-selling book "Grill This, Not That!" David Zinczenko shares healthy BBQ recipes.
STUFFED PORK CHOPS
Ingredients:
4 boneless chops (about 6 oz each) - look for chops that are at least 3/4" thick to make stuffing easier
Salt and black pepper to taste
1/2 cup dried cranberries
1/2 cup fresh goat, feta or blue cheese
1/4 cup walnuts, chopped
1 tsp fennel seeds, roughly chopped
HOW TO MAKE IT:
- Preheat a grill over medium heat. Use a paring knife to cut a pocket in the side of each chop, making it as deep and as long as you can without actually puncturing any other part of the meat. Use your fingers to carefully stretch out the pocket to create a bit of extra space. Season the chops all over with salt and pepper.
- Combine the cranberries, goat cheese, walnuts and fennel seeds in a mixing bowl. Stuff the chops with the mixture until they're very full and secure with toothpicks. Place the chops on the grill, close the lid and grill, turning once, for about 15 minutes - until browned and cooked all the way through. Makes four servings.
GRILLED STEAK FAJITAS
Ingredients:
1/4 cup canola or vegetable oil
Juice of 2 limes
1 Tbsp sugar
1 Chipotle pepper in adobo
2 cloves garlic, crushed and peeled
1 tsp chili powder
1/4 tsp cumin
1 lb skirt or flank steak
Salt and black pepper to taste
1 large sweet onion, sliced into 1/4"- thick rings and skewered with toothpicks
2 large bell peppers (a mix of green and red is best) stemmed, seeded and quartered
For Serving:
Guacamole
Pico de Gallo
Shredded Jack cheese
8 small flour or corn tortillas warmed on the grill
HOW TO MAKE IT:
- Combine the oil, lime juice, sugar, chipotle, garlic, chili powder, and cumin in a food processor or blender. Puree until you have a smooth, uniform sauce. Combine with the skirt steak in a sealable plastic bag, seal and marinate in the refrigerator for at least 1 hour (or up to 4 hours)
- Preheat a grill over high heat. Remove the steak from the marinade and pat dry with a paper towel. Season all over with salt and pepper and grill for 4 to 5 minutes per side, until a crust has formed, the meat is firm but yielding to the touch, and an instant-read thermometer inserted into the thickest part of the steak registers 135 degrees F. While the steak cooks, grill the onions and peppers, turning, for 8 to 10 minutes, until soft and caramelized.
- After the steak has rested for at least 5 minutes, slice into thin pieces against the natural grain of the meat. Roughly chop the onions and peppers. Serve the steak and vegetables with the guacamole, pico de gallo, cheese and warm tortillas (flower or corn warmed on the grill). Makes 4 servings.
GRILLED FISH TACOS
Ingredients:
Juice of 4 limes
1/4 cup canola oil
1 tsp chili powder
1 lb fresh white fish (tilapia, catfish, snapper, halibut, etc.)
Salt and black pepper to taste
1/2 cup reduced-fat sour cream
1/2 cup chopped cilantro
8 corn tortillas
Pico de Gallo
Hot sauce to taste
HOW TO MAKE IT:
- Preheat a grill or grill pan over medium-high heat. Combine half of the lime juice, the oil, and chili powder in a sealable plastic bag.
- Season the fish with salt and pepper and place in the marinade for no more than 20 minutes (any longer and the citric acid from the lime juice will begin to "cook" the fish). In a small mixing bowl, combine the remaining lime juice with the sour cream and cilantro.
- Grill the fish for 3 to 4 minutes, until the flesh begins to brown and easily pulls away from the grill.
- Flip and continue grilling for 3 to 4 minutes longer, until the fish flakes with gentle pressure from your finger and an instant-read thermometer inserted into the thickest part of the fish registers 140°F. Grill the tortillas until lightly toasted.
- Divide the fish among the tortillas and top with the lime sour cream, pico de gallo, and hot sauce.
- Makes 4 servings
COWBOY BURGERS
Ingredients:
1 lb ground bison or beef sirloin
1 medium red onion, sliced into 1/4"-thick rings and skewered with toothpicks
1/2 Tbsp finely ground coffee
1 tsp chipotle or ancho chili powder
Salt and black pepper to taste
4 slices sharp cheddar
4 sesame seed buns, lightly toasted
6 strips bacon, cooked until crisp and halved
4 Tbsp Classic Barbeque Sauce (see p 45 or store-bought)
HOW TO MAKE IT:
- Gently form the beef into 4 patties, being careful not to overwork the meat. Let the patties rest for 15 minutes
- Reheat the grill or grill pan over medium heat. Grill the onion slices, turning, for about 10 minutes, until soft and lightly charred. Just before cooking the patties, season them on both sides with the coffee, chili powder, and salt and pepper. Grill the patties alongside the onions for about 4 minutes, until nicely browned. Flip, top with the cheese, and continue grilling for 3 to 4 minutes longer, until the centers of the patties are firm but gently yielding to the touch and an instant-read thermometer inserted into the thickest part of a burger registers 135 degrees F.
- Place the burgers on the bun bottoms, top with onions, bacon and bbq sauce.
- Makes 4 servings
GRILLED CHICKEN & PINEAPPLE SANDWICH
Ingredients:
4 boneless, skinless chicken breasts (4-6 oz each)
1/2 cup teriyaki sauce
4 slices Swiss cheese
4 pineapple slices (1/2" thick)
4 whole-wheat buns
1 red onion, thinly sliced
Fresh sliced or pickled jalapenos to taste
HOW TO MAKE IT:
- Combine the chicken and the teriyaki sauce in a resealable plastic bag and marinade in the refrigerator for at least 30 minutes and up to 12 hours.
- Heat a grill or grill pan over high heat. Remove the chicken from the marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes on the first side; flip and immediately add the cheese to each breast. Continue cooking until the cheese is melted and the chicken is lightly charred and firm to the touch.
- While the chicken rest, add the pineapple and the buns to the grill. Cook the buns until they're lightly toasted and the pineapple until it's soft and caramelized, about 3 minutes per side. Top each bun with chicken, red onion, jalapeno slices, pineapple, and a bit more teriyaki sauce, if you like.
- Makes 4 servings.
For more information about "Grill This, Not That!" and for more recipe ideas, go here.
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