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Healthy Cooking: 3 Low Calorie Grill Recipes That Will Satisfy Your Appetite

Nutrition buffs and weight-watchers love grilling because it’s a healthier alternative to regular frying and cooking. For one thing, the high temperature of the grill helps seal in the moisture in the meat, so there’s no need to add oil or butter. Excess fat from the meat also drains off while it’s on the grill, which is great for those trying to lose weight. When it comes to fruits and vegetables, fresh produce has been shown to retain more vitamins, minerals, and essential nutrients when grilled. Aside from these health benefits, you can also enjoy the smoky goodness of a grilled dish.

1. Very Vegetarian Grilled Sandwich

Makes 4 servings, 250 calories per serving

What do you need:

  • 1 medium eggplant, cut into 1/2-inch slices

  • 3 medium Portobello mushroom caps, gills removed

  • 1 large tomato, sliced

  • 1 small garlic clove, minced and crushed

  • 2 cups of chopped spinach

  • 1/4 cup low-fat mayonnaise

  • 1 teaspoon fresh lemon juice

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground black pepper

  • 8 slices whole grain sandwich bread, lightly toasted

  • cooking spray

In a small bowl, mix the garlic, mayonnaise, and lemon juice until well combined. Set aside. Lightly coat the eggplant slices and mushroom heads with cooking spray, season with salt and pepper, then cook on a preheated grill over medium-high heat until cooked through. Let cool for a few minutes and then slice the mushrooms. Spread mayonnaise mixture on each bread slice, then layer mushrooms, eggplant, spinach and tomato slices on 4 bread slices, top with remaining 4 slices to make a sandwich.

two. Grilled Shrimp with Tropical Sauce

Makes 4 servings, 211 calories per serving

What do you need:

  • 1/2 kilo shrimp, peeled and deveined

  • 2 cups of finely chopped melon

  • 1 cup finely chopped pineapple

  • 1/2 cup finely chopped red onion

  • 1/2 cup finely chopped green bell pepper

  • 1/2 cup finely chopped red bell pepper

  • 4 large romaine or iceberg lettuce leaves

  • 4 file wedges

  • 3 tablespoons of rice vinegar

  • 2 tablespoons finely chopped fresh mint, plus a few leaves for garnish

  • 2 tablespoons canola oil, divided

  • 2 teaspoons finely grated ginger, divided

  • 2 teaspoons minced seeded jalapeño, divided

  • 1/2 teaspoon kosher salt

Combine 1 tablespoon of oil, 1 teaspoon of ginger, and 1 teaspoon of jalapeno and shrimp in a medium bowl. Toss to coat, then cover and refrigerate for at least 4 hours. In a separate bowl, combine the melon, pineapple, onion, green and red bell pepper, vinegar, mint, and salt, plus the remaining oil, ginger, and jalapeño. Combine well, then cover and refrigerate for at least 1 hour. Thread the shrimp onto skewers when done, then grill on high heat for 2-3 minutes per side or until cooked through. Place a lettuce leaf on a plate, pour the sauce over the lettuce and top with the shrimp. Garnish with a lime wedge and a sprig of mint.

3. Grilled Sesame Burger

Makes 4 servings, 217 calories per serving

What do you need:

  • 1/2 kilo ground pork

  • 4 cups watercress finely chopped, without hard parts

  • 1 cup grated carrot

  • 2 spring onions, chopped

  • 2 garlic cloves, minced

  • 3 tablespoons reduced sodium soy sauce

  • 1 tablespoon minced fresh ginger

  • 1 tablespoon of rice vinegar

  • 2 teaspoons sesame oil, divided

Mix 1 teaspoon each of sesame oil, soy sauce, spring onions, garlic, and ginger in a small bowl. Pour half the sauce into a medium bowl, then add the pork to that bowl. Shape into 4 3/4-inch-thick patties. Stir remaining sesame oil and vinegar into sauce mixture then set aside. Grill the burgers over medium-high heat until cooked through, about 4-5 minutes per side. To serve, combine watercress and carrots in a large bowl, toss with remaining sauce mixture, then divide among 4 plates. Top with grilled burger.

Enjoy these low-calorie grill recipes today for a sure-satisfied appetite, without having to worry about your weight or your health!

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