Here's a simple, healthy, and balanced grilling menu that's good for any night of the week. The chicken marinade was not out of this world but the flavors were simple and worked together.
Prep: 12 minutes; Cook: 10 minutes.
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
1 garlic clove, minced
1 teaspoon minced fresh basil
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 medium tomatoes, halved
1 tablespoon grated fresh Parmesan cheese (optional)
1/2 teaspoon chopped fresh parsley, for garnish
1. In a wide, shallow bowl, combine the olive oil and next 5 ingredients (through pepper).
2. Add tomatoes, and turn to coat them on all sides.
3. Prepare grill.
4. Place tomatoes, cut sides down, on the grill rack. Brush once with remaining marinade, and then discard marinade. Grill about 5-7 minutes on each side over medium-high heat or until tomatoes begin to blister, soften, and brown. (They can burn easily, so keep an eye on them.)
5. Remove the tomatoes from grill, and top with Parmesan cheese, if desired, and parsley. Serve immediately.
Yield: Makes 4 servings (serving size: 2 tomato halves)
CALORIES 60 ; FAT 4g (sat 1g,mono 3g,poly 1g); CHOLESTEROL 0.0mg; CALCIUM 18mg; CARBOHYDRATE 7g; SODIUM 79mg; PROTEIN 1g; FIBER 2g; IRON 0.0mg
Health, JUNE 2007
Skewers of Rosemary Chicken and Zucchini
If using wooden skewers, soak them in lemon juice for 30 minutes before grilling. This moistens the skewers so they don't char during grilling, and it infuses the food with more flavor from the inside out.
2 tablespoons grated lemon rind
1 1/2 tablespoons chopped fresh rosemary
2 tablespoons extra-virgin olive oil, divided
2 teaspoons minced garlic, divided
1 1/2 pounds skinless, boneless chicken breast, cut into 3/4-inch pieces
2 tablespoons fresh lemon juice
3/4 teaspoon salt
1/2 teaspoon black pepper
1 1/4 pounds zucchini, cut into 3/4-inch pieces
Place rind, rosemary, 1 tablespoon oil, and 1 teaspoon garlic in a large zip-top plastic bag. Add chicken; seal bag and refrigerate 1 hour.
Combine 1 tablespoon oil, 1 teaspoon garlic, juice, salt, and pepper, stirring with a whisk.
Thread chicken and zucchini alternately onto each of 12 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray, and grill 12 minutes or until chicken is done, turning once. Drizzle with juice mixture.
Yield: 6 servings (serving size: 2 skewers)
CALORIES 183 (30% from fat); FAT 6.1g (sat 1g,mono 3.7g,poly 0.8g); IRON 1.4mg; CHOLESTEROL 66mg; CALCIUM 38mg; CARBOHYDRATE 4.1g; SODIUM 370mg; PROTEIN 27.4g; FIBER 1.4g
Cooking Light, JUNE 2002