In the Kitchen
A Great Time to Grill
By Emma Falconer, MA
Bariatric Dietetic Intern at BIDMC
Summer is the perfect time to keep your grill fired up for simple, healthy and delicious meals!
Grilled Lemon Mustard Salmon with Herbs
2 lemons, thinly sliced
20 - 30 sprigs of mixed fresh herbs (rosemary, thyme, oregano, basil or others)
1 clove garlic
1 Tbsp Dijon mustard
1 lb. salmon, skin removed
Chop up 2 Tbsp of the fresh herbs and set remaining sprigs aside. Preheat grill to medium-high. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons.
With the side of a chef’s knife, mash garlic to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 Tbsp chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
Slide the foil and salmon off the baking sheet and on to the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon is opaque in the center, 18 to 24 minutes.
Wearing oven mitts, carefully transfer foil and salmon back onto the baking sheet. Cut the salmon into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).
Recipe adapted from EatingWell.com
Easy Healthy Marinade
(Enough for 4 chicken breasts)
2 Tbsp vinegar (cider, balsamic, or red wine)
1 Tbsp dried herbs (thyme, oregano, rosemary, or crumbled bay leaf)
1 Tbsp Dijon mustard
1 - 2 tsp garlic or onion powder, optional
1/4 cup extra virgin olive oil
freshly ground black pepper
Place all ingredients in a large zip-top bag and shake well to mix together. Once combined, add four servings of meat, poultry, or fish and coat all pieces evenly.
Bag can be frozen for up to two weeks, or left to marinate in the fridge for at least one hour.
After marinating, grill on medium high until meat reaches proper cooking temperature.
Recipe adapted from FoodNetwork.com
Grilled Plum Kabobs
4 ripe plums, quartered and pitted (can also use peaches or apricots)
1 Tbsp grapeseed oil or vegetable oil
1 cup Greek yogurt
Arrange 4 plum quarters on each of 8 skewers so that cut sides of fruit all face in the same direction. Brush cut side of fruit with oil, and place, cut side down, on a medium-hot grill, off direct heat.
Grill just until fruit begins to turn golden brown, about 2 minutes. Brush bottoms of fruit with oil, and turn over. Grill until pit cavity fills with juices and fruit is soft, about 5 minutes, depending on ripeness of fruit and heat of grill.
Serve with Greek yogurt for topping.
Recipe adapted from MarthaStewart.com
Above content provided by the Weight Loss Surgery Center at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.