Easy Recipes for the Grill
Try these heart-healthy recipes provided by the American Heart Association:
Jamaican Jerk Shrimp and Vegetable Kebabs
Serves 4; 3 ounces shrimp, 1/2 cup vegetables, and 1/2 cup rice per serving
1/4 cup fat-free, low-sodium chicken broth
1 medium fresh jalapeño, seeds and ribs discarded, finely chopped
2 tablespoons red wine vinegar
1 tablespoon soy sauce (lowest sodium available)
2 teaspoons olive oil
1/2 tablespoon salt-free jerk seasoning blend
1 pound peeled raw large shrimp (1 1/4 pounds in shells)
1 large red bell pepper, cut into 3/4-inch pieces
1 large yellow bell pepper, cut into 3/4-inch pieces
3/4 cup pineapple juice
3/4 cup water
1/4 teaspoon ground turmeric (optional)
3/4 cup uncooked rice
In a large nonmetallic bowl, combine the broth, jalapeño, vinegar, soy sauce, olive oil, and seasoning blend. Add the shrimp and bell peppers, stirring to coat. Cover the bowl. Refrigerate for 30 minutes to 2 hours, turning occasionally.
About 25 minutes before serving time, in a medium saucepan, bring the pineapple juice, water, and turmeric to a simmer over medium-high heat. Stir in the rice. Reduce the heat and simmer, covered, for 20 minutes, or until the rice is tender and the liquid is absorbed. Remove the pan from the heat. Cover to keep warm.
Meanwhile, soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
Preheat the grill on medium-high. Alternately thread the shrimp and bell peppers on the skewers, discarding the marinade.
Grill the kebabs for 2 to 3 minutes on each side, or until the shrimp turn pink on the outside and are opaque in the center and the peppers are tender. Serve the kebabs over the rice.
Cook's Tip: If you want to make your own salt-free jerk seasoning blend, combine 3/4 teaspoon ground allspice, 1/4 teaspoon ground cinnamon, 1/4 teaspoon garlic powder, and 1/4 teaspoon dried thyme, crumbled. That mixture will give you exactly the amount you need for this recipe.
Nutrients per Serving
Total Fat 3.5 g
Saturated 0.5 g
Trans 0.0 g
Polyunsaturated 0.5 g
Monounsaturated 2.0 g
Cholesterol 168 mg
Sodium 300 mg
Carbohydrates 38 g
Fiber 1 g
Sugars 7 g
Protein 22 g
3 very lean meat
This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd.
Salmon with Mango and Peach Salsa
Serves 4; 3 ounces fish and 2 tablespoons salsa per serving
Vegetable oil spray
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or 1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.
In a medium bowl, stir together the salsa ingredients. Rinse the fish and pat dry with paper towels. Season with the salt and pepper. Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.
To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.
Nutrition Analysis (per serving)
Calories from Fat 112
Total Fat 12 g
Saturated Fat 2.2 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.0 g
Cholesterol 96 mg
Sodium 222 mg
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sugars 13 g
Protein 31 g
4 Lean Meat
This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Available from booksellers everywhere.
Above content provided by the American Heart Association in partnership with Beth Israel Deaconess Medical Center.
For advice about your medical care, consult your doctor
Posted June 2009