Slim Down with Simple Summer Grilling

Grilling is not only a great way to get out of the kitchen on a hot summer day; it can be a healthy alternative that can cut fat and calories. From steak to seafood and from grilled veggies to tasty kebabs, you can find a world of fine eating that will help you slim down this summer – and all year, too.

Outdoor grilling, indoor hibachis or even the fabulous Foreman grills can become a habit-forming style of cooking. The fat goes up in flames or drips away and that leaves you with a healthier, lower-calorie meal. You’ll gladly throw away your deep fryers as you start enjoying the simple joy of grilling.

As with all good cooking, the secret is in the seasonings and preparation. Get yourself a great grilling cookbook and discover the power of sauces, marinades and seasonings to enhance flavors without adding a lot of extra calories.

Grilling also allows you to enjoy the convenience of preparing foods several hours or even a day in advance. That frees you up to put a meal together in literally minutes once the grill is ready.

Seafood Grilling Tips

There are a few things to remember when grilling seafood:

1. Not all fish can take the heat. Be sure to choose from these reliable catches: tuna, salmon, swordfish, grouper and halibut, then go ahead and put another shrimp on the bar-b. Large shrimp are great for grilling and skewering as are sea scallops.
2. Fish should be cooked over a medium-hot fire until the meat is no longer translucent and is somewhat flaky. Be careful not to overcook fish, as it will become tough and dry.
3. Clean the grill well before starting to prevent sticking.
4. Never turn fish over more than once; it will fall apart on the grill.

Now, armed with these tips, here’s a recipe you can try on your own.

Skewered Shrimp & Peppers

You’ll want to marinade the shrimp and peppers using a soy sauce, ginger and garlic mixture. Choose a low-sodium soy sauce, mince fresh ginger for best taste and don’t spare the garlic. Then cut up 1" pieces of red bell peppers. Toss the marinade, peppers and large shrimp into a plastic bag and refrigerate for at least one hour. When ready, skewer the shrimp and peppers and grill for eight minutes, turn once at four minutes.

Each skewer is less than 300 calories, low in fat and high in protein. It’s the perfect food to power up your summer festivities and to help you stay in shape.

Don’t burn the skewers: to prevent bamboo skewers from burning, soak in water for at least 30 minutes.

Another seafood tip: When grilling salmon, grill with the skin side down for approximately 10 minutes (don’t flip it!). When it is cooked, place your spatula between the skin and the fish and watch the meat lift right off the skin.

Grilled veggies: Most vegetables cook in 10 minutes or less; the outside should be crisp, the inside tender.

Here’s a delicious recipe from Cooking Light that’s only 241 calories per serving, low in fat and has only 8.2 grams of carbs! The sauce is light, refreshing and also makes an excellent accompaniment to grilled beef or pork.

Curry- and Ginger-Rubbed Lamb Chops with Apricot-Lime Sauce

• 2 1/2 tablespoons curry powder
• 1 1/2 tablespoons minced peeled fresh ginger
• 1 1/2 teaspoons olive oil
• 1/4 teaspoon kosher salt
• 1/8 teaspoon black pepper
• 8 (6-ounce) lamb shoulder chops, trimmed
• 1/2 cup Apricot-Lime Sauce

Prepare grill.

Combine the curry, ginger, oil, salt, and pepper; rub paste evenly over lamb.
Place lamb on grill rack, and cook 4 minutes. Turn lamb; brush with 1/4 cup Apricot-Lime Sauce. Cook for 4 minutes. Turn lamb, and brush with 1/4 cup sauce. Cook 2 minutes, turning once.
Yield: 8 servings (serving size: 1 chop)

Apricot-Lime Sauce

• 2/3 cup apricot preserves
• 1/2 cup fresh lime juice (about 2 limes)
• 1/3 cup golden raisins
• 1/3 cup chopped fresh mint
• 1/4 cup balsamic vinegar
• 1/4 cup ketchup
• 1/4 cup Worcestershire sauce
• 1 tablespoon hot sauce
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper

Melt the preserves in a saucepan over medium-low heat. Stir in the remaining ingredients. Remove from heat.

Yield: 2 cups (serving size: 1 tablespoon)

This and other great grilling recipes including: Great Grilled Sandwiches, Grilled Portobello Mushrooms and Jamaican Jerk Beef Kebabs can be found at www.cookinglight.com. So enjoy your summer and start grilling; get simple, quick and slenderizing meals in just minutes!