Healthy Cooking: 3 Low Calorie Grill Recipes That Will Satisfy Your Appetite
Nutrition geeks and weight watchers love grilled food 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 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 essential vitamins, minerals, and nutrients when cooked on the grill. 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 caps Portobello mushrooms, gilled
- 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 wheat 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 the mayonnaise mixture on each slice of bread, then layer the mushroom, eggplant, spinach and tomato slices on 4 slices of bread, top with the remaining 4 slices to make a sandwich.
2. 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 of pineapple finely chopped
- 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 leaves of romaine or iceberg lettuce
- 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 jalapeno, divided
- 1/2 teaspoon kosher salt
Combine 1 tablespoon oil, 1 teaspoon ginger, and 1 teaspoon jalapeño shrimp in a medium bowl. Toss to coat, then cover and refrigerate for at least 4 hours. In a separate bowl, combine the cantaloupe, pineapple, onion, green and red bell pepper, vinegar, mint, and salt, plus the remaining oil, ginger, and jalapeno. Combine well, then cover and refrigerate for at least 1 hour. Thread shrimp onto skewers when done, then grill over high heat for 2-3 minutes per side or until cooked through. Arrange 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 burger with sesame
Makes 4 servings, 217 calories per serving
What do you need:
- 1/2 kilo ground pork
- 4 cups of finely chopped watercress, without hard parts
- 1 cup grated carrot
- 2 chives, chopped
- 2 garlic cloves, minced
- 3 tablespoons reduced sodium soy sauce
- 1 tablespoon chopped fresh ginger
- 1 tablespoon 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. For half the sauce in a medium bowl, then add the pork to that bowl. Shape into 4 3/4-inch-thick patties. Add the remaining sesame oil and vinegar into the sauce mixture then set aside. Grill burgers over medium-high heat until cooked through, about 4-5 minutes per side. To serve, combine the watercress and carrots in a large bowl, toss with the remaining sauce mixture, then divide among 4 plates. Top with grilled burger.
Enjoy these low-calorie grilled recipes today for a sure-satisfied appetite, without having to worry about your weight or health!