Category Archives: Summer Grilling

Turkey Koftas with a Korma Sauce

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Arghhh. I haven’t posted anything here for over four weeks. I came close a couple of times but in the end, just didn’t have the time. Soccer season is upon us, my brother-in-law came to visit and I did a duathlon (coming 3rd in my age group, my first and quite probably last ever sports prize). Oh and a million other reasons to boot.

It’s hard to stay away though, now that our wonderful local produce is starting to appear in the stores, we have herbs in pots on the deck again, the farmers’ markets are opening up and grilling season is back. In our house it never really went away, but we will be grilling more now that the weather is warmer and the garden is coming alive!

This is a great recipe to get me back into the swing of things. Quick, easy, low fat and full of flavor. It’s a great way to prepare turkey and the sauce is delicious. The quantity here is just right for this recipe but you could make double or triple the amount as it freezes well and is perfect with fish or chicken. It comes from a wonderful Irish cookbook that my mother-in-law bought me for Christmas by Catherine Fulvio who runs the famous Ballyknocken House and Cookery School in Ireland.

Serves 4

For the koftas

1 onion, finely chopped

1 garlic clove, minced

2 cm fresh ginger (I use that ready-prepared ginger in a tube, about 2 tsp)

1/2 tsp ground cumin

1/2 tsp garam masala

1/2 tsp turmeric

1 tbsp fresh cilantro roughly chopped (coriander)

22oz, 600g ground (minced) turkey breast

salt and pepper to taste

For the Korma sauce

Sunflower oil

1 onion, finely chopped 

2 garlic cloves, crushed or minced

1/2 groud cumin

1/2 tsp ground coriander

1/2 tsp turmeric

Pinch of garam masala

300ml chicken stock

2 tsp tomato paste (puree)

100 ml light coconut milk

3 tbsp ground almonds

Salt and pepper to taste

wooden skewers soaked in water for half an hour.

Heat your grill to medium/high. To make the koftas, saute the onion and garlic in a small amount of sunflower oil until softened. Add the spices and cook for a further 2 minutes. Add the coriander and cook for 1 minute more. Set aside to cool slightly, then mix the spices together with the turkey breast in a bowl until well combined. Form into balls and then elongate into short, fat cigar shapes and thread onto skewers, three to a skewer. Cook on your grill until cooked through, turning frequently – 10 to 15 minutes. Because of the low fat content, you may want to brush them with a little oil during cooking. If you prefer you can saute them in a pan instead of grilling.

Meanwhile make the sauce. Heat a small amount of sunflower oil in a pan and saute the onion until softened. Add the garlic, spices and tomato paste and cook for 2 minutes. Add the coconut milk and ground almonds and cook for a further 5-7 minutes.

 Serve the koftas with the sauce, basmati rice and naan bread.

 

 

Mediterranean Grilled Vegetable and Orzo Salad

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If you thought pasta salad was kind of boring, think again. This one is really good. I will be making this in future any time I’m called upon to take a side dish to a potluck or party.

Although I haven’t used my grill for a couple of months, I do like to use it year-round, not just when the weather is warmer. It’s never really cold here, so we don’t have to scrape the snow off it, although I’m sure that wouldn’t stop me if I lived in a colder climate.

There’s something really satisfying about grillling, not just the unique flavor of the food, but the ‘back to basics’ feel of cooking your food over an open flame, outside. We probably all have it in our genes from many generations back when most foods were cooked that way.  

I got the recipe from a wonderful Light and Healthy magazine from America’s Test Kitchen, which is out now and has lots of classic recipes lightened-up. The testing team have put a lot of thought into the flavor of the dish and how to get the best results and it really shows.

You could serve it as a main meal on its own or with grilled meat. Or to make it even lighter, you could omit the feta cheese as the veggies and dressing stand up to being eaten on their own and still taste great.

This has, with cheese, 390 calories per serving, 15g of fat of which 4g is saturated, 15 mg cholesterol, 12g protein per serving and 53g of carbs. 4g fiber and 40mg of sodium.

Serves 4

1/4 cup chopped fresh basil (around 12-15 leaves)

3 tablespoons extra virgin olive oil

 2 teaspoons lemon zest plus 2 tablespoons juice

2 teaspoons Dijon mustard

1 garlic clove, minced

1 red onion, sliced into 1/2 inch thick rounds (optional, I preferred not to use onion)

1 red bell peppers, stemmed, seeded and quartered

2 zucchini (courgettes), halved lenthwise

1 cup (4oz, 113g) orzo

1/2 cup (2 oz, 56g)  feta cheese, crumbled.

 Heat your grill to a medium heat. Brush the vegetables lightly with oil  and grill for around 20 mins, until lightly charred and tender.

Cook the orzo according to instructions. In my case, I boiled 4 quarts of slightly salted water, added the orzo and boiled for 8-10 minutes until tender.

While the veggies are grilling and the orzo is boiling, make the dressing. Whisk the oil, lemon zest, lemon juice, mustard, garlic and salt and pepper in a jug.

When the orzo is cooked, drain and cool slightly, then pour over the dressing. Add the chopped basil.

When the veggies are grilled, cool slightly then chop into small pieces and mix with the rest of the salad. Serve warm or chilled.

 

Fruity Red Cabbage Slaw with Mandarins and Dates

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I’m trying hard to include as many fruit and vegetables as possible into our diet after all the Christmas indulgence. This colorful, crunchy and sweet salad is one of those ‘couldn’t be easier’ recipes, especially if you have a food processor to shred the cabbages. It takes literally five minutes to make and as well as being easy, is very economical. I also find myself reaching for this if I have some in the fridge, instead of craving a less healthy option.

You can serve this salad with almost anything. We like it with pizza, grilled chicken or burgers. If you prefer onion in your coleslaw you could add some minced scallions. I don’t, so leave them out! You also don’t need to use a thick mayonnaise for coleslaw. A lighter yogurt-style dressing is also good.

Serves 4 – these quantities are very approximate.

1/4 red cabbage, shredded

1/4 white cabbage, shredded

2 carrots, grated

1 tin mandarin oranges, drained

Large handful chopped dates (or raisins if you prefer)

Low fat yogurt or ranch dressing, olive oil mayonnaise or vegennaise. I used Marie’s Yogurt Dressing - Ranch.

Simply mix all of the ingredients together in a large bowl and spoon over whichever dressing you are going to use. Keeps for a day or two in the fridge.

Really Good Veggie Burgers

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I have tried a lot of veggie burger recipes and some have been disappointing – dry, crumbly and sometimes tasteless.

These are the best I have ever made. Full of flavor, they keep their shape during cooking and are packed full of protein. If your grilling days are over for the year, they can be cooked in a skillet on the stovetop or under a broiler (oven grill) instead.

Makes 6 burgers

2 14oz (396g) cans black beans, drained

2 cups (8oz,226g) grated zucchini/courgette – this is roughly one large zucchini

2 teaspoons dried mixed herbs

1/2 teaspoon sea salt

1/2 freshly ground pepper

1 cup (4oz,113g) wholewheat bread crumbs

1 tablespoon wholewheat flour

1/4 cup (3oz, 85g) chopped walnuts

1 egg or 1/4 cup Eggbeaters

1 tablespoon olive oil

1 teaspoon lemon juice

Oil for frying if not using the grill.

If using an outdoor grill, preheat to a medium heat.

Place the beans in a large mixing bowl and mash with a fork or masher. Add all the other ingredients except the olive oil and lemon juice. Form into six burgers and arrange them on a plate.

Mix the olive oil and lemon juice and brush over the burgers.

Grill or fry until golden brown on each side, approx 5-6 minutes. Turn over and repeat on the other side.

Serve in a wholewheat bun with all your favorite accompaniments – lettuce, tomato, pickles, ketchup etc.

Per burger: Calories 357, Total fat 17g, Saturated fat 2g (this is if using an egg, less if using Eggbeaters), Trans Fat 0g, Cholesterol 35 mg (none if using Eggbeaters), Sodium 147 mg, Total Carbohydrates 38g, Fiber 13g, Protein 17g, Iron 3 mg.

Adapted from: Oxygen magazine Quick and Easy Summer Meals.

Grilled Salmon with Tomato-Caper Vinaigrette

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I have been thinking lately about including more quick and easy healthy meals here. The kind of thing you can rustle up after a busy day at work or on the go, without resorting to less nutritious, junkier options.

Fish is a perfect choice for a quick healthy meal as it is low in saturated fat and has a short cooking time. Salmon and other oily fish are a particularly good choice as they are high in polyunsaturated fats called Omega 3′s. Omega 3′s can lower bad cholesterol and blood pressure and reduce the risk of heart disease and stroke, among other benefits. Salmon contains around 1.9% saturated fat compared with chicken which has 3% and beef which starts at 5% but can be higher depending on the cut.

This Bobby Flay recipe features a tangy tomato-caper sauce which goes really well with the salmon. You can prepare it a few hours in advance if you are short of time. The salmon takes approximately 15 minutes to cook.

Serves 2

2 beefsteak tomatoes, chopped 

2 tablespoons capers (I used balsamic capers, Alessi brand)

2 tablespoons fresh basil, chopped 

2 teaspoons fresh thyme, leaves only 

1/4 cup (60ml) olive oil

1/4 cup (60ml) sherry vinegar or white wine vinegar

1/4 red onion, finely chopped

two salmon fillets, 6oz (170g) each (this is obvious but if you choose the thinner kind that are around 3/4 to 1 inch – 2cm to 2.5 cm thick, they will cook more quickly)

canola oil

salt and pepper

To make the vinaigrette, combine all of the ingredients in a bowl. You can do this several hours before serving. but at least half an hour before to allow the flavors to develop.

 

To grill the salmon, heat the grill to medium-high, brush with canola oil and season with a little salt and pepper. Bobby Flay’s method for testing if your grill is hot enough is to place your hand about 4 inches above the grate and see how long you can hold it there! A count of four is medium-high. Grill skin side down for 3-4 minutes then turn over for 5 minutes or so. Repeat until cooked through. On my grill this took around 15 minutes. You can usually see from the side of the fillet, when it is done. If you don’t have a grill or good weather, you could bake the salmon in the oven. 350 degrees F (180 degrees C) for 20 minutes.

Spoon the vinaigrette on top of the salmon and serve.

From: Bobby Flay’s Boy Gets Grill, Scribner 2004

Shrimp Tacos with Melon Salsa

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This dish ticks a lot of boxes – fun, fast, fresh, from-around-here. It is a riot of colour, flavour and texture on a plate.

For me, one of the joys of living in a new country or region is the chance to discover the best ingredients available locally. For ten years my home was on the West Coast of Scotland where the shellfish and smoked salmon are, without doubt, among the best in the world. Living a short ferry ride from the famous Loch Fyne Oyster bar was such a thrill. But I digress. Here in the South, we have an abundance of shrimp from our Gulf Coast waters and plenty of locally-grown cantaloupes and watermelons. This recipe makes great use of all of them.

On another slight side note, last year I had some success growing cantaloupes in my garden. This year they are off to a late start, but I am still hopeful of a harvest. Coming from a country with a relatively temperate climate, I still get a kick out of the fact that I can grow cantaloupes, peppers and tomatoes outside down here. At home they would be under glass in a greenhouse. Despite my lack of cantaloupes, I will be using a home-grown green jalapeno pepper in this recipe!

Serves 4, 3 tacos each

For the salsa

1/2 small cantaloupe, peeled, seeded and cut into 1/2 (12 mm) inch dice or a mix of cantaloupe and watermelon if you prefer

1/2 small pineapple, peeled, cored and cut into 1/2 inch (12 mm) dice

1/4 red onion, finely chopped

1/2 bell pepper, any colour, seeded and chopped

1/4 English cucumber (if you’re in England, this is just a cucumber!), peeled and chopped

1/2 to 1 jalapeno chilli (per your taste), seeded and finely chopped

1/2 cup (3/4 oz, 20g) chopped fresh cilantro (coriander)

2 tablespoons lime juice

2 tablespoons olive oil

salt and pepper to season

For the tacos

36 medium shrimp (prawns) – which allows 9 per person, or 6 oz per person (total 1 1/2 lbs, 680g)

Spray olive oil

1/2 teaspoon chipotle chilli powder

2 small cloves garlic, minced

12 corn tortillas, around 6 inches (15cm) in diameter.  Flour tortillas would also work well.

 To make the salsa, mix all the ingredients in a bowl. Combine the lime juice and olive oil, season and stir into the salsa. Refrigerate until ready to serve.

To make the tacos, you can either use an outdoor grill (bbq) for cooking the shrimp or an indoor broiler (grill). Put the shrimp in a bowl and coat with the garlic and chipotle chilli powder. 

If using a grill, place the shrimp skewers and spray lightly with olive oil. Place on the pre-heated, oiled grill and grill until bright pink on one side – around 3 minutes, then turn over and repeat. The shrimp should be firm to the touch when done. Transfer to a plate. Then grill the tortillas. Spray lightly with oil and place on the grill for around 1 minute until they start to puff up. Turn them over and repeat.

If using a broiler (grill) arrange the shrimp on a baking sheet and spray lightly with oil. Cook 2-3 minutes on each side until bright pink and firm to the touch. Grill the tortillas in the same way, spraying lightly with oil, about 1 minute each side.

To assemble, place one tortilla on a plate, top with 3 shrimp and a portion of salsa. Serve immediately.

This recipe comes from a Williams-Sonoma demonstration, quantities are mine.

Asian salmon and slaw

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My husband Sean is doing a triathlon today, so I’m going to make this tonight and serve it with some noodles! I did my first one two weeks ago but I’m not joining him this time, it’s way too hot for me now. We are ‘newbies’ at the triathlon scene this being our first season, so we’re starting out with shorter distances and events. I’m surprised at how much I enjoy having a race to work towards and prepare for.

Salmon

This is such a quick and easy way to marinade salmon and then bake or grill it. Quantities are approximate, as long as you use the same amount of each ingredient. It goes really well with the slaw recipe. The slaw recipe calls for daikon radish which I have never found locally so I use jicama (is that fusion!?) and it works well.

Approx 1 or 1 1/2 tablespoons each of dark soy sauce, dijon or wholegrain mustard, honey and lime juice per salmon fillet.

Mix the ingredients together and marinade the salmon for at least half an hour, ideally longer then either bake or grill.

Asian Slaw

2 1/2 cups cored and shredded green cabbage (1/3 medium sized cabbage)

1 cup peeled and grated daikon radish (if you can’t get this I use jicama, which works beautifully) (1/3)

1/2 cup grated carrots (1 medium carrot)

1 large minced scallion (spring onion)

2 tablespoons chopped cilantro

Dressing

1 tablespoon peeled and minced fresh ginger

2 tablespoons fresh lime juice

1 tablespoon rice vinegar

1 tablespoon toasted sesame oil

1 teaspoon soy sauce

1 teaspoon sugar or other sweetener

salt and pepper

Mix the vegetables in a large bowl. Whisk together the dressing ingredients and pour over. Keeps for up to three days in the fridge.

The Slaw is from Robin Robertson’s Vegan Planet, Harvard Common Press 2003

Spicy beanburgers

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These burgers take only about 10 minutes to prepare and are really good. I had intended to take a photo of them, but they didn’t last that long! UK terms in brackets.

Makes 4 burgers.

1 medium onion, finely chopped  

2 cloves garlic, minced  

1 green or red chilli pepper, finely chopped  

Small amount of oil or cooking spray for frying

approx 1/2 cup (4oz, 113g) frozen spinach (defrosted and with water squeezed out)

1 x 15 oz (425g) can cannellini beans, drained  

1 cup (2 oz, 56g) fresh breadcrumbs

1 teaspoon cumin

1 small bunch of fresh cilantro (coriander)

salt and pepper

Using a small amount of oil or spray, fry the onion, garlic and chilli pepper until soft and slightly browned. Meanwhile in a bowl mix the spinach, beans (mashed with a fork), breadcrumbs, cilantro, cumin, salt and pepper. Add the onion mix. Form into burgers. Grill or broil (in the UK bbq or grill) depending on your preference for a few minutes each side, until nicely browned.

Variation – I haven’t tried this but they would be good with a dark bean (perhaps red kidney or black beans) and a small amount of chipotle pepper instead of regular chilli pepper.

Adapted from Ainsley Harriott’s Meals in Minutes, BBC Books London 1998

Chicken with Chilli, Garlic and Yoghurt

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Chicken with Chilli, Garlic and Yogurt

We seem to eat an awful lot of chicken. I like it best in the summer on the grill when it chars a little and smells sooooo good. This recipe is a breath of fresh air from all those bbq sauce variations. It is good with rice, or as a party food, or even as a filling for pita bread. Preparation time is only around 10 minutes. Leave for at least half an hour to marinade. If you like your food spicy, you might want to add a whole chilli pepper, instead of a half.

Serves 2.

2 cloves of garlic, peeled

a 1 inch piece of root ginger, peeled

1 tablespoon ground cumin seeds

1/2 teaspoon ground cardamom

1/2 teaspoon hot chilli powder or 1/2 red (chile) chilli pepper

2 teaspoons paprika

just over 1/2 cup (150ml, 1/4 pt) low fat plain yoghurt

pinch of salt

2 large chicken breasts

Put all the ingredients, except the chicken, into a food processor and blend until smooth. Ideally cut the chicken into small pieces (roughly 2 inches long) or you can leave whole. Place the chicken pieces into a dish and pour over the marinade. Leave in the fridge for at least half an hour.

Pre-heat the grill (bbq) and grill until cooked, and slightly charred. If it’s not grilling weather, you could cook this under the broiler (grill if you’re in the UK). Squeeze over some lime juice before serving.

Adapted from Nigel Slater – Real Fast Food, Penguin UK, 1993

Turkey Burgers

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Turkey Burgers

On this Memorial Day weekend, here is a recipe that’s perfect for outdoor grilling.

Makes 4 burgers.

1lb ground turkey – I use approx 4oz (113g) of ground turkey (turkey mince) per person so this recipe makes 4 large burgers

1 small or 1/2 large onion

2 cloves garlic

handful of mixed fresh herbs (parsley, sage, thyme all go well with meat)

Olive oil for grilling

Chop the onion, garlic and herbs in a food processor until finely chopped. Place in a bowl and mix in the turkey and seasoning. Form into 4 burger patties.

Cook on a preheated grill, brushed with olive oil, for around 10 minutes each side, until done.

Variation – if garlic and herb is a little dull for you, you can spice these up into Chilli Cheese Burgers by adding 1 jalapeno pepper and 1/3 cup of shredded vegetarian parmesan or other vegetarian cheese, to the turkey mix.

They are also good served with a slice of vegetarian cheese on top and plenty of relish in your bun.

If it seems a little odd to mix vegetarian cheese with a meat dish; I don’t eat regular cheese because it contains a lot of saturated fat. Vegetarian cheese, made with soy, is cholesterol free and much lower in fat, particularly saturated fat.