Summer means simple, fresh meals from the grill. Raise your game with delicious recipes and heart-healthy tips for BBQ season.
Inside:
• Sizzling dietitian-approved recipes
• Make the perfect marinade
• Nutrition advice and safety tips
recipes included!
Skip processed meats like hot dogs and sausages in favour of fresh, lean options. Reduce saturated fat by trimming visible fat from meat and removing skin from poultry.
Fish: Best options include steaks, such as tuna, salmon or swordfish, or whole fish, including trout, red snapper, striped bass and bluefish.
Poultry: Grill chicken or turkey breast, chicken thighs or drumsticks.
Pork: Lean cuts like tenderloin or loin chops are great for the BBQ.
Burgers: Make your own with lean or extra-lean ground beef, turkey or chicken.
Steak: Try grilling eye of round, sirloin tip, tenderloin, top sirloin or striploin.
Vegetarian options: Good choices are marinated extrafirm tofu and medium-hard cheese, such as halloumi or scamorza (grill on top rack).
• Use a meat thermometer to ensure meat and poultry is done. See Health Canada’s safe cooking temperatures.
• Always use separate cutting boards for produce and meats to keep bacteria in raw meat away from vegetables and fruit.
• Discard any marinade that has been used on raw meat. Use a fresh batch to marinate vegetables or dress a salad.
• Soak wooden skewers for 20-30 minutes before using, so they won’t flame up.
4 servings 25 min
1 bunch of fresh asparagus, trimmed
2 red bell peppers, sliced
2 small yellow zucchini (summer squash), sliced
1/4 cup (60 mL) chopped fresh basil
2 tbsp (25 mL) chopped fresh parsley or chives
2 cloves garlic, minced
4 baby bok choy, cut in half lengthwise
1 tbsp (15 mL) chopped fresh thyme leaves
1 tbsp (15 mL) Dijon mustard
2 tsp (10 mL) canola oil
1/4 tsp (1 mL) fresh ground pepper
4 salmon fillets, skinned (about 4 oz/125 g each)
1. Gently rinse asparagus, red bell peppers, yellow zucchini, fresh basil, fresh parsley (or chives), garlic cloves, baby bok choy and fresh thyme under cool running water before preparing the ingredients.
2. Cut asparagus stalks in half crosswise and place in large bowl. Add red pepper, zucchini, basil, parsley and garlic. Toss together to combine.
3. Lay out 4 large pieces of foil and divide bok choy among them. Top with asparagus mixture; set aside.
4. In small bowl, whisk together mustard, oil, thyme and pepper. Add salmon and turn to coat evenly. Place one piece of salmon on top of the bok choy-asparagus mixture. Fold foil to seal or place another piece of foil on top to seal and form packets.
5. Place packets on greased grill over medium heat and cook for about 10 minutes. Alternatively, place packets on large baking sheet and bake in preheated 425°F (220°C) oven for about 15 minutes. Use a digital food thermometer to check that salmon has reached an internal temperature of 158°F (70°C).
Nutrition info: Per serving (1 of 4)
14 servings 15 min
2 tsp (10 mL) rasped fresh ginger
2 cloves garlic, rasped
2 tbsp (30 mL) sodium reduced soy sauce
1/4 tsp (1 mL) sriracha sauce (or 1/2 tsp/2 mL for a spicier kick)
1 pkg (454 g) large raw shrimp, thawed peeled and deveined
2 tbsp (25 mL) chopped fresh cilantro (optional)
2 cups (500 mL) baby arugula
1. In a bowl, whisk together ginger, garlic, soy sauce and sriracha. Add shrimp and toss to coat evenly. Let stand 10 minutes.
2. Using small skewers, push 2 shrimps onto each skewer and spray lightly with cooking spray.
3. Place shrimp on grill over medium heat and grill shrimp, turning once for about 5 minutes or until cooked through. Garnish with cilantro, if desired. Serve on arugula.
Nutrition info: Per serving (3 skewers with arugula)
• Calories 74 • Protein 14 g
• Sodium 390 mg • Potassium 205 mg
• Total fat 0.5 g: Saturated fat 0 g • Cholesterol 0 mg
• Carbohydrates 2 g: Fibre 0 g • Sugars 0 g • Added sugars 0 g
Grilling brings out heavenly flavours in vegetables, which deliver heart-healthy fibre, vitamins and minerals. Toss veggies with marinade or just brush with oil.
Best choices for grilling:
• asparagus
• zucchini
• onions
• eggplant
• peppers
• mushrooms
• sweet potatoes
• corn on the cob
A zingy combo of acid, oil and herbs adds flavour and juiciness to your grillables and can dress up vegetables, salads and grainbased dishes. Many bottled marinades are high in sugar and salt. So why not create your own with what’s in your kitchen?
Here’s how:
1. Pick an acid. Try vinegar, wine or citrus juice.
2. Add an equal amount of oil. Vegetable oils such as olive or canola are good choices for the grill.
3. Don’t forget the flavour! Add your favourite herbs, spices, minced garlic or onion, or finely chopped fruit or vegetables such as apples, peaches or peppers.
4 servings
27 min
1 head cauliflower, trimmed
1 1/2 tsp (7 mL) chili powder, divided
1 lb (500 g) boneless skinless chicken breasts
2 tsp (10 mL) canola oil
2 cloves garlic, minced
1/2 tsp (2 mL) dried thyme
1/2 cup (125 mL) shredded light old cheddar cheese
2 tbsp (25 mL) chopped fresh parsley
1. Cut cauliflower into small florets and spray with cooking spray. Place in a lightly sprayed grilling basket. Toss with 1/2 tsp (2 mL) of the chili powder.
2. Slice chicken breasts lengthwise in half to get thin cutlets. Toss with oil, garlic, thyme and remaining chili powder.
3. Place grilling basket on grill over medium-high heat and add chicken on oiled grill alongside. Close lid and grill for about 5 minutes. Stir cauliflower and turn chicken over; cook about 5 minutes until cauliflower is tender-crisp and chicken is no longer pink inside.
4. Remove from heat and toss cauliflower into a bowl with cheese and parsley. Serve with chicken.
Nutrition info: Per serving (1 of 4)
• Calories 230 • Protein 32 g • Sodium 210 mg • Potassium 560 mg
• Total fat 8 g: Saturated fat 3 g • Cholesterol 80 mg • Carbohydrates 6 g: Fibre 2 g
BBQ mains go well with just about anything, from a classic green salad to baked beans or hummus.
Boost nutrition in your side dishes and salads by choosing whole grain pasta, keeping skins on potatoes or experimenting with whole grains, such as brown rice, quinoa or buckwheat. Amp up the nutrients by doubling the vegetables and adding nuts and fruit.
Click on any of these salads to view recipes online!
Investing in a few basic tools will see you through a summer of delicious meals from the grill.
5 servings
45 min
1 tsp (5 mL) canola oil
1 onion, chopped
2 cloves garlic, minced
1 tbsp (15 mL) chopped fresh thyme
2 tsp (10 mL) chili powder
1/4 tsp (1 mL) fresh ground pepper
2 cups (500 mL) tomato passata
3/4 cup (175 mL) chopped pitted Medjool dates
1/4 cup (60 mL) cider vinegar
1 tbsp (15 mL) Worcestershire sauce
1 tsp (5 mL) hot pepper sauce
10 skinless chicken drumsticks (about 1 kg/2 lbs)
1. In a saucepan, heat oil over medium heat and cook onion, garlic, thyme, chili powder and pepper for 3 minutes or until onion and garlic are softened. Stir in tomato passata, dates, vinegar, Worcestershire and hot pepper sauces and bring to a simmer for 5 minutes. Remove from heat and let cool slightly. Scrape into blender and purée until smooth. Makes about 2 1/2 cups (625 mL) of sauce.
2. Place drumsticks on greased grill over medium heat for 10 minutes. Turn and grill for 5 minutes more. Start brushing with about 1 cup (250 mL) of sauce, turning often and basting for about 10 more minutes. Use a digital food thermometer to check that chicken has reached an internal temperature of 165°F (74°C).
3. Serve with some of the remaining sauce, if desired. Cover and refrigerate remaining sauce for up to 2 weeks.
Nutrition info: Per serving (2 drumsticks)
• Calories 229 • Protein 27 g
• Sodium 182 mg • Potassium 491 mg
• Total fat 8 g: Saturated fat 2 g • Cholesterol 97 mg
• Carbohydrates 12 g: Fibre 2 g • Sugars 10 g • Added sugars 0 g
Barbecue heat caramelizes the natural sugars in fruit to deliver succulent flavour along with vitamins and fibre.
Best choices for grilling:
• pineapple
• peaches
• nectarines
• apricots
• plums
• pears
• apples
For scrumptious skewers try:
• cantaloupe
• watermelon
• banana
• strawberries
Brush fruit lightly with a flavourless oil (such as canola) to prevent sticking. Avoid extra virgin olive oil, as the flavour is too strong.
Make sure you are working on a clean grill — nothing ruins the taste of grilled fruit like bits of leftover fish!
Serve with plain low-fat Greek yogurt, a drizzle of honey, a sprinkle of cinnamon and fresh mint. Or go savoury and scatter with goat cheese and a balsamic reduction (simmer ½ cup of balsamic vinegar until the amount is reduced by half).
Tip: Soak fruit in a cold-water bath for about 30 minutes before grilling to keep it juicy.
All recipes are approved by Heart & Stroke dietitians and more can be found at heartandstroke.ca/recipes
3 servings
25 min
2 red peppers, quartered
2 carrots, sliced lengthwise
2 small zucchini, sliced lengthwise
2 tsp (10 mL) canola oil
2 tbsp (25 mL) chopped fresh oregano
1/2 tsp (2 mL) fresh ground pepper
1 striploin steak, excess fat trimmed (about 300 g)
2 tsp (10 mL) Dijon mustard
1 large clove garlic, minced
2 tbsp (25 mL) balsamic vinegar
1. In a large bowl, toss red peppers, carrots and zucchini with oil, half each of the oregano and ground pepper. Place on greased grill over medium heat for about 10 minutes, turning occasionally until tender crisp. Remove to heat-proof cutting board and chop coarsely.
2. Rub steak with Dijon mustard and sprinkle with remaining oregano and pepper. Place steak on greased grill over medium-high heat and grill, turning once for about 5 minutes or until medium. Internal temp for medium steak - 71°C (160°F). Let rest on cutting board for 5 minutes then slice thinly.
3. In a large bowl, combine vegetables with steak, garlic and vinegar and toss to combine to serve.
Nutrition info: Per serving (1 of 3)
• Calories 225 • Protein 22 g
• Sodium 151 mg • Potassium 633 mg
• Total fat 9 g: Saturated fat 3 g • Cholesterol 44 mg
• Carbohydrates 14 g: Fibre 4 g • Sugars 0 g • Added sugars 0 g
Heart & Stroke dietitians approve all our heart-healthy recipes, which are higher in fibre and lower in saturated fat, added sugars, cholesterol and salt.
Did you know that up to 80% of premature heart disease and stroke cases can be prevented through healthy lifestyle behaviours, such as eating a healthy diet and being physically active?
Improve your heart and brain health by eating a healthy balanced diet.
All recipes are approved by Heart & Stroke dietitians. To find these recipes and more, visit heartandstroke.ca/recipes
To make a donation today in support of our life-saving research, visit heartandstroke.ca/donors