7 Healthy Grilling Recipes for Meat, Fish, and Veggie Lovers
If you like to grill and want to eat healthy, you’re in luck. There are many recipes for nutritious and delicious dishes done on the grill, and they appeal to both vegetarians and meat eaters alike. Whether you’re preheating your grill for meat, vegetables, or fish, you’ll come away with a dish everyone is eager to dig into.
These seven recipes can be perfected by both master grillers or novice chefs who are new to the outdoor oven game.
1. Herbed Grilled Chicken Breasts
Chicken on the grill is the dinner of the season. No oven-baked meat can compare to the smoky flavor that the grill provides, and this recipe for herbed grilled chicken breasts from Fine Cooking will show you how it’s done. Requiring only a handful of staple pantry ingredients, you’ll be able to get your dinner on the table in no time. This chicken is juicy and flavorful, and the fresh flavoring ensures it’s good for you.
- 4 boneless skinless chicken breast halves (6 to 8 ounces each), trimmed and rinsed
- Kosher salt and freshly ground black pepper
- Crushed red chile flakes
- 3 cloves garlic, minced
- 2 tablespoons chopped fresh rosemary, flat-leaf parsley, or other fresh herb
- ¼ cup fresh lemon juice, plus 4 lemon wedges for serving
- ¼ cup extra-virgin olive oil; more for drizzling
Directions: Lightly wet a chicken breast with cold water and set it between two sheets of plastic wrap. Pound it into a broad, flat sheet about ¼-inch thick, using a meat pounder, the side of a heavy cleaver, or a skillet. Pound the other breasts into paillards the same way and arrange them on a baking sheet.
Generously season each paillard on both sides with salt and pepper and a pinch or two of chile flakes. Sprinkle both sides with the garlic and rosemary. Drizzle both sides with the lemon juice and olive oil and pat into the meat with your fingertips. Refrigerate the paillards for 20 minutes while you prepare the grill.
Heat a gas grill to high or prepare a hot charcoal fire. Brush and oil the grill grate.
Arrange the paillards on the grill grate and grill until cooked and firm to the touch, 1 to 2 minutes per side. Transfer the paillards to a platter or plates. Drizzle with olive oil and serve immediately with lemon wedges for squeezing.
2. Cheese-Stuffed Grilled Peppers
For a Meatless Monday, preheat your grill for these cheese-stuffed grilled peppers from Food & Wine. There’s no need to miss the meat when you have cheese. Your bell peppers will get stuffed with three kinds — ricotta, Parmigiano-Reggiano, and cream cheese — and then they’ll cook on the grill for only 7 minutes. Serve your warm and gooey peppers as an appetizer or main meal accompaniment.
- 1 cup ricotta cheese (8 ounces)
- 1 cup cream cheese, at room temperature
- ½ cup freshly grated Parmigiano-Reggiano cheese
- Salt and freshly ground pepper
- 4 Anaheim or Cubanelle peppers
- 4 baby bell peppers
- 4 small poblano chiles
- Extra-virgin olive oil, for rubbing
Directions: In a medium bowl, blend the ricotta with the cream cheese and Parmigiano-Reggiano. Season with salt and pepper. Light a grill or heat a grill pan. Using a small, sharp knife, remove the stems from the peppers and reserve. Cut around inside the peppers to detach the membranes and remove the seeds. Using a butter knife, fill the peppers with the cheese mixture and reattach the tops. Rub the peppers with olive oil.Grill the peppers over moderately high heat, turning occasionally, until blistered all over and the cheese filling is piping hot, about 7 minutes. Transfer the peppers to plates and serve.
3. Miso-Ginger Marinated Salmon
Ready for some salmon? If so, check out this recipe featured on Food Network for miso-ginger marinated salmon. The dinner is fresh, easy, delicious, and nutritious, enlisting miso, rice vinegar, soy sauce, green onions, oil, and fresh ginger. The salmon will soak in a marinade for 30 minutes before it takes to the grill for 3 or 4. Pair your salmon with vegetables or a side salad and you have a healthy summer dinner on your hands.
- ¼ cup white miso (fermented soybean paste)
- ¼ cup mirin
- 2 tablespoons unseasoned rice vinegar
- 2 to 3 tablespoons soy sauce
- 2 tablespoons minced green onions
- 1½ tablespoons minced fresh ginger
- 2 teaspoons toasted sesame oil
- 4 salmon fillets, 8 ounces each
- Salt and freshly ground pepper
- Yuzu juice, for drizzling, optional
Directions: Whisk together the miso, mirin, vinegar, soy sauce, green onions, ginger, and sesame oil in a small bowl. Place the salmon in a baking dish, pour the marinade over, and turn to coat. Cover and marinate for 30 minutes in the refrigerator.
Heat grill to high. Remove the fish from the marinade and season with salt and pepper. Grill the salmon, skin side down, with the cover closed, until golden brown and a crust has formed, about 3 to 4 minutes. Turn the salmon over and continue grilling for 3 to 4 minutes for medium doneness. Drizzle with a little yuzu juice, if desired, and serve.
4. Grilled Scallop Salad
Scallops don’t have to be reserved for restaurant meals. You can also make them at home for half the cost and half the calories. This recipe from Cooking Light for a light grilled scallop salad has your directions. You’ll grill your scallops on each side for about 3 minutes and then you’ll combine the good stuff with cucumbers, watermelon, avocado, mint, and romaine lettuce. Top with a homemade dressing made from salt, lime juice, and olive oil, and welcome summer salads back into your life.
- ½ teaspoon freshly ground black pepper, divided
- 3/8 teaspoon salt, divided
- 12 large sea scallops
- 1 English cucumber, halved lengthwise
- Cooking spray
- 2 tablespoons fresh lime juice
- 2 teaspoons extra-virgin olive oil
- 4 cups torn romaine lettuce
- 3 cups (1-inch) cubed seedless watermelon
- ¼ cup fresh mint leaves, torn
- ½ peeled avocado, cut into 8 slices
Directions: Preheat grill to medium-high heat.
Sprinkle ¼ teaspoon pepper and ¼ teaspoon salt over scallops and cucumber. Arrange in a single layer on a grill rack coated with cooking spray. Grill 3 minutes on each side or until scallops are done and cucumber is well marked. Remove from heat; cut cucumber into ¼-inch slices.
Combine remaining 1/8 teaspoon salt, juice, and oil in a large bowl; stir with a whisk. Add cucumber, lettuce, watermelon, and mint; toss gently to coat. Divide the watermelon mixture evenly among 4 plates. Top each serving with 3 scallops and 2 avocado slices. Sprinkle evenly with remaining ¼ teaspoon freshly ground black pepper.
5. Grilled Rib-Eye with Tomato Salad and Chimichurri Sauce
Don’t worry. We haven’t forgotten about steak. One way to grill your steak while still keeping dinner healthy is by pairing the red meat with a salad and light sauce. This grilled rib-eye formula from Eating Well is the ticket. It’ll take you less than an hour to make, and when you’re eating your steak alongside a fresh tomato salad, you can feel good about what you’re eating. On top of the steak also goes a chimichurri sauce made from parsley, garlic, chipotle pepper, vinegar, and olive oil. Your grilled steaks just went up a sophisticated notch.
- 1 cup packed flat-leaf parsley leaves (from 1 large bunch)
- 1 small clove garlic, chopped
- 3 tablespoons distilled white vinegar
- 4 teaspoons extra-virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon ground chipotle pepper or cayenne pepper
- 4 medium tomatoes, cut into wedges
- ½ cup thinly sliced sweet onion
- 2 teaspoons extra-virgin olive oil
- 1 tablespoon distilled white vinegar
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground pepper
- 1 pound boneless rib-eye steak, about 1 inch thick, trimmed of fat and cut into 4 portions
- ½ teaspoon extra-virgin olive oil
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
Directions: To prepare the sauce: Chop parsley and garlic together on a cutting board until the parsley is finely minced. Transfer to a medium bowl, add vinegar, oil, ½ teaspoon salt and chipotle (or cayenne) pepper; stir to combine.
Preheat grill to high.
To prepare the salad: Combine tomatoes, onion, oil, and vinegar in a medium bowl. Season with salt and pepper.
To prepare the steak: Rub steak with oil. Season on both sides with salt and pepper. Grill the steak 3 to 4 minutes per side for medium-rare. Allow the steak to rest 5 minutes; serve with the salad on the side and a dollop of the Chimichurri Sauce on top.
6. Grilled Lemon Basil Tofu Salad
When it comes to grilling, vegetarians don’t have to stick to vegetables. They can also try out tofu. See this recipe from Eating Bird Food for a grilled lemon basil tofu salad for inspiration. Get your tofu out of the kitchen and take it to the grill. It will only cook on each side for 3 to 4 minutes, and it will soak in a marinade for at least an hour before that. Once you serve your protein over a bed of greens with other vegetables, you’ll have no trouble nixing meat for a night.
- ⅓ cup finely chopped fresh basil
- 2 tablespoons spicy Dijon mustard
- 1 tablespoon honey
- 1 to 2 teaspoons grated lemon zest
- ¼ cup fresh lemon juice (the juice of about 2 lemons)
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 3 garlic cloves, minced
- 1 pound extra firm tofu, drained and pressed
- Salad greens and fresh veggies
Directions: Combine all ingredients except tofu in a small bowl. Cut tofu crosswise into 6 slices. Place tofu slices into a container with the marinade and let sit for at least a hour.
Prepare grill. Remove tofu slices from marinade, making sure to leave any access marinade in the container. Place tofu slices on a grill rack coated with cooking spray; grill for 3 to 5 minutes on each side. Serve tofu over a bed of greens and other veggies. Drizzle extra marinade over tofu to use as a dressing and serve.
7. Hawaiian Chicken Kebabs
Can’t get your kids to eat their dinner? Serve it to them on a stick. Chicken will go down much easier when it is speared and paired with pineapple, such as is the case with these Hawaiian chicken kebabs from AllRecipes.com. The food formula requires only a handful of easy ingredients and it makes dinner time fun. Marinate your chicken, cook it on the grill, and then thread your chicken and pineapple on skewers. After 15 more minutes over heat, it’s time to bring Hawaii to your dinner plate.
- 3 tablespoons soy sauce
- 3 tablespoons brown sugar
- 2 tablespoons sherry
- 1 tablespoon sesame oil
- ¼ teaspoon ground ginger
- ¼ teaspoon garlic powder
- 8 skinless, boneless chicken breast halves, cut into 2 inch pieces
- 1 (20 ounce) can pineapple chunks, drained
Directions: In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
Preheat grill to medium-high heat.
Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.