Mustard-Rosemary Chicken Skewers

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 45 minutes
Cook time: 8 minutes

1 tbsp Dijon mustard
2 tsp balsamic vinegar
1 tsp finely chopped fresh rosemary
2 garlic cloves, finely chopped
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsp extra-virgin olive oil plus additional for grilling
2 lbs boneless, skinless chicken thighs, cut into 1 1/2-inch chunks
1 yellow bell pepper, seeded and cut into 1-inch pieces
4 scallions, trimmed and cut into 1 1/2 inch pieces

1. In a small bowl, mix together the mustard, vinegar, rosemary, garlic, salt and black pepper. Slowly whisk in the oil.
2. Place the chicken, bell pepper and scallions in a large bowl. Add the marinade; toss to coat. Cover tightly with plastic wrap and refrigerate 30 minutes.
3. Heat the grill to medium high and brush the grate generously with oil. Thread the chicken, pepper and scallion pieces onto skewers. (If skewers are wooden, soak in water 30 minutes prior to threading.) Transfer to grill; close the cover and cook, turning occasionally, until meat is slightly charred and no longer pink, 6-8 minutes.

Nutrition facts per serving:
264 calories, 30 g protein, 3 g carbohydrates, 14 g fat (3 g saturated), 1 g fiber

Grilled Red Pepper Salad

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 10 minutes
Cook time: 6 minutes

4 medium red bell peppers, seeded and sliced
3 tbsp extra-virgin olive oil
1/4 tsp salt plus additional to taste
1/2 tsp freshly ground black pepper plus additional to taste
3 tbsp drained capers
1 tbsp finely chopped red onion
2 tbsp chopped fresh parsley
1 tsp red wine vinegar

1. Toss the bell peppers with 2 tbsp oil, 1/4 tsp salt, and 1/2 tsp black pepper.
2. Heat the grill to medium high. Place bell peppers, skin side down, on grill. Close the cover and cook 2-3 minutes a side, until lightly charred and tender. Let cool and slice into 1/4-inch strips.
3. In a large bowl, toss bell peppers with the capers, onion and parsley. Pour the vinegar and remaining oil over the salad and toss gently. Season with salt and black pepper to taste. Serve warm or at room temperature.

Nutrition facts per serving:
130 calories, 1 g protein, 8 g carbohydrate, 11 g fat (1 g saturated), 3 g fiber

Ultimate Burger

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 5 minutes
Cook time: 11 minutes

1 1/2 pounds lean ground beef
1 tsp finely grated lemon zest
3/4 tsp salt
1/2 tsp freshly ground black pepper
1 large garlic clove, minced
Olive oil for grilling
4 whole-wheat hamburger buns
1 tomato, sliced
1 small red onion, thinly sliced
Lettuce leaves

1. In a large bowl, mix together the beef, lemon zest, salt, black pepper and garlic. Divide meat into four equal pieces and gently form into 1/2-inch thick patties.
2. Heat the grill to medium high and brush the grate generously with oil. Transfer burgers to grill. Close the cover and cook 2-3 minutes a side for medium rare. Remove from grill and rest 5 minutes.
3. Arrange burgers on the buns and top with the tomato, onion and lettuce.

Nutrition facts per serving:
438 calories, 39 g protein, 25 g carbohydrate, 19 g fat (7 g saturated), 3 g fiber

Upgrade: Go Greek!
Upgrade your burger by stuffing it with 2 tbsp of feta cheese. Form the patty around the cheese and grill as usual. Top with 1-2 tbsp yogurt sauce: Mix together 3/4 cup plain yogurt, 1 1/2 tbsp chopped dill, 1 minced garlic clove and 1/4 tsp salt.


Nutrition facts per serving:
498 calories, 42 g protein, 27 g carbohydrate, 23 g fat (10 g saturated), 3 g fiber

Grilled Avocado with Fresh Tomato Salsa

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 10 minutes
Cook time: 2 minutes

2 avocados
1 large tomato, cored and cut into 1/2-inch cubes
1 tbsp chopped fresh cilantro
1 tbsp finely chopped scallion
2 tsp finely chopped jalapeno
1 tsp freshly squeezed lime juice
1 tsp extra-virgin olive oil plus additional for grilling
1/8 tsp salt plus additional to taste

1. Halve the avocados length-wise; pit and peel. Slice a thin layer from the rounded bottom of each half so that it sits flat.
2. In a small bowl, combine the tomato, cilantro, scallion, jalapeno, lime juice, 1 tsp oil and 1/8 tsp salt. Add salt to taste if necessary.
3. Heat the grill to high. Brush avocado halves lightly with oil; grill 1 minute a side, until lightly charred.
4. Place avocado halves on a platter, spoon in tomato salsa into wells. Serve immediately.

Nutrition facts per serving:
141 calories, 2 g protein, 8 g carbohydrate, 13 g fat (2 g saturated), 5 g fiber

Sesame and Garlic Flank Steak with Grilled Asparagus

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 10 minutes (plus 4 hours marinating)
Cook time: 15 minutes

2 large garlic cloves, finely chopped
2 pinches salt plus additional for seasoning
1 1/2 tbsp honey
1 tbsp fresh lemon juice
1 tbsp soy sauce
1 tbsp plus 2 tsp toasted sesame oil
1 3/4 pounds lean flank steak, patted dry
Freshly ground pepper
1 pound asparagus, trimmed

1.  Using the flat side of a knife or a mortar and pestle, mash together the garlic and pinch of salt until the mixture forms a paste; transfer to a small bowl. Mix in the honey, lemon juice and soy sauce; slowly whisk in 1 tsp oil.
2.  Place the steak in a shallow dish or bowl. Pour the marinade over the steak and turn to coat. Cover with plastic wrap and refrigerate for at least 4 hours.
3.  Heat the grill to high. Remove steak from marinade and season lightly with salt and black pepper. Transfer to grill; close the cover and cook to desired doneness, about 5 minutes a side for medium rare. Let meat rest on a cutting board 5 minutes.
4.  Meanwhile, toss the asparagus with remaining oil and sprinkle with pinch of salt. Place in a grill basket; close cover and cook 2-3 minutes a side, until tender. Slice meat thinly and serve with asparagus.

Nutrition facts per serving:
258 calories, 30 g protein, 7 g carbohydrate, 12 g fat (4 g saturated), 1 g fiber

Grilled Mushroom and Ricotta Pizza

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 15 minutes
Cook time: 9 minutes

1 tbsp extra-virgin olive oil plus additional for grilling and drizzling
1 oz. cremini mushrooms, trimmed and thinly sliced
All-purpose flour for dusting
1 8-oz round prepared whole-wheat pizza dough, defrosted if frozen
1 garlic clove, thinly sliced
1/4 tsp dried oregano
1/2 cup low-fat ricotta
1/4 cup fresh basil leaves

1.  Heat one side of the grill to medium high and brush the grate with oil. In a large bowl, toss the mushrooms and 1tbsp oil. 
2.  Dust an overturned baking sheet and a work surface with flour. Roll out the dough to form a 12-inch round; transfer to prepared baking sheet.
3.  Top dough with the mushrooms, garlic and oregano. Drop dollops o ricotta over the pizza. Drizzle with oil and season with salt.
4.  Slide pizza onto the heated side of the grill. Close the cover and cook until the underside of pizza is crisp and golden, 2-4 minutes. Slide the pizza to unheated side of grill. Close cover and cook 3-5 minutes, until the cheese is melted and vegetables are tender.
5.  Top with the basil and additional oil and salt to taste. Slice and serve.

Nutrition facts per serving:
239 calories, 11 g protein, 31 g carbohydrate, 9 g fat (2 g saturated), 2 g fiber

Moroccan Shrimp with Spinach

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 40 minutes
Cook time: 7 minutes

1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp cayenne
Pinch ground allspice
1/4 tsp salt
1 pound large shrimp, peeled and deveined
10 ounces fresh baby spinach
3 tbsp extra-virgin olive oil

1. Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 tsp salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.
2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12 inch sheets of heavy duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal.
3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5-7 minutes. Serve immediately.

Nutrition facts per serving: 
229 calories, 25 g protein, 4 g carbohydrate, 12 g fat (2 g saturated fat), 2 g fiber