Grill Healthy: Tips for Barbecuing Diabetes-Friendly Foods
Recipes and Tips for BBQ Season
It’s beginning to look a lot like barbeque season. The sun is shining, the air is warm and the days are long. Time to haul out the charcoal or make sure you have extra propane for your gas grill.
The trouble is, most traditional American barbeque foods are loaded with high glycemic index fat-laden carbs and red meats. But BBQ doesn’t have to be hamburgers, hot dogs and mayonnaise-drenched potato and pasta salads. Summer can be a great time to try some wonderful vegetable and grain salads as well as BBQ fish and shellfish.
Grilling vegetables is easy. Any of the root vegetables as well as asparagus and mushrooms makes an excellent accompaniment to hearty fish steaks. You can wrap sliced carrots and parsnips brushed with olive oil in aluminum foil and cook on the grill until fork-tender. Or for a vegetable kabob, alternate placing onions, mushrooms, peppers and cherry tomatoes on metal or water-drenched wooden skewers, brush with olive oil and season with pepper and your favorite herbs.
While you are at it, season raw shrimp or scallops with a little bay seasoning and add to those skewers.
Salmon, swordfish, bluefish and trout are meaty fish that hold up well on the grill. Make or buy a fruit salsa or chutney and you have an easy to prepare, hearty dinner good enough for guests.
And for dessert, try some tasty grilled fruits.
Here are some recipes to get you started!
Calories 90, Carbohydrate 17 gm., Saturated Fat 0 gm.
1 can black beans- rinsed and drained
1 10 oz. package frozen corn- thawed and drained
1 medium red pepper chopped in ½ inch pieces
10 black olives cut in thirds
¼ cup of prepared Italian salad dressing
- Mix the first four ingredients together in a large bowl.
- Add the salad dressing and toss.
Adapted from Rachel Ray’s 364: and no repeats
Calories 310, Carbohydrate 13 gm., Saturated Fat 3 gm.
2 tablespoon extra version olive oil
4 6 oz swordfish fillets
Salt and freshly ground black pepper
1 mango peeled with flesh cut into cubes
1 red onion, thinly sliced
1 small chopped tomato
2 tablespoons red wine vinegar
1 tablespoon chopped fresh cilantro
- Spray the grill with olive oil.
- Season the fish with 4 tsps. olive oil and salt and pepper.
- Grill the fish for 4-5 minutes on each side.
While the fish is grilling:
- Heat 2 tsps. of oil in a saucepan.
- Add the red onion and cook 3 to 5 minutes until softened.
- Add the vinegar and cook for 30 seconds.
- Remove the pan from the heat, add the mango, tomato and cilantro and combine.
Serve the fish with the mango, red onion and cilantro dressing drizzled on top.
Calories 60, Carbohydrate 15 gm., Saturated Fat 0 gm.
4 ripe medium peaches
1 tablespoon Diet Maple Syrup
1 tablespoon Honey
Low-fat frozen yogurt
- Spray grill with oil spray.
- Cut the peaches in half, remove the pit.
- Mix honey and maple syrup together.
- Turn peaches skin side down on a plate and brush each half with the honey, maple syrup mixture.
- Grill 2-3 minutes.
- Serve with frozen low-fat yogurt on the side.
Although this content is reviewed by Joslin Diabetes Center healthcare professionals, it is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.
