It’s barbecue season. Do you crave that smoky flavour, but want to maintain a healthy diet?
You can have both with our grilled broccoli recipe. Crunchy, delicious, grilled to perfection… you’ve never had veggies like these before!
And broccoli is high in calcium, too. Eating broccoli is an excellent way to prevent osteoporosis in men, a disease that affects bone density and increases the risk of fractures. Maintaining a healthy diet as a young adult helps reduce the risk of developing problems related to osteoporosis later in life.
Want to avoid fractures? To the grill, fellas!
You will need:
1 tablespoon vegetable oil + extra for the grill
2 large broccoli heads (1 cm trimmed off the end and stem peeled)
1/4 cup grilled peanuts, coarsely chopped
A handful of fresh basil, chopped
Pinch of salt
1/4 cup fish sauce (available in grocery stores)
2 tablespoons brown sugar (light or dark)
2 tablespoons fresh lime juice
Preheat your gas or charcoal grill. Using tongs and an oil-soaked cloth, wipe the grill with oil to prevent food from sticking.
Combine fish sauce, brown sugar and lime juice in a bowl and blend or whisk until sugar is dissolved.
Cut broccoli heads into 8 cm florets, leaving stems long. In a large bowl, toss broccoli and oil. Add a pinch of salt. Toss again.
Cook broccoli on the hottest section of the grill. Turn over occasionally until tips are blackened and florets are al dente (which means cooked and firm – still has some crunch). Remove from heat and transfer to a serving dish.
Pour seasoning over the broccoli. Garnish with chopped peanuts and basil. Add salt to taste.
Kabobs are a healthy BBQer’s best friend. They are quick and easy, and a great way to get more veggies into your meal. Try out this simple and delicious kabob recipe, and add whatever veggies suit your tastes.
Chicken Fajita Kabobs
4 boneless, skinless chicken breasts
½ cup olive oil
Cilantro, chopped (about a handful)
2 Jalapenos, chopped fine
2 garlic cloves, chopped fine
Pinch of salt
1 yellow onion cut in pieces that can be skewered
1 green pepper cut in pieces that can be skewered
1 red pepper cut in pieces that can be skewered
Cherry tomatoes (keep these whole)
1 lime (squeeze for juice)
Step 1: Combine olive oil, cilantro, jalapenos and garlic cloves in a bowl. Mash with a fork, or puree in a blender and add a pinch of salt to taste.
Step 2: Wash chicken breasts under cold water, then cut chicken into chunks.
Step 3: Mix cut chicken with marinade. Ideally, let it sit in the fridge overnight, but whatever you have time for works.
Step 4: Skewer chicken, onions, green and red peppers and cherry tomatoes.
Step 5: Grill on the BBQ, squeezing a lime over them as they cook.
What is the best BBQ recipe you’ve ever grilled up? Feel free to share your own triumphs on the ‘cue in the comments below!
As well as being the founder of Chefs for Oceans, Chef Ned Bell is extremely handy around the grill. Using the right equipment, he says, is essential for top-notch BBQ. Anything less, he adds, is prehistoric! Here are six of his go-to tools:
More robust and heat-resistant than their kitchen counterparts, BBQ spatulas are ideal for flipping salmon steaks or turkey burgers that have a tendency to stick to the grill.
Essential for transporting just about anything to and from the grill, flipping foods that don’t fall apart, and stirring whatever is cooking in a BBQ basket (which just misses out on making this list).
Whether you’re slicing flank steak right on the grill or checking the progress of plump chicken breasts, a sharp blade can’t be overlooked.
4. Meat thermometer
Then again, why deface a perfect chicken breast when you can insert a thermometer to know if it’s properly cooked?
Just the thing for steadying food on the grill, moving it around, and sneaking a sample bite on the down low.
Simply pouring glazes and sauces onto food is so T-Rex. Evolution gave us the brush, so use it to ensure an even coating of deliciousness.
Is there a BBQ tool you just can’t grill without? Tell other guys about it in the comments below!
Sweet and salty — the perfect combination for a summer salad. Ripe and juicy peach halves wrapped in thinly sliced prosciutto make this a classic Italian dish. Not only a tasty addition to your repertoire, this salad is an easy way to get some fruit and veggies into your next backyard BBQ menu!
Servings: 2 Prep Time: 10 mins Cook Time: 5 mins
2 slices prosciutto (from the deli)
1 tbsp basil, chopped
4 cups arugula (or your choice of greens)
1/2 red bell pepper, thinly sliced
1 tbsp balsamic vinegar
1 tbsp olive oil
1/2 tsp dijon mustard
salt and pepper to taste
What to do:
Preheat grill to medium high heat.
Cut peaches in half and remove pits. Chop basil into small pieces.
Sprinkle each peach half with basil and pepper. Wrap each half with prosciutto.
Place wrapped peaches on preheated greased grill. Grill, flip once for a total of 5 minutes or until peaches are softened and prosciutto is crisp.
In a large bowl toss together arugula, pepper, vinegar, oil, mustard, salt and pepper.
Divide salad among 2 plates and top each plate with 2 peach halves to serve. Sprinkle with remaining basil.
Canadian Men’s Health Foundation would like to thank the Canadian Produce Marketing Association and their Half Your Plate program for providing this delicious and healthy recipe.