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Hot and Healthy BBQ!

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         Diet Buddy - Monday, May 28, 2007

Hot and Healthy BBQ!

Hi There Buddies...

I hope everyone is having a wonderful Memorial Day!  

With summer right around the corner, what better excuse to 
dust off the old Barbie and enjoy some fun time outside in 
the fresh air with family and friends.

Lots of people will be having their favorite foods sizzling 
away today... from different types of meats and fish, to 
mouth-watering fruits, vegetables and potatoes.  And while 
everyone has their own special foods they enjoy on the 
grill, I'd like to add a few different options to your 
traditional BBQ. 

Keep in mind, however you spend your day...eating, drinking 
and being merry, try to take it easy and not overdo it...
you don't want to be feeling guilty tomorrow morning.

Let's take a quick look at some very tasty and nutritious 
barbeque ideas that will have your taste buds tingling 
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Tofu is a popular vegetarian substitute for meat, which is 
very easy to cube and ideal for kebabs!  Alternatively try 
cubed chicken breast, prawns or lean meats.  The beauty 
with kekabs is that your imagination is your limit - most 
vegetables, and some fruits too, are delicious combined 
with tofu, poultry, seafood or meat.

Try cherry tomatoes, mushrooms, onions, peppers, pineapple 
chunks, apple slices...whatever strikes your fancy!  Simply 
put your chosen combination onto skewers, brush with a 
little olive oil, or find a reduced calorie marinade, and 
grill over the BBQ until the meat is cooked and tender and 
the vegetables are roasted and charred around the edges.

Note: If using wooden skewers don't forget to pre-soak 
them for 30 minutes to avoid the ends burning while 

Vegetable Kebabs!

Try vegetable kebabs, peppers, mushrooms, onions, any of 
your favorite vegetables, skewer them, brush with teriyaki 
sauce or something else you like, and put them on the BBQ 
until ready.

Marinated Chicken! 

4 chicken breasts, 2 tablespoons clear honey, 1.5 table-
spoons soy sauce, juice & zest of one lime, 2 cloves 
garlic.  Mix up all marinade ingredients, stir in chicken, 
leave overnight if you have time and then BBQ!  Can either 
leave chicken whole or chop into chunks and cook on 

Monkfish Kebabs!

Monkfish is very meaty so it doesn't flake and fall apart 
on the BBQ like other fish.  It is very simple - monkfish 
cubes interspersed with chunks of ripe mango, with a little 
oil drizzled over, plus the juice of one lime. 


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Simply Salmon!

Salmon makes a great alternative to meat.  Place a whole 
fillet onto a sheet of foil large enough to make a parcel. 
Slice half a lemon and layer over the top of the salmon, 
squeeze the other half over the fish, season and wrap the 
foil to make a generous parcel and refrigerate overnight 
if possible (to allow the flavors to fuse).  Cook on the 
BBQ for about 10 minutes - depending on thickness of 
fillet. This is delicious served with natural, low fat 
yogurt, salad and some whole-grain rolls. 

Low-Fat Garlic Mushrooms!

Take a large square of tin foil, spray with a light cook-
ing spray, add some sliced mushrooms, a clove of crushed 
garlic, freshly milled salt and pepper and wrap up in a 
parcel. Cook the parcel on the BBQ for about 15-20 minutes. 
Serve with whole-grain rolls lightly toasted on the BBQ. 

Hot Corn!

Sweet corn cooked on the BBQ is delicious and acquires a 
taste unobtainable with any other form of cooking.  Pre-
boil it until just tender, to keep it juicy and speed up 
cooking time on the "Barbie".  Then, place it directly on 
the grill and turn until charred on the outside.  Resist 
the temptation for lashings of butter - you won't need it! 

Grilled Asparagus!

Asparagus is said to be a delicacy and barbecued asparagus 
is no exception!  Simply take a bunch, trim the bottoms, 
toss in a tbsp of olive oil and season with freshly milled 
salt and pepper.  Pop on the grill for 2-3 minutes or 
until desired tenderness - this one will wow your guests! 


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Potatoes are one of the easiest things to cook on the BBQ.  
Simply wrap them in tin foil and place directly on the 
coals under the shelf and leave them for approximately an 
hour, depending on size, while you cook the rest.  Don't 
worry if you have to wait for the rest - the potatoes will 
only improve with time!

Try something nice (and terribly traditional) - boil new 
potatoes until just tender, then drain, toss with a tiny 
touch of olive oil (1 tbsp for four portions), garlic, 
salt and pepper (rosemary if available) - put into heavy-
duty foil that's been sprayed with "pan-coating" - fold 
the top tightly and put on grill - turn it every once in 
a while and you get nice roasties! 

On The Side!

One of the best things about a BBQ is the variety of foods 
you can have on the side - so don't limit this simply to 
what you cook on the grill.  A bit of pre-planning will 
ensure a healthy choice of side dishes (steer clear of 
supermarket coleslaw and potato salad - these are laced 
with fat).  Try a fresh mixed salad with a reduced 
fat/calorie dressing, some freshly boiled rice (toss in 
some pineapple, mushrooms... use your imagination!) 

For Dessert!

Make up a bowl of fresh fruit salad and serve with low fat 
yogurt.  Also while the charcoal is dying down, put some 
bananas (in their skins) wrapped in tin foil on the grill 
and leave for about 10 minutes.  When you unwrap them 
you'll have a delicious gooey banana dessert! 

Peaches and nectarines sliced are very good too - serve 
with some fat free yogurt.


Did You Know ???

The first documented observance of Memorial Day occurred 
in Waterloo, New York on May 5, 1866.  The purpose of the 
day was to honor those who fought in the Civil War.  The 
day has now expanded to honor those who died during each 
of the wars in which the United States fought.  Typical 
activities include placing flowers on the graves of 
soldiers and many communitites have parades as tributes 
to the soldiers who died.

For those of you who have been trying to get into the 
forums, they have been down and are being worked on, and 
will hopefully be up and running soon.  If you have any 
questions or comments please e-mail me at bottom link for 

Have a great and safe Memorial Day everyone !!!

Disclaimer: Since I am not a medical professional any 
statements in this column are strictly based on research 
I have done and should not be misconstrued as medical 

          GopherCentral's Question of the Week 

Should the Constitution be amended to allow Arnold 
Schwarzenegger to run for President? 

Please take a moment to share your opinion, visit: 
Question of the Week
Questions...Comments...? email us at: Email Libby


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