Hearty grilled vegetables

February 28, 2012

Food, Nutrition and Diet, Recipes

Grilling has become one of our favorite cooking methods and is no longer relegated to just the warm months.

by Joanne Henning Tedesco — 

Summertime is often thought of as the official grilling season, but grilling has become one of our favorite cooking methods and is no longer relegated to just the warm months. It has become a year-round affair — in fact, my family, in Washington state, often battles wind and snow to get to the grill.

And whether the menu involves meats or veggies, fruits or even cakes, grilling can be a great way to cook with minimal calories and fat, while still retaining the bold flavors. So, move the burgers to the side of your grill and try some of these delicious vegetable recipes.

Grilled Stuffed Portobello Mushrooms

Ingredients:

  • 2/3 cup chopped plum tomatos
  • 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
  • 1 teaspoon olive oil, divided
  • 1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 teaspoon coarsely ground black pepper
  • 1 garlic clove, crushed
  • 4 (5-inch) Portobello mushroom caps
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons low-sodium soy sauce
  • Cooking spray
  • 2 teaspoons minced fresh parsley

Preparation:

Prepare grill. Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper and garlic in a small bowl. Remove brown gills and stems from the undersides of mushroom caps using a spoon; discard. Combine 1/2 teaspoon oil, lemon juice and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the caps, stem sides down, on grill rack coated with cooking spray and grill for 5 minutes on each side or until soft. Spoon 1/4 cup tomato mixture into each cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley. Yield: 4 servings.

Grilled Asparagus Rafts

Ingredients:

  • 16 thick asparagus spears (about 1 pound)
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon dark sesame oil
  • 1 garlic clove, minced
  • 2 teaspoons sesame seeds, toasted
  • 1/4 teaspoon black pepper
  • Dash of salt

Preparation:

Prepare grill to high heat. Snap off tough ends of asparagus. Arrange 4 asparagus spears on a flat surface. Thread two 3-inch skewers or toothpicks horizontally through 4 spears, 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears. Combine soy sauce, oil and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper and salt. Yield: 4 asparagus rafts.

Grilled Sweet Potato Fingers With Curry Dip

Ingredients:

  • 1-1/2 cups light mayonnaise
  • 2 tablespoons lemon juice
  • 1/2 small onion, grated
  • 2 teaspoons mild curry powder
  • Salt and pepper
  • 4 sweet potatoes (about 10 oz. each), peeled
  • 2 tablespoons olive oil
  • 1/4 teaspoon cayenne pepper

Preparation:

Mix mayonnaise, lemon juice, onion and curry powder in a bowl, and season with salt and pepper. Cover and chill until ready to serve. (Can be made up to two days in advance.) Prepare a charcoal fire, let burn to a gray ash and set grill 8 to 10 inches from coals (or preheat a broiler and set broiling rack 8 inches from heat source). Cut sweet potatoes in half crosswise, then cut each half lengthwise and then into thirds to form fingers. Place fingers in a large bowl; add oil, salt, pepper and cayenne. Toss well to coat. Grill or broil fingers, turning often, until partially charred and soft enough to penetrate easily with tip of a knife, about 10 minutes. Remove to a plate; serve warm with curry dip. Yield: 8 servings.

Grilled Zucchini and Summer Squash Salad With Citrus Splash Dressing

Ingredients:

  • 2 tablespoons grated orange rind
  • 3/4 cup fresh orange juice (about 3 oranges)
  • 1/2 cup fresh lime juice (about 3 limes)
  • 3 tablespoons honey
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 2 red onions
  • 4 zucchini, each halved lengthwise
  • 4 yellow squash, each halved lengthwise
  • Cooking spray
  • 3 tablespoons thinly sliced fresh basil

Preparation:

Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill. Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with basil. Serve with the remaining marinade. Yield: 4 servings.

 

Source: myrecipes.com, allrecipes.com and Joanne’s recipe box.

Reprinted from AzNetNews, Volume 28, Number  4, Aug/Sept 2009.

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