Nutrition Articles

Around-the-World Grilled Dishes
After a summer of grilling, flipping steaks, burgers and chicken made the same old way gets rather&helip;routine. Spice things up by adding an international flair to your late—summer grilling! These delicious ideas for steak, chicken, pork, fish and veggies borrow flavors from around the world.

Flat Iron Steak with Chimichurri Sauce: To make sauce: in a bowl, mix together 1 cup finely—chopped parsley, juice of 2 large lemons, 1 tablespoon minced garlic, 1/4—cup olive oil, and a pinch each of salt, pepper and red pepper flakes. Oil grill grates and heat grill to medium—high heat. Grill flat iron steak until internal temperature reaches 145°F. Let rest about 5 minutes; cut into thin slices on a diagonal across the grain. Top each serving with a spoonful of sauce. Serve with a salad of sliced avocado, red onion and tomatoes tossed with dressing made from olive oil, lime juice and minced parsley.

Cuban—Style Pork Tenderloin: To make marinade: whisk together 3/4—cup each of orange juice, lime juice and olive oil, 2 tablespoons minced garlic and 1 tablespoon each of oregano and cumin. Add salt and pepper to taste. Pour half of the marinade into a large resealable plastic bag, add pork tenderloin and refrigerate at least 30 minutes. Cover remaining half of the marinade and set aside in fridge. When ready to cook, oil grill grates and heat grill to high heat. Remove tenderloin from bag, discarding marinade, and grill pork for about 20 minutes, turning it halfway through cooking process, until meat reaches an internal temperature of 160°F. While pork is grilling, pour reserved refrigerated marinade into a saucepan and simmer until sauce thickens slightly, about 5—7 minutes. After tenderloin is done, let rest for 5 minutes; slice thin and top with sauce. Serve with sides of black beans and sliced mango.

Chicken Souvlaki with Tzatziki Sauce: Cut boneless, skinless chicken breasts into cubes, and cut one yellow onion and two green bell peppers into chunks; place in a resealable plastic bag. To make marinade: in small bowl, whisk together 1/4—cup each of olive oil and lemon juice, 1 teaspoon each of minced garlic and dried oregano and a pinch of salt and pepper. Pour marinade over chicken, onion and bell pepper, seal bag and refrigerate for at least 1 hour. When ready, thread chicken, onion and bell pepper onto metal skewers, in alternating pattern (reserve marinade). Oil grill grates and heat grill to medium heat. Place skewers on grill, brush with marinade, and grill until cooked through, about 5 minutes per side. While skewers are grilling, make tzatziki sauce: stir together 1 cup of fat—free plain Greek yogurt with 1 grated cucumber, 2 tablespoons each lemon juice and olive oil and a sprinkle of chopped fresh dill. When skewers are close to being ready, brush whole—wheat pita rounds with olive oil and place on grill to heat. When ready to serve, slide chicken and vegetables off skewers onto hot pita, top with crumbled feta cheese and a dollop of tzatziki sauce. Serve with a salad of sliced tomatoes, cucumbers, red onion and pitted Kalamata olives tossed with light balsamic vinaigrette.

Asian—Style Salmon: To make marinade: whisk together 2 tablespoons each reduced—sodium soy sauce, lime juice and rice vinegar. Add 1/4—cup thinly sliced green onion, 1 tablespoon minced ginger, 2 teaspoons each minced garlic and sesame oil. Place marinade in a resealable plastic bag; add salmon steaks or filets to bag and refrigerate for 30 minutes. Oil grill grates and heat grill to medium heat. Place salmon directly on grill grates or on grill pan (discard leftover marinade). Grill salmon for 10 minutes per inch, turning it halfway through cooking process. When ready, place salmon on plate and sprinkle with sesame seeds and additional sliced green onion. Serve with brown rice and sautéed snow peas.

Portabella Mushroom Burgers: To make marinade: whisk together 1/2—cup olive oil, 1/2—cup balsamic vinegar and 2 tablespoons each minced garlic and Italian seasoning blend. Place large portabella mushroom caps in a shallow glass dish and cover with marinade. Refrigerate for about 20 minutes, turning once. Oil grill grates and heat grill to medium heat. Place mushrooms on grill and cook until tender, about 7 minutes each side, brushing with marinade during grilling. Add a slice of smoked provolone cheese a minute or two before removing mushrooms from grill. Place burgers on toasted whole—wheat buns and top with tomatoes, lettuce and sliced red onion. Serve with baked sweet potato fries and broccoli slaw mix tossed with light poppy seed dressing.