Grill Power!
Sample Recipes

Spiced Cod Fillets

2 lbs cod fillets
1 tsp cumin
1 dash salt
1 dash black pepper
1 tsp. cayenne
2 TB spicy brown mustard

Dust cod with cumin, salt, pepper and cayenne. Spread mustard over fish. Grill for about 3 minutes per side. Fish will be white, firm and flake easily with fork when done.

Yield: 4 servings. Per serving= 197 cals., 2g fat, trace fiber

Cilantro Cumin Marinade

1 TB fresh lime juice
2 1/2 TB minced cilantro
1/2 tsp salt
2 tsp cumin
1/4 c. orange juice
1/2 tsp pepper

Puree ingredients in blender until smooth.  Use to marinade fish by marinating no more than 20 minutes, turning at least once.

Whole recipe= 62 Calories; 1g Fat (15.9% calories from fat); 2g Protein; 13g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1083mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Fat.

Hawaiian Marinade
2 TB soy sauce                                               
2 TB tarragon vinegar
½ c. Splenda                                                   
6 oz pineapple juice
Dash of garlic powder

Marinate 4 chicken breasts.

Grilled Meatloaf
1 lb. 96/4 ground beef    ¼ c. onions, chopped
½ c. quick cooking oats   salt & pepper to taste
1 egg                                   ½ c. barbecue sauce

Mix all ingredients.  Form 5 patties.  Grill until done.
Yield: 5 servings= 198 cals., 6g fat, 2g fiber

Pizzeria Chicken
1 c. spaghetti sauce                        2 chicken breasts
10 slices turkey pepperoni            bell pepper, sliced
2 slices havarti cheese                   mushrooms, olives, onions

Center one chicken breast on large foil square coated with cooking spray.  Spoon spaghetti sauce over chicken.  Sprinkle with pizza seasoning.  Add pepperoni and veggies.  Form foil pouch and grill  10-12 mins.  After removing from grill open pouch and place cheese on top of chicken.

Yield: 2 servings. Per serving=  458 Calories; 23g Fat (44.7% calories from fat); 39g Protein; 25g Carbohydrate; 6g Dietary Fiber; 117mg Cholesterol; 1276mg Sodium.  Exchanges: 4 1/2 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 3 Fat.

Honey Glazed Drumsticks
3 TB honey                                        3 TB Dijon style mustard
1 tsp. Lemon juice                           1 tsp. Orange peel
8 drumsticks

Stir together honey, mustard, lemon juice and orange peel.  Set aside.  Grill chicken on an uncovered grill directly over medium coals for 15 mins.  Turn chicken; grill for 20-30 mins more or until chicken is tender and no longer pink, brushing with sauce during last 10 mins of grilling. 

Yield: 4 servings. Per serving= 167 Calories; 4g Fat (21.9% calories from fat); 18g Protein; 14g Carbohydrate; trace Dietary Fiber; 58mg Cholesterol; 201mg Sodium.  Exchanges: 2 1/2 Lean Meat; 0 Fruit; 0 Fat; 1 Other Carbohydrates.

Marmalade Pork Chops
4 lean pork chops                                          
1/2 c. orange marmalade
1/2 c. soy sauce

Preheat oven to 350*.  Place pork chops in 9x13 pan.  In a small bowl, stir together the marmalade and soy sauce.  Pour over the chops.  Cover with foil and bake for 1 hour. 

Yield: 4 servings. Per serving=  149 Calories; 7g Fat (41.2% calories from fat); 15g Protein; 7g Carbohydrate; trace Dietary Fiber; 31mg Cholesterol; 352mg Sodium.  Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.

Grilled Chili Lime Corn
1 tsp. Chili powder            1 tsp. Salt
1 tsp. Lime zest                 6 piece corn on the cob
2 limes, juiced

Preheat grill.  Stir together chili powder, lime zest and juice, and salt; brush over husked corn.  Grill corn over medium heat until tender and lightly charred, about 10 minutes.

Yield: 6 servings. Per serving= 86 Calories; 1g Fat (10.4% calories from fat); 3g Protein; 20g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 373mg Sodium.  Exchanges: 1 Grain(Starch); 0 Fruit; 0 Fat.

Honey Grilled Sweet Potatoes
¾ lb sweet potato                            2 TB light margarine
3 TB honey

Preheat grill.  Clean sweet potatoes, cutting off any bad spots.  Cut into ½ “ slices.  Place on grill and cook for 8-10 minutes on one side.  Soften butter and mix with honey.  Spread mixture on slices and turn.  Continue grilling 6-8 minutes.  Turn and spread on more honey butter.  Continue grilling until honey butter gets all bubbly.
Yield: 4 servings= 138 cals, 3g fat, 2g fiber, 28g carb, 1g protein, 49mg sodium

Barbecued Pineapple
20 oz. Pineapple rings, drained                   
1 TB cinnamon
¼ c. rum                                                          
½ tsp. Ginger
¼ c. brown sugar                                           
½ tsp. Nutmeg
½ tsp. Cloves

Place all ingredients in resealable bag and marinate in refrigerator 1 hour or over night.  Grill pineapple rings 5 minutes on each side.  Serve with left over marinade.

Yield: 4 servings. Per serving= 128 Calories; 1g Fat (4.7% calories from fat); trace Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Fruit; 0 Fat; 1 Other Carbohydrates.

Bacon Wrapped Shrimp
1 lb. (15 count) jumbo shrimp, cooked                     
8 slices bacon, cut in half
1/3 c. Barbeque sauce

Partially cook bacon in skillet until fat starts to turn translucent.  Remove from pan and cool enough to touch.  Wrap one slice of bacon around each shrimp.  Place 4 shrimp on each kabob skewer.  Grill.  When bacon is crisp lightly brush each shrimp with barbecue sauce.

Grilled SW Pork Tenderloin
2 T lime juice
1 TB chili powder
1 TB Worcestershire sauce
2 tsp. Cumin
1 lb pork tenderloin

Combine juice, chili powder, Worcestershire sauce and cumin in ziplock bag.  Shake bag and rub spices into meat.  Marinate overnight.  Grill until browned on all sides.
Yield: 4 servings= 151 cals, 4g fat, 1g fiber

Caramel Apple Pork Chops
4 pork chops                     
2 TB brown Sugar Twin
¼ tsp. gr cinnamon          
¼ tsp gr nutmeg
1 TB reduced fat margarine          
2 c. Granny Smith apples, cored and diced
2 TB pecans (optional)                                  
Lawry’s mesquite w/ lime marinade

Marinate pork chops with Lawry’s for 1 hour.  Grill until done.  In small bowl combine brown sugar, cinnamon, nutmeg and apples.  In small skillet melt margarine then add apple mixture.  Cover and cook until apples are just tender.  Top chops with apple mixture.  Sprinkle with pecans.

Yield: 4 servings. Per serving= 188 Calories; 8g Fat (37.3% calories from fat); 15g Protein; 14g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 1059mg Sodium.  Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Tropical Chicken
3 TB fresh lime juice                                       3 TB soy sauce
1 TB ginger root, minced                                3 TB apricot preserves
1 lb boneless, skinless chicken breasts

Preheat grill.  In a large bowl, whisk together lime juice, ginger, preserves and soy sauce.  Add chicken and refrigerate at least 1 hour and up to 24 hours, turning chicken occasionally.  Grill chicken 4 to 5 minutes per side.

Bloody Mary Marinade
¾ c. V-8 juice                                    1 tsp. Lemon juice
¼ c. vodka                                        ½ tsp. Soy sauce
1 tsp. Prepared horseradish   1 dash hot pepper sauce

Combine all ingredients in a bowl.  Makes about 1 cup.