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Healthy Grilling Recipes

Barbecue Vegetable Brochettes
Makes about 8 brochettes

These colorful brochettes can be roasted in the oven, or tossed on the grill for delicious picnic fare. Serve them on a bed of brown rice, pasta, or bulgur.vegetable brochettes

1 pound very firm tofu (optional)
1 bottle of your favorite barbecue sauce
1 small red onion
1 green bell pepper, seeded
1 red bell pepper, seeded
1/2 pound crimini or button mushrooms
1 basket cherry tomatoes (optional)
1 medium zucchini (optional)

Cut the tofu into 1-inch cubes and marinate it in some of the barbecue sauce for 30 minutes or more. Cut the onion into 1-inch chunks, then separate the layers. Cut the bell peppers into generous bite-sized pieces. Remove the stems from the mushrooms and the tomatoes. Cut the zucchini into 1/2-inch thick rounds. Thread the vegetables and marinated tofu onto skewers.

Brush the brochettes with barbecue sauce and place over medium-hot coals for 10 to 15 minutes, turning occasionally and basting with additional barbecue sauce.

Nutrition information per serving: 100 calories; 7 g protein; 13 g carbohydrate; 1.5 g fat; 238 mg sodium; 0 mg cholesterol  (more recipes on next page)

Grilled Polenta with Portabello Mushrooms
Serves 4

grilled polenta with mushroomsPreparation time: 25 minutes
Chilling time: 2 hours
Grilling time: 15 minutes

1/2 cup polenta (coarsely ground cornmeal)
1 15-ounce can Swanson's Vegetable Broth or 2 cups vegetable stock
1/2 cup water
4 large portabello mushrooms
1 tablespoon olive oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 tablespoons red wine
2 garlic cloves, crushed
1 roasted red pepper, cut into thin strips for garnish (optional)

Combine the polenta, vegetable broth, and the 1/2 cup of water in a saucepan. Bring to a simmer and cook, stirring frequently, until very thick, 15 to 20 minutes. Pour into a 9- x 9-inch baking dish and chill completely (at least 2 hours). To grill, cut into wedges, brush or spray lightly with olive oil, and cook over medium-hot coals until nicely browned.
Clean the mushrooms and remove the stems.
Prepare the marinade by stirring the remaining ingredients together in a large bowl.

Place the mushrooms upside down in the marinade and let stand 10 to 15 minutes. Turn right side up and grill over medium-hot coals about 5 minutes. Turn and pour some of the marinade into each of the cavities. Grill until mushrooms can be pierced with a skewer, about 5 minutes longer.

Serve with grilled polenta. Garnish with roasted red pepper strips, if desired.

The polenta may be prepared up to two days in advance. Simply cover and refrigerate until ready to grill.
The polenta and mushrooms may be broiled in the oven instead of grilled.
Many other vegetables are delicious grilled as well. Grilled zucchini, eggplant, sweet potatoes, peppers, or asparagus would make great accompaniments.

Nutrition information per serving: 141 calories; 4 g protein; 20 g carbohydrates; 3 g fat; 308 mg sodium;
0 mg cholesterol

Beet This Burger
Serves 6

This burger comes from Olinda Cho-Forsythe, a native of Guatemala and a full-blooded Mayan. She developed her burger recipe in the kitchens of the Gran Fraternidad Universal, an organization dedicated to world peace and to promoting a vegetarian diet through its centers and restaurants throughout Latin America. The unusual addition of 1 tablespoon of grated beets is just enough to give this burger a pleasant color.

Ingredients:
1 tablespoon finely grated raw beet
1/2 cup cooked oats
1 cup uncooked oats
1/2 cup coarsely ground walnuts
1/4 cup coarsely ground almonds
2 tablespoons sesame seeds
1 tablespoon nutritional yeast flakes (optional)
1/4 cup minced green pepper
1/4 cup minced onion
1 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon ground sage
1/4 teaspoon mustard powder
2 tablespoons soy sauce
1 tablespoon instant dry vegetable broth
tomato slices, for garnish

Mix all ingredients together well. Form into 6 patties and grill until cooked through. Serve on whole wheat rolls with tomato slices and your favorite condiments.

From The Vegetarian No-Cholesterol Barbecue Cookbook by Kate Schumann and Virginina Messina, M.P.H., R.D.



 

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