Category: Grillin’

Cycle 2

Miss Chicky
  • Unlimited lean protein(limit 2 eggs)
  • Unlimited nonstarchy vegetables
  • 2 healthy carbs(legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes)
  • 2 low-sugar fruits
  • 2 probiotics (low-fat yogurt)
  • 1 serving of friendly fats
  • Green tea
  • 64 ounces of water

Filet Mignon with Blueberry-Bourbon Barbecue Sauce

Miss Chicky

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

Blueberry-Bourbon Barbecue Sauce

  • 1 1/2 teaspoons canola oil
  • 1/2 small red onion, chopped
  • 2 cloves garlic, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 1/4 cup bourbon
  • 1 cup fresh or frozen (not thawed) blueberries
  • 1/4 cup ketchup
  • 3 tablespoons cider vinegar
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons molasses
  • Pinch of ground allspice

Filet Mignon

  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon extra-virgin olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon coarsely ground pepper
  • 1 pound filet mignon, 1 1/2 to 2 inches thick, trimmed and cut into 4 portions

Preparation

  1. To prepare sauce: Heat oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes.
  2. Preheat grill to high.
  3. Combine thyme, oil, salt and pepper in a small bowl. Rub the mixture on all sides of steaks. Grill the steaks 3 to 5 minutes per side for medium-rare. Let the steaks rest for 5 minutes before serving with the sauce.

Nutrition

Per serving : 309 Calories; 12 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 16 g Carbohydrates; 25 g Protein; 1 g Fiber; 430 mg Sodium; 462 mg Potassium

Exchanges: 3 1/2 lean meat

Barbecued Raspberry-Hoisin Chicken

Miss Chicky


From EatingWell:  July/August 2007

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken.

Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

4 servings | Active Time: 45 minutes | Total Time: 2 3/4 hours

Ingredients

  • 1 cup fresh or frozen raspberries
  • 3/4 cup hoisin sauce, (see Ingredient Note)
  • 5 tablespoons rice vinegar, divided
  • 1 clove garlic
  • 1 strip (2-by-1/2-inch) orange zest
  • 1 tablespoon chopped fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper
  • 1 1/2 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
  • 2 1/2 cups water
  • 1 cup long- or medium-grain brown rice
  • 1/3 cup thinly sliced scallion greens, divided

Preparation

  1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
  2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
  3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
  4. Preheat grill to medium-high or preheat the broiler to high.
  5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
  6. Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
  7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Nutrition

Per serving : 398 Calories; 11 g Fat; 3 g Sat; 4 g Mono; 86 mg Cholesterol; 44 g Carbohydrates; 28 g Protein; 4 g Fiber; 313 mg Sodium; 376 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 starch, 1 other carbohydrate, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Marinate for up to 24 hours before grilling. | Equipment: 4 skewers
  • Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.

Mushroom Burger w/Avocado

Miss Chicky

If you like veggie burgers or mushroom burgers, try this vegetarian burger recipe with portobella mushrooms and topped with an avocado sauce. Portabella mushrooms make for a healthy veggie burger recipe for a vegetarian barbecue or cookout.

Ingredients:
•4 medium portabella mushrooms, stems removed
•1 medium onion, cut into 1/2 inch slices
•3 tbsp olive oil
•3/4 tsp salt, divided
•1/2 teaspoon ground black pepper, divided
•1 avocado, sliced
•2 tbsp low-fat yogurt
•1/2 tsp minced garlic
•4 hamburger buns, lightly toasted
•4 roasted red peppers, from a jar

Preparation:
Brush mushrooms and onion slices with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.

In same skillet, cook onion slices until golden, about 8 minutes, turning occasionally.

Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, garlic and remaining 1/4 teaspoon each salt and pepper; mash until smooth.

Spoon onions and roasted peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of each bun; top each with stuffed mushrooms.

Top with remaining sliced avocado. Cover with tops of buns.

Makes 4 vegetarian portabella mushroom burgers.

Nutritional information:
Each portabella burger provides:
338 calories, 10 grams protein, 19 grams fat, 36 grams carbohydrate