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The experts at Brigham and Women’s Faulkner Hospital’s Nutrition Clinic have put together a variety of healthy recipes just in time to celebrate National Grilling Month in July. Whether your guests prefer steak, salmon or meatless options, we’ve got you covered! Simply pair any of these dishes with a side of grilled vegetables to infuse your meal with extra flavor and nutrients.
Tempeh is a vegan protein source made from fermented whole soybeans. While plain tempeh does not have a prominent flavor, marinating it just like you would any meat will enhance the taste. Try grilling it with vegetables for a meatless yet protein-rich meal option.
Servings: 4
Prep Time: 30 minutes
Cook Time: 5 minutes
Ingredients:
Instructions:
Nutrition per serving: 285 calories, 11 g fat, 21 g protein, 540 mg sodium
When choosing steak, it is better to choose a leaner option with less saturated fat such as sirloin tip side steak, top round stead, eye of round steak, top sirloin or bottom round steak. Make kabobs by layering meat with chunks of vegetables! The recipe below offers a marinated steak kabob filled with colorful vegetables to make your plate look and taste extra delicious.
Servings: 8 kabobs
Prep Time: 5 minutes
Cook Time: 7 minutes
Ingredients:
Instructions:
Nutrition per kabob: 295 calories, 17 g fat, 24 g protein, 714 mg sodium*
*To reduce the sodium, use reduced-sodium soy sauce and omit the added salt.
Salmon is a great source of healthful fats (omega-3s). The recipe below cooks salmon in tin foil, which will enhance its tenderness, protect it from potentially harmful smoke and minimize grill clean-up. Change up the recipe’s taste by adding your favorite herbs and spices.
Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
Instructions:
Nutrition per serving: 262 calories, 9 g fat, 42 g protein, 400 mg sodium
You can grill just about any vegetable you’d like—so have fun with it! Mix up the types of vegetables, the seasonings and the meals you pair them with to change up the taste. While there are many ways to flavor them, keep in mind that the healthiest options would be to use small amounts of vegetable oil and minimal salt. The asparagus in the recipe below can be swapped out with other vegetables.
Servings: 4
Prep Time: 15 minutes
Cook Time: 7 minutes
Ingredients:
Instructions:
Nutrition per serving: 92 calories, 8 g fat, 2 g protein, 288 mg sodium
Want to learn more? For tips about healthier grilling, click here. Or, contact Brigham and Women’s Faulkner Hospital’s Nutrition Clinic at 617-983-4455 to set up an appointment with a registered dietitian nutritionist.
Recipes contributed by Brigham and Women’s Faulkner Hospital dietetic intern Lexi Striler.
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