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Summer's in full swing, and there's nothing we love more than a BBQ in the sun! When it comes to cooking on your outside grill, you don't have to resort to the same old burgers and sausages: to help you mix things up, we've chosen five recipes from Good Food that can all be made on the BBQ – and none of them contain the usual culprits!
You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.
Barbecued chicken fajita skewers
Serves 4 – 366 kcals per serving
Kcals |
366 |
Fat |
17.4g |
Sat fat |
3.9g |
Carbs |
17g |
Sugar |
9.2g |
Fibre |
5.7g |
Protein |
34.4g |
Salt |
0.31g |
Ingredients
For the fajitas
- 2 limes, plus wedges to serve
- 1 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp olive oil
- 2 garlic cloves, crushed or finely grated
- 4 chicken breasts
- 3 mixed coloured peppers
- 1 red onion
For the guacamole
- 2 ripe avocados
- 1 lime
- 6 cherry tomatoes, halved
- Warmed tortillas, chopped coriander, soured cream or yoghurt, plus chilli sauce, to serve
Method
- In a large bowl, juice both the limes. Add the oregano, spices, olive oil and garlic, and mix together. Dice the chicken, then stir it through the marinade, and set aside.
- Deseed the peppers and halve the onions, then cut them into chunks.
- Carefully thread alternate pieces of chicken, peppers and onion onto your skewers. When you've used up all the ingredients, set aside. Can be made several hours ahead and chilled until ready to cook.
- Stone and peel the avocados, then tip into a bowl with the other ingredients. Use a potato masher to mash everything together and tip into a serving dish.
- Heat a barbecue or griddle pan. Cook the skewers for 10-12 mins, turning, until they are cooked all the way through. Serve the skewers on heated tortillas with the guacamole, soured cream, chopped coriander, lime wedges on the side and chilli sauce for those who like a touch of spice.
Source: Good Food
Vegan BBQ teriyaki tofu
Serves 4 – 201 kcals per serving ![Vegan BBQ teriyaki tofu](//d2lhwe7okuon6r.cloudfront.net/media/blog/recipes/meals-vegan.png)
Kcals |
201 |
Fat |
9g |
Sat fat |
1.2g |
Carbs |
18.4g |
Sugar |
15.1g |
Fibre |
3.2g |
Protein |
10.8g |
Salt |
1.73g |
Ingredients
- 4 tbsp low-salt soy sauce
- 2 tbsp soft brown sugar
- Pinch ground ginger
- 2 tbsp mirin
- 3 tsp sesame oil
- 350g block very firm tofu (see tip below) cut into thick slices
- ½ tbsp rapeseed oil
- 2 courgettes, sliced horizontally into strips
- 200g tenderstem broccoli
- Black and white sesame seeds, to serve
Method
- Mix the soy sauce, soft brown sugar, ginger and mirin with 1 tsp sesame oil and brush it all over the slices of tofu. Put them in a large, shallow dish and pour over any leftover marinade. Chill for at least 1 hr.
- Heat the barbecue until the coals are glowing white, or heat a griddle pan. Mix the remaining sesame oil with the rapeseed oil and brush the courgette slices and broccoli. Barbecue (or griddle) them over the coals for 7-10 mins or until they are tender and then set aside and keep warm.
- Barbecue the tofu slices on both sides over the coals for 5 mins (or use the griddle) until they turn brown and go crisp at the edges. Serve the tofu on a bed of the veg with the remaining marinade and scatter over the sesame seeds.
Source: Good Food
Fish tacos with green jalapeño salsa & chilli cream
Serves 4 – 299 kcals per serving
Kcals |
299 |
Fat |
14.3g |
Sat fat |
4.7g |
Carbs |
18.5g |
Sugar |
17.3g |
Fibre |
1.7g |
Protein |
24.8g |
Salt |
1.42g |
Ingredients
- 500g swordfish steaks or other firm white fish, cut into 3cm cubes
- Zest of 2 limes and juice of 1, plus lime wedges to serve (save the other one for the salsa)
- 1 tbsp honey
- 1 tbsp olive oil
- 1 tsp garlic salt
- 1 tsp mild chilli powder
- 1 tsp ground cumin
- 1 tsp sugar
- Warmed soft corn tortillas, to serve
- Shredded white cabbage, to serve
- Sliced radishes, to serve
- Chipolte, Tabasco or other hot sauce, to serve
For the salsa
- 1 small red onion, finely chopped
- Juice 1 lime
- 2 small mangoes, diced
- 1 green jalapeño chilli, finely chopped
- ¼ tsp ground cumin
- Small handful coriander, chopped
For the chilli cream
- 100g soured cream
- 1 tbsp chipolte, Tabasco, or other hot pepper sauce
Method
- In a shallow dish, mix the fish with the lime zest and juice, honey and olive oil. Cover and leave to marinate for 30 mins in the fridge. In a small bowl, mix together the spices and sugar with a little salt. Remove the fish, and skewer it onto wooden or metal skewers. If using wooden skewers, soak them in water for 10 mins first. Dust with the spices and seasoning. Chill until ready to cook.
- Next, make the salsa. Put the red onion in a bowl, cover with the lime juice and let sit for 5 mins. Add the remaining salsa ingredients and season. In another bowl, mix together the ingredients for the chilli cream and season.
- Heat the barbecue or griddle. Cook the fish for 2-3 mins each side on direct heat until grill marks appear and it feels firm. Serve the fish with warm corn tortillas, cabbage, radishes, the chilli cream, mango salsa, extra chipotle sauce, Tabasco or other hot sauce and lime wedges for squeezing over.
Source: Good Food
BBQ rainbow beef salad
Serves 6 – 281 kcals per serving
Kcals |
281 |
Fat |
17.5g |
Sat fat |
4.3g |
Carbs |
9.4g |
Sugar |
6.3g |
Fibre |
5.5g |
Protein |
23.5g |
Salt |
0.5g |
Ingredients
- 1 tsp olive oil
- Bunch of spring onions, sliced, green and white parts separated
- 1 red pepper, cut into small cubes
- 50g chorizo, cut into small cubes
- 1 garlic clove, crushed
- 75g orzo
- ½ tsp smoked paprika
- 200g can sweetcorn, drained
- 1 large tomato, chopped
- 350ml low-salt chicken or vegetable stock
- ½ small bunch of parsley, chopped
- ½ lemon, zested and juiced
Method
- Remove the steak from the fridge 1 hr before you’re ready to cook to bring it up to room temperature. Just before cooking, make the salad dressing by whisking together the ginger, garlic, lime juice, oil, soy and chopped chillies in a bowl.
- Put the steaks on the barbecue and cook on one side for 3 mins, then turn and cook for 3 mins on the other side for medium rare. Alternatively, fry your steaks in a frying pan or griddle pan for 3 mins each side. After cooking, cover and rest the meat for 5 mins.
- Arrange the lettuce leaves, radishes, carrot, cucumber, spring onion and avocado on a sharing plate. Slice the steak against the grain into thin slices and lay on top of the salad. Drizzle over any resting juices and the dressing. Garnish with the sesame seeds and the sliced red chilli.
Source: Good Food
Mint chutney, barbecued lamb & potato salad
Serves 6 – 579 kcals per serving
Kcals |
579 |
Fat |
31.5g |
Sat fat |
15g |
Carbs |
25.4g |
Sugar |
5.5g |
Fibre |
4g |
Protein |
50.3g |
Salt |
0.35g |
Ingredients
- 1 small leg of lamb, about 1.5kg, butterflied (ask your butcher to do this for you)
For the chutney
- 1 large pack mint (about 100g), leaves picked
- 1 small pack coriander
- 3 garlic cloves
- 1 finger-sized piece of ginger
- 2 green chillies, deseeded if you like
- 2 tsp cumin seeds, toasted
- 1 lemon, juiced
For the potatoes
- 800g new potatoes, halved
- 100g peas, frozen or fresh and podded
- 2 spring onions, sliced
- 200g Greek yoghurt
Method
- First, make the chutney. Put all the ingredients with a good pinch of salt and a small splash of water in a minichopper or food processor and blitz to a chunky paste. Will keep in the fridge for two days.
- Use one-third of the chutney to marinate the lamb for at least a couple of hours, or up to 24 hrs before. To make the potato salad, boil the potatoes until just cooked, around 12-15 mins. When they’ve got about a minute left, add the peas. Drain and leave to cool. Toss the spring onions through the potatoes and peas, then dress with one-third of the chutney and the yoghurt. Can be made a day ahead and chilled in the fridge. Take out 1 hr before serving.
- To cook the lamb, heat the barbecue until the coals are ashen. Grill the lamb, flesh-side down, for about 25 mins, then flip it over and cook on the fat side for about 15 mins until charred and sizzling. When the lamb is cooked to your liking, leave it to rest on a warm platter to catch the juices. To serve, carve the lamb into thick slices, again catching the juices. In a bowl, mix the cooking juices with the remaining chutney, and serve alongside the lamb.
Source: Good Food
Article provided by Good Food