BBQRecipe Book
70 Of The Best EverHealthy Barbecue Recipes...Revealed!
SamanthaMichaels
Table of Contents
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PublishersNotes
Disclaimer
This publication is intended to provide helpful and informativematerial. It is not intended to diagnose, treat, cure, or prevent any healthproblem or condition, nor is intended to replace the advice of a physician. Noaction should be taken solely on the contents of this book. Always consult yourphysician or qualified health-care professional on any matters regarding yourhealth and before adopting any suggestions in this book or drawing inferencesfrom it.
The author and publisher specifically disclaim all responsibilityfor any liability, loss or risk, personal or otherwise, which is incurred as aconsequence, directly or indirectly, from the use or application of anycontents of this book.
Any and all product names referenced within this book are thetrademarks of their respective owners. None of these owners have sponsored,authorized, endorsed, or approved this book.
Always read all information provided by the manufacturers productlabels before using their products. The author and publisher are notresponsible for claims made by manufacturers.
2013
Manufactured in the United States of America
Introduction
Justbecause you are trying to lose weight doesnt mean you actually need to forsakeyour favorite foods. Plus it also doesnt mean that when summer is here youonly need to eat salads or steamed fish.
Did youknow when trying to lose weight eating meals cooked on a barbecue can help youto achieve your goals?
Mostpeople of course when the words barbecue are said will immediately think ofwarm summer evenings enjoying great food and drink with their friends andfamily. However by choosing to barbecue their food they are actually making asubconscious decision to eat more healthily.
Throughbarbecuing you will find yourself actually eating less fat. This is becausewhen you choose to cook meat or fish on a barbecue you only need to provide alight coating of oil to the food to prevent it from sticking to the grill.Whereas when frying the same food you will use considerably more oil.
Anotherreason why barbecuing food is much better for you when losing weight is that ithas a much lower calorie count. So of course the fewer calories being consumedmeans that you wont have to burn off so many when exercising. Yet you willstill find that you can still eat the same amount of food.
As wellas helping to reduce the amount of calories and fat you consume by grillingfood on a barbecue you are actually reducing the chances of you developing suchdiseases as diabetes, high blood pressure, heart disease or a stroke.
Anotherbenefit of actually grilling food on a barbecue is that it helps the foodretain many of the nutrients, vitamins and minerals that our bodies need tofunction properly. So of course in turn this helps it to also eliminate suchthings as free radicals from it that can cause us to retain fat rather thanlose it.
Certainlywhen it comes to cooking vegetables you will find putting them on the barbecuemore beneficial to you than boiling or steaming them. This is because grillingdoes actually help them to retain as many vital nutrients that would normallybe drained out of them.
Finallyof course those who choose to grill food on a barbecue find that the food doesactually taste better. This is because more of the foods natural flavor isretained.
Ofcourse when it comes to cooking on a barbecue there are some recipes that maylook and taste great, but may not help you in achieving your weight loss goalsor help you to lead a much healthier lifestyle. However in this book withprovide details of 70 healthy barbecue recipes you may want to consider trying.
Chapter 1 Healthy Meat Recipes forthe Barbecue
Recipe1 Unbelievable Chicken
Thisparticular recipe doesnt require long to prepare and still produces veryhealthy but delicious tasting food. Each serving of this recipe provides aperson with 337 calories and only 16.4g of fat.
Ingredients
6Skinless Boneless Chicken Breasts
6Tablespoons Olive Oil
60mlCider Vinegar
3Tablespoons Coarse Ground Mustard
3 GarlicCloves Minced
Juice Of1 Lime
Juice of Lemon
110gramsBrown Sugar
1 Teaspoons Salt
FreshlyGround Black Pepper To Taste
Instructions
1. In alarge bowl combine together the cider vinegar, mustard, garlic, lime and lemonjuice, brown sugar, salt and pepper. Then whisk into this the olive oil and addchicken turning it over several times to ensure all sides of the breasts iscovered in the marinade. Now cover the bowl over and place in the refrigeratorfor at least 8 hours. However it is best if you choose to leave it to marinatein the sauce overnight.
2. Justbefore you take the chicken out of the refrigerator you should heat up thebarbecue. You will need to cook the chicken breasts on a medium to high heat soplace the grill which has been lightly oiled about 4 to 6 inches above the heatsource.
3. Oncethe barbecue has heated up you can now place the chickens on to the lightlyoiled grill and cook for 6 to 8 minutes on each side, or when you insert askewer into the thickest part of the chicken breast the juices that run out areclear. Any marinade that is left over should be discarded.
As soonas the chicken breasts are cooked serve with a fresh green salad.
Recipe 2 Pineapple ChickenTenders
This isa recipe that not only many children but adults will enjoy. The total number ofcalories that each serving offers you is just 160 and comes with only 2.2g offat.
Ingredients
900gramsChicken Breasts (Cut Into Tenderloins Or Strips)
240mlPineapple Juice
110gramsBrown Sugar
80mlLight Soy Sauce
Instructions
1. In asmall saucepan, which has been placed on a medium, put the pineapple juice,brown sugar and light soy sauce. Heat these ingredients through until they justbegin to boil and then remove from the heat.
2. In amedium sized bowl place the chicken and then cover with the sauce you have justmade. Cover the bowl and then place in the refrigerator to allow the chicken tomarinate in the sauce for at least 30 minutes. The longer you leave the meat tomarinate in the sauce then the more of the flavor will be absorbed by it.
3. Justbefore you take the chicken out of the refrigerator get the barbecue going andplace the grill around 6 inches above the heat source. You will want to cookthe chicken on a medium heat.
4. Whilstthe barbecue is heating up thread the chicken on to some skewers. If you areusing wooden ones make sure that you have soaked them in water for at least 30minutes before using to prevent them from burning when placed on the barbecue.
5. Afterthreading the chicken on to the skewers now lightly oil the grill just beforeplacing them on to the barbecue. You should be cooking each piece of chicken oneach side for at least 5 minutes.
If youare not sure if the chicken is ready pierce the thickest part of the meat withanother skewer and if the juices inside run clear the chicken is cooked andready to serve. Be careful and watch the chicken a lot as it cooks veryquickly.
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