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Healthy grilling recipes

Weight Watchers shares 3 diet-friendly dishes

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Recipe 1: Soy-Wasabi Shrimp and Scallop Skewers

Ingredients:
5 medium uncooked scallion(s)
6 Tbsp low sodium soy sauce
3 tsp wasabi powder
1 Tbsp honey
1 1/2 tsp ginger root, fresh, grated
16 large uncooked shrimp, fresh, peeled and deveined
1 pound(s) uncooked scallop(s), sea-variety (about 16 scallops)
1 large sweet red pepper(s), cut into 16 chunks
8 medium cremini mushroom(s), caps, halved
4 spray(s) cooking spray

Instructions:
1. Preheat outdoor grill (or grill pan). Cut white and light green parts of scallions into sixteen 1-inch lengths; thinly slice darker green parts.

2. In a small bowl, stir together soy sauce, wasabi, honey and ginger until blended.

3. Pour 1/4 cup of soy mixture into a large bowl; set remaining soy mixture aside. Add shrimp, scallops, pepper, mushrooms and 1-inch length scallions to bowl; toss to coat.

4. Alternately thread 2 pieces each of shrimp, scallops, peppers, mushrooms and scallions onto each of 8 ten-inch metal or wooden skewers.* Lightly coat skewers with cooking spray.

5. Grill skewers, turning as needed, just until shrimp and scallops are cooked through, about 4 to 5 minutes. Remove to serving plates or platter and drizzle with reserved soy mixture. Sprinkle with reserved sliced scallions and serve. Yields 2 skewers per serving.
Notes:
o Wasabi (or Japanese horseradish) has quite a kick so you may want to add more or less according to your taste. Serve skewers with jasmine rice.

o *If you're using wooden skewers, soak them in water for 20 minutes before use to prevent charring.
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Recipe 2: Grilled Cuban Chicken with Black Bean and Mango Salsa

Ingredients:
1/2 cup(s) unsweetened orange juice
1/4 cup(s) cilantro, fresh, chopped
3 Tbsp fresh lime juice
2 tsp olive oil
2 tsp minced garlic
1 tsp ground cumin
3/4 tsp table salt, or to taste
1/2 tsp black pepper, freshly ground
1 1/4 pound(s) uncooked boneless skinless chicken breast(s), four 5-oz pieces
1 cup(s) canned black beans, rinsed and drained
1 cup(s) mango(es), fresh, cubed
2 Tbsp (chopped) uncooked red onion(s), chopped
2 spray(s) cooking spray

Instructions:
1. In a small bowl, combine orange juice, cilantro, lime juice, oil, garlic, cumin, salt and pepper; remove 1/2 cup and place in a large zip-close plastic bag. Add chicken to bag and turn to coat; seal bag and refrigerate up to 12 hours.

2. Meanwhile, to make salsa, add beans, mango and onion to bowl with orange juice mixture; toss, cover and refrigerate up to 12 hours.

3. When ready to cook, coat grill or grill pan with cooking spray; preheat over medium-high heat. Remove chicken from marinade; discard marinade.

4. Grill chicken, turning as needed, until cooked through, about 15 to 20 minutes. Transfer chicken to serving plates and spoon salsa over chicken; pour any liquid left in bottom of bowl over top. Yields 1 piece of chicken and about 1/2 cup of salsa per serving.

Notes:
o Marinate the chicken and bean mixture the night before you want to serve it. Then when it's time for dinner, just grill the chicken and your dinner's ready fast.

o Feel free to use papaya or pineapple instead of the mango (could affect PointsPlus values).
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Recipe 3: Grilled Peaches with Almonds and Honey:

Ingredients
2 spray(s) cooking spray
4 large peach(es), firm but ripe, cut in half, pits removed
2 Tbsp sliced almonds, natural, chopped
2 tsp honey, mild (such as clover honey)

Instructions:
1. Coat a grill or a grill pan with cooking spray. Preheat to medium heat.

2. Place peach halves, cut sides up, on a flat surface; lightly spray tops of peaches with cooking spray.

3. Place peach halves on grill, skin sides down, and cook until skin starts to split, about 2 minutes. Using tongs, carefully flip peaches and cook, until grill marks appear, about 2 minutes more.

4. Remove peaches from grill and place on a serving plate; top each peach with 3/4 teaspoon of almonds and drizzle each with 1/4 teaspoon of honey. Yields 2 peach halves per serving.