Serves 4 to 6
Ingredients
Chipotle Steak Marinade (Make this one day ahead)
Makes 11/2 cups
14-ounce can of diced fire-roasted tomatoes in juice
3 garlic cloves, peeled and minced
2 canned chipotle chile en adobo, diced
½ teaspoon dried Mexican oregano
2 tablespoons cider vinegar
½ teaspoon salt
1 flank steak (1 to 1 1/2 pounds)
Taco Herb Topping
Ingredients
½ cup packed fresh cilantro leaves, finely chopped
3 medium garlic cloves, minced
3 medium scallions, finely chopped
1 medium jalapeño chile, seeded and finely chopped
½ teaspoon ground cumin
1 teaspoon honey or agave
1 tablespoon of vegetable oil
1 tablespoon fresh lime juice
Tacos
Ingredients
Marinated flank steak in the sauce
1 tablespoon oil
Taco Herb Topping, recipe above
8 (6-inch) corn tortillas, soft or crispy, warmed
Avocado slices
Grated cheddar cheese
Directions
For the Marinade
Combine all the ingredients for the marinade in a small (2-quart) saucepan and bring to a simmer over medium heat. Simmer 15 minutes. Cool and refrigerate until cold.
With a sharp knife or kitchen shears, cut the steak into 1 inch by 2-inch pieces.
Pour the sauce into a plastic ziplock bag and add the steak pieces. Seal the bag and refrigerate for several hours before cooking.
For the topping
Combine all the ingredients together in a medium serving bowl and set aside.
For the steak
Heat oil in 12-inch heavy-bottomed nonstick skillet over medium-high heat. Place steak and marinade in the skillet and cook the meat for about 2 minutes. Turn the steak pieces and cook the second side for 2 minutes.
For the tacos
I like to place the tortillas in a holder. They are easy to warm in the oven and then fill. Spoon a small amount of sliced steak into the center of each warm tortilla and add a teaspoon of the prepared herb topping. Add additional topping ingredients as desired.
Beef Marinade
1 tablespoon minced fresh ginger
2 teaspoons soy sauce
2 teaspoons Shao Hsing rice wine
11 ∕2 teaspoons cornstarch
1∕2 teaspoon salt
1 teaspoon sesame oil
1 pound boneless steak, all fat removed and cut diagonally across the grain into thin slices
Stir-fry Sauce
1 tablespoon Shao Hsing rice wine
2 tablespoons oyster sauce
2 teaspoons soy sauce
1 tablespoon hoisin sauce
1 teaspoon Sriracha (hot chili sauce)
2 teaspoons honey
1 tablespoon minced garlic
1 teaspoon sesame oil
1/2 cup lower-sodium beef broth
1 tablespoon cornstarch
Stir-fry
8 dried Shiitake Mushrooms
4 cups chopped broccoli florets (3 stalks)
Water
3 sliced green onions
1/2 cup walnut pieces, toasted and coarsely chopped
2 tablespoons peanut oil
Directions
In a medium bowl combine the beef, ginger, 2 teaspoons soy sauce, 2 teaspoons rice wine, cornstarch, salt, and sesame oil. Refrigerate for 2-3 hours.
Pour boiling water to cover over the shiitake mushrooms and let them sit for 30 minutes. Drain and slice into thin strips. Set aside.
Bring a pot of water to a boil and add the broccoli. Blanch for 2 minutes. Drain and set aside.
In a small bowl combine the stir-fry sauce ingredients.
Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat. Swirl in 1 tablespoon of the peanut oil and carefully add the beef, and spread it evenly in one layer in the pan. Cook undisturbed 1 minute, letting the beef begin to sear. Then stir-fry 1 minute, or until the beef is lightly browned but not cooked through. Transfer the beef to a plate.
Swirl the remaining 1 tablespoon peanut oil into the wok, add the green onions and broccoli and stir-fry 15 seconds or until just combined.
Return the beef with any juices that have accumulated to the pan. Add the mushrooms and swirl in the stir-fry sauce mixture into the pan. Cook until the beef is just cooked through and the sauce has thickened. Stir in walnuts.
Transfer to a serving bowl. Serve with rice or cauliflower rice, if desired.
Tri-tip steak is cut from a tri-tip roast, which is a small, triangular cut from the sirloin. It is also known as a triangle steak, bottom sirloin steak, or Santa Maria steak. Each steak is boneless, about 3/4 to 1 inch thick, and should be nicely marbled. Tri-tip is a good cut of meat because of its rich beef flavor, tender texture, as well as a cheaper price tag than similar steak cuts. It’s also a lean cut of meat, making it a healthier red meat option. The tri-tip was popularized in California and while it is now more widely marketed, you may need to request it from your butcher. Because tri-tip steaks are leaner than most cuts, consider marinating them.
So How did America discover this cut of beef? According to Steven Raichlen’s BBQ Bible, the story goes like this:
The year was 1952. The scene? An old Safeway store, long since razed, in this agricultural town of Santa Maria on California’s Central Coast. A one-armed butcher (really!) named Bob Schutz had the idea to spit-roast a crescent-shaped cut from the bottom of the sirloin that was normally ground into hamburger or cubed and sold as stew meat. “Are you nuts?’ a co-worker scoffed. “It’ll be tough as hell.”
But Schutz persevered, seasoning the meat with salt, pepper, and garlic powder, then threading it onto the spit. What later slid off the rotisserie blew the Santa Marians away. Carved across the grain, it was moist, tender, and satisfying—with the rich sanguine flavor of costlier beef.
I wish I could say tri-tip was an overnight success. But this cut might be the most popular cut of beef you’ve never heard of.
Here is my recipe:
Ingredients
2 tablespoons soy sauce
1 tablespoon brown sugar
2 tablespoons olive oil
1 tablespoon water
2 cloves garlic, peeled and chopped
1 teaspoon coarsely ground black pepper
2-pound beef tri-tip steak
Directions
In a large, plastic ziplock bag, blend the soy sauce, brown sugar, olive oil, water, garlic, and pepper. Place the beef tri-tip in the marinade. Seal the bag, and marinate in the refrigerator overnight.
Heat the oven to 350 degrees F. Brush a heavy ovenproof pan with olive oil and heat.on high until pan is very hot, then add the tri-tip, fat side down. Turn heat to medium and sear the beef on all sides, about 4 minutes.
Put the pan with the beef in the oven and cook it for about 10 minutes a pound, checking with an instant-read thermometer until it reaches 125 degrees F for medium-rare. Let rest 5 minutes before slicing.
Serve the steak with your favorite sides. Mine are onion rings and a salad with blue cheese dressing.
Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. Cinco de Mayo 2018 occurs tomorrow on Saturday, May 5. A relatively minor holiday in Mexico, however, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage. Contrary to popular belief, Cinco de Mayo is not Mexico’s independence day. Mexican independence is celebrated on September 16.
Celebrate the day with this traditional Tex-Mex dinner, Steak Fajitas. The fajita is a Tex-Mex food (a blending of Texas cowboy and Mexican panchero foods). The Mexican term for grilled skirt steak is arracheras, and its American counterpart is fajitas. Today, the term fajita has completely lost its original meaning and has come to describe just about anything that is cooked and served in a rolled up soft flour tortilla. The only true fajitas, however, are made from skirt steak.
Sonny Falcon’s Fajita Concession (Austin Chronicle)
According to the Austin Chronicle, Fajitas appear to have made the leap from campfire to backyard grill in 1969. Sonny Falcon, an Austin meat market manager, operated the first commercial fajita concession stand at a rural celebration. That same year, fajitas appeared on the menu at Otilia Garza’s Round-Up Restaurant, At the Round-Up, fajitas were served on a sizzling platter with warm flour tortillas and mounds of condiments – guacamole, pico de gallo (chopped fresh onions, tomatoes, peppers, and cilantro), and grated cheese – for making tacos. The more popular the dish became, the less likely it was to be made from skirt steak. By the mid-1980s, fajitas were a fairly common dish in most Mexican restaurants and would ultimately become a popular nineties fast-food item where other cuts of meat were used, and the addition of grilled items such as chicken, shrimp, and even vegetable “fajitas” blurred the line even further.
How do you make authentic steak fajitas? This way:
First, make the Lime Marinade
Grated zest and juice of 3 limes
2 green onions, white and green parts, chopped
2 large garlic cloves, minced
3 tablespoons chopped cilantro
2 teaspoons olive oil
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Directions
In a large resealable plastic bag, combine the lime marinade ingredients; set aside.
Fajita Ingredients
Lime Marinade (see recipe)
1 to1 1/2 pound skirt steak or flank steak
2-3 assorted bell peppers, cored, seeded, and quartered
1 large sweet onion, cut into thick circles
2-3 plum tomatoes, chopped
Diced avocado
Shredded cheddar cheese
Sour cream
Flour Tortillas
Directions
Lay the skirt steak on a cutting board and remove the outer membrane (grab the membrane with one hand and slide the knife beneath it, cutting as you go). Using a sharp paring knife, make a number of slits in the meat, cutting both with and against the grain of the meat (this cuts the muscle fiber and reduces any toughness.)
Add the skirt steak to the lime marinade; re-seal the bag and marinate in the refrigerator at least 1 hour but overnight is recommended, turning the steak occasionally.
Remove steak from refrigerator and bring to room temperature before cooking.
Preheat an outdoor grill and oil the grates.
Preheat the oven to 350 degrees F. Wrap stacked flour tortillas in aluminum foil and heat in the oven 15 minutes or until hot.
Brush the bell peppers and onions with olive oil.
Drain the steaks and reserve the marinade. Place the steak on the hot grill and spoon some of the reserved marinade over the steak. Close the grill lid and cook 3 to 5 minutes for medium-rare (120 degrees F. on a meat thermometer). Remove the steaks from grill and transfer to a cutting board. Cut the steaks on the diagonal into thin strips.
While the shirt steak is cooking on the grill, add the bell peppers and onion slices and grill about 2 minutes or until soft; remove from the grill, place on the cutting board and slice into strips. Place cooked steak strips and vegetables onto a platter.
For each fajita, fill a warm flour tortilla with cooked steak strips, peppers and onion slices. Add tomatoes, cheddar cheese, sour cream and avocado as desired and roll up like a burrito.
Makes 4 to 6 servings.
Today’s dinner is one of our favorites. I don’t often eat lamb, but loin lamb chops are different. After siting in a marinade and then going on the grill, you couldn’t ask for anything more delicious than this. My market sells organic meats and when the lamb chops go on sale, I buy a few and put some extra away in the freezer for another day.
Red potatoes are in season in my area, so they are plentiful and inexpensive at the farmers’ markets. With the green beans, I got lucky. They are also in season but my batch came from a friend’s garden. He has quite a vegetable garden growing in a corner of his yard and he often shares some of his produce with me. Give this dinner a try, if you are in the mood. Delicious.
Grilled Lamb Chops
2 servings
Ingredients
4 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon chopped fresh rosemary
2 tablespoons chopped fresh sage
1/2 teaspoon salt
1/4 teaspoon fresh-ground black pepper
4 lamb loin chops, about 1 inch thick (about 2 3/4 pounds in all)
Directions
In a shallow dish, combine 4 tablespoons of the oil with the garlic, salt, and pepper. Add the lamb chops and turn to coat. Refrigerate for several hours before grilling.
Light an outdoor grill or heat the broiler. Oil the grill grates. Place the chops on the grill and reserve any marinade in the dish.
Grill over high heat or broil the lamb chops for 5 minutes, basting with the reserved marinade. Turn and cook until done, about 5 minutes longer.
When grilling quick-cooking items such as chops, turn them only once.
If you leave the meat alone for a few minutes, it will have a chance to form a nice brown crust. If you move it too soon, the meat will stick, and you’ll pull off the incipient crust.
Once that brown edge forms, the meat is easy to move.
Creamy Scalloped Potatoes
Ingredients
White Sauce
3 tablespoons butter
3 tablespoons flour
1 teaspoon dry mustard
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 cups whole milk
Casserole
2 pounds (about 6 medium) red potatoes, thinly sliced
Half of a medium onion, diced
1 cup shredded cheddar cheese
1 tablespoon chopped fresh thyme leaves
Salt to taste
Directions
Preheat oven to 375 degrees F.
Place a saucepan over medium heat and add the butter. Using a whisk, add the flour and stir briskly to incorporate the flour and butter. Sprinkle in the mustard, salt and pepper.
Continue to cook for one minute over medium heat. Whisk in the milk and continue to stir, until the liquid comes to a full boil.
Constantly stir and scrape the bottom of the pan while the sauce continues to cook and thicken, about 1 minute more. Remove from the heat and set aside.
Spray a 1 ½ quart baking dish with vegetable spray. Spoon 2-3 tablespoons of the white sauce into the bottom of the dish.
Sprinkle lightly with onions. Arrange a layer of overlapping potatoes in the bottom of the dish.
Sprinkle with salt and half of the onions. Pour 1/2 of the sauce evenly over the potatoes.
Sprinkle with half the cheese and some of the thyme leaves. Repeat with a second layer in the same order.
Place the baking dish onto a rimmed baking sheet. Spray a piece of aluminum foil on one side with vegetable spray and place over the potatoes. Bake for 45 minutes.
Reduce the heat to 350 degrees and remove the foil. Continue to bake for an additional 45 minutes.
Lemon-Ginger Green Beans
Ingredients
1 tablespoon toasted sesame oil
2 cloves garlic, minced
1 tablespoon ginger root, grated
3 cups fresh green beans, trimmed and cut in half
2 tablespoons fresh lemon juice
1/8 teaspoon table salt
1/8 teaspoon black pepper, freshly ground
Directions
Blanch the green beans in boiling water for two minutes. Drain.
Heat the oil in a large skillet over medium-low heat. Add garlic and ginger and cook, stirring, 1 minute. Add the beans and cook, stirring occasionally, about 2 minutes.
Add lemon juice, cover the pan and steam the beans until they are crisp-tender, about 2 minutes. Season to taste with salt and pepper.
Planning a taco party is a great way to entertain. Much of the organization can be done in advance and guests can serve themselves. Offer options for toppings and sides that you think will appeal to your guests. If you know someone is vegetarian, then plan a vegetable filling along with fish and meat fillings. Don’t forget the margaritas and ice cream is great as a dessert for this type of meal.
Grilled Tacos
Plan on 2-3 tacos per person
For the lime-cilantro sour cream sauce
1 cup sour cream
1/2 cup mayonnaise
1 scallion, minced
3 tablespoons minced fresh cilantro
Grated zest of 1 lime
1 tablespoon fresh lime juice
For the Pico de Gallo
2 large plum tomatoes, chopped
1/4 cup chopped scallions
1 jalapeno, chopped
1 small clove garlic, grated
2 tablespoons fresh cilantro, chopped
1/2 teaspoon chopped fresh oregano
2 tablespoons freshly squeezed lime juice
Salt and pepper to taste
For the shrimp marinade
2 teaspoons ground Ancho chili powder
1/2 teaspoon ground cumin
3 cloves garlic, minced
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1 pound large shrimp (about 24), shelled and deveined
For the swordfish marinade
1 teaspoon Ancho chili powder
1 teaspoon Chipotle chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
2 garlic cloves, minced
1 tablespoon olive oil
12 oz swordfish fillet
For the steak marinade
1 garlic clove, minced
1/4 teaspoon finely grated lime zest
1 tablespoon fresh lime juice
Kosher salt to taste
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoons Chipotle chili powder
Two 12-ounce, 1-inch thick, boneless Ribeye or New York strip steaks
For the tacos
12 6-inch corn tortillas or more depending on the number of guests
2 cups finely shredded green cabbage
Grated Cheddar cheese
4 limes, quartered
Directions
To make the lime-cilantro sour cream sauce:
Combine all the ingredients in a 2-cup serving bowl and whisk until smooth. Refrigerate, covered, up to 4 hours until ready to use.
To make the Pico de Gallo:
In a medium bowl, mix together tomatoes, scallions, jalapeno, garlic, cilantro, oregano and lime juice; season with salt and pepper. Let sit at room temperature, covered, until serving time.
To prepare the shrimp:
In a small bowl, combine the Ancho powder, cumin, garlic, salt and pepper and stir to mix. Add the oil and whisk until a loose paste is formed. Add the shrimp and mix well to cover the shrimp in the spices. Let marinate in the refrigerator for at least 30 minutes and up to 4 hours.
To prepare the swordfish:
In a small bowl, combine the chili powders, oregano, coriander and garlic. Stir in the oil to make a paste. Rub on all sides of the swordfish and set on a plate. Marinate in the refrigerator for at least 30 minutes.
To prepare the steak:
Combine all the ingredients for the steak rub in a small bowl and rub over the steaks. Place the steaks on a plate and refrigerate for at least 30 minutes.
To grill the shrimp, swordfish and steak:
Light a charcoal fire or preheat a gas grill on high. Oil the grill’s cooking surface. Let the coals burn down to a medium-hot fire or adjust the gas grill burners to medium.
Place the swordfish on a section of the grill and cook for about 10 minutes, turning the fish half way through the cooking time. Let rest on a plate.
Place the steaks on another section of the grill and cook for about 10 minutes, turning the steaks half way through the cooking time. Let rest on a plate.
Thread the shrimp on skewers. Grill over direct heat, turning once, until lightly charred and cooked through, about 4 minutes. Remove the shrimp from the skewers and transfer to a serving platter.
Cut the swordfish and steak into thin slices. Transfer to the serving platter with the shrimp.
Divide the tortillas into 2 stacks and wrap each in aluminum foil. Place on the grill until heated through, about 5 minutes.
To assemble the tacos:
In each tortilla place 3 grilled shrimp or swordfish slices or steak slices, a tablespoon of the sour cream sauce, a tablespoon of the Pico de Gallo and some of the cabbage and cheese. Squeeze a wedge of lime over the filling and fold the tortilla.
Guacamole Salad
Ingredients
1/2 pint grape tomatoes, quartered
Salt and pepper
4 scallions, sliced thin
1 small garlic clove, minced
½ tablespoon grated lime zest
2 tablespoons fresh lime juice
2 tablespoons olive oil
2 jalapeno chilies, seeded and finely minced
1 ripe avocados, pitted, skinned, and cut into 1/2-inch pieces
2 tablespoons finely chopped fresh cilantro
Lettuce leaves
Directions
Mix together the tomatoes and 1/4 teaspoon salt in medium bowl. Transfer to paper towel-lined baking sheet and let drain 15 minutes.
Combine the scallions, garlic, lime zest, lime juice, 1/4 teaspoon salt, and 1/4 teaspoon pepper in large bowl. Let sit 5 minutes, then slowly whisk in oil.
Add the jalapeno chilies, avocados, cilantro and drained tomatoes to the bowl with the dressing and toss to combine. Season with salt and pepper. Serve in lettuce cups.
Beans On The Side
The beans taste better if made the day before serving.
Ingredients
To cook the beans:
1 ½ cups orca beans (white and black colorings), washed
1 onion, quartered
3 cloves garlic
1 teaspoon kosher salt
1/4 cup chopped cilantro
To finish the bean dish:
½ cup finely diced onion
½ cup finely diced celery
½ cup finely diced red bell pepper
1 garlic clove, minced
1 tablespoon olive oil
½ teaspoon chili powder
Directions
Place the beans in a medium-sized saucepan and cover with cold water by two inches high. Cover and soak overnight.
The next day, add the onion, garlic and salt to the soaking liquid and bring to a boil. Lower the heat to a simmer and cook for about 1 ½ hours until tender.
Chill the beans overnight in the refrigerator in their cooking liquid.
The next day, drain the beans. Stir in the cilantro and set aside.
Heat the oil in a large skillet. Add the onion, celery, bell pepper, garlic and chili powder. Saute until tender, about 10 minutes. Add the beans and heat. Serve as a side dish.
Whether you are grilling vegetables, seafood, beef, pork or poultry, use these healthy cooking tips to add flavor–but not fat–to your next cookout. Grilling is one of the healthiest cooking methods available because it sears in flavor while the fat drips away. The BBQ’s smokiness adds calorie-free flavor and you can add more flavor to grilled foods in other ways, also. Choose fresh and flavorful ingredients that have taste without adding fat or sodium. Here are some of my suggestions:
1. When choosing marinades, look out for high proportions of oil, which can add fat without contributing flavor. Rely on marinades that use juices and vinegar for acid. And opt for recipes that flavor with fresh or low-sodium ingredients.
For Grilled Chicken
Lemon-Thyme Marinade: In a small bowl, combine 1/4 cup finely chopped parsley; 1/4 cup lemon juice; 1/4 cup olive oil; 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed; 2 cloves garlic, minced; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.
Place 1 1/4 pounds boneless chicken breasts in a resealable plastic bag set in a shallow dish. Pour the marinade into the bag with the chicken; seal the bag. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain chicken; reserve marinade.
Tip: Make extra marinade and marinate some of your favorite vegetables to grill alongside the chicken.
Place chicken on an oiled grill and cook for 15 to 18 minutes or until chicken is no longer pink (165 degrees F), turning once and brushing with reserved marinade once halfway through grilling. Discard leftover marinade. Makes 4 servings.
For Grilled Flank Steak
Rosemary-Onion Marinade: In a small bowl, combine 1/4 cup chopped onion; 1/4 cup olive oil; 1/4 cup white wine vinegar; 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.
Trim fat from one flank steak. Score both sides of the steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag. Pour the marinade over steak in the bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes. Drain and discard the marinade.
Preheat grill and reduce heat to medium. Oil the grates and cook the steak about 15 minutes. Grilled corn and red bell peppers go well with this steak and you can use leftovers to make a salad for the next day.
For Grilled Fish
Garlic Marinade: In a blender or processor combine 6 garlic cloves, peeled and quartered, 1/2 onion, quartered, 1/2 red sweet pepper, quartered and seeded, 1/4 cup dry white wine, 2 tablespoons olive oil, 2 tablespoons ketchup, 2 teaspoons sweet paprika, 1/2 teaspoon salt and 1/2 teaspoon freshly ground black pepper until coarsely chopped. Stir in ¼ cup slivered fresh basil leaves.
Transfer half of the marinade to a small bowl; cover and chill until ready to serve.
Place 1 1/2 pounds fresh fish steaks or fillets (such as tuna, sea bass, swordfish or salmon), cut 1 inch thick in a shallow glass dish. Spoon remaining marinade over fish; turn fish to coat. Cover and marinate in the refrigerator for 2 to 4 hours, turning fish occasionally.
Drain fish, discarding marinade in the dish. Grill fish in an oiled grill basket over medium for 8 to 12 minutes or until fish flakes easily with a fork. Gently turn the basket once halfway through the grilling time. Serve fish with the reserved marinade. Makes 4-6 servings.
2. Wood chunks or chips infuse meat with flavor without adding calories. You can choose from mesquite, alder, maple, cedar, nut woods (such as hickory and pecan) or fruit woods (such as cherry and apple). Soak them first in water for an hour, then drain and sprinkle directly onto the coals (for gas or electric grills, put the wood in a smoker box or heavy-duty foil). If you’re grilling longer than an hour, plan to add more wood during cooking.
Apple-Smoked Pork Loin
8 servings
Ingredients
- 3 cups apple wood chips or 6 to 8 apple wood chunks
- One 2 – 2 1/2 pound boneless pork top loin roast (single loin)
- 2 teaspoons dried oregano, crushed
- 4 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
Directions
At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.
Trim fat from the roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt and pepper. Sprinkle evenly over all sides of the roast; rub in with your fingers.
Drain wood chips. Prepare grill for indirect grilling over medium-low heat. For a charcoal grill use a drip pan. Sprinkle half of the drained wood chips over the coals. For a gas grill place the chips in a smoker box or in heavy-duty foil.
Place roast on the grill rack on the indirect side of the grill. Cover and grill for 1 to 1-1/2 hours or until internal temperature registers 145 degrees F on an instant-read thermometer. Add more wood chips as needed during grilling. Remove roast from grill. Cover with foil; let stand for 15 minutes before slicing.
3. Glazes are brushed onto meat near the end of cooking to add flavor. Look for glazes that rely on low sugar jellies or preserves. Here is a simple recipe to make.
Fruit Glaze
Brush on chicken, salmon or pork during the last 5 minutes of grilling time.
Ingredients
- 2/3 cup low-sugar fruit preserves (such as apricot, berry or peach)
- 1/4 cup pineapple juice
- 1 tablespoon lemon juice
- 1/4 teaspoon ground cardamom
Directions
Place fruit preserves in a small saucepan; snip any large pieces of fruit. Stir in pineapple juice, lemon juice and cardamom. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes. Cool about 10 minutes (glaze will thicken as it cools). Makes about 3/4 cup.
For Grilled Salmon
Rinse 1 lb of salmon and pat dry with paper towels. Cut into 4 equal pieces and measure thickness of the salmon. Sprinkle with salt and pepper.
Place salmon on oiled grill rack or in an oiled fish basket over medium heat. Grill 4-6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling. Brush with fruit glaze during the last minute or two of cooking time.
4. Seasonings that are rubbed directly onto the meat’s surface are excellent, low-fat ways to flavor grilled foods. Look for rubs with salt-free seasonings. To use a rub, sprinkle the mixture evenly over the meat. Next, rub the mixture into the meat with your fingertips.
Garlic Herb Rub
Ingredients
- 1 tablespoon dried basil, crushed
- 1 tablespoon dried thyme, crushed
- 1 tablespoon dried marjoram, crushed
- 1 tablespoon finely shredded lemon peel or dried lemon peel
- 1 tablespoon garlic powder
- 2 teaspoons dried sage, crushed
- 2 teaspoons fennel seeds, crushed
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1 teaspoon black pepper
Directions
In a small bowl, combine all ingredients. Rub about 1 tablespoon of the herb mixture on 1 pound of meat and cook as desired.
If using fresh lemon peel, store rub in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month. If using dried lemon peel, store in an airtight container at room temperature for up to 6 months.
Grilled Lamb Chops
Trim fat from 6 lamb chops, cut 1 inch thick. Place the chops on a plate. Sprinkle garlic herb mixture evenly over chops; rub in with your fingers. Cover the chops with plastic wrap and marinate in the refrigerator at least 30 minutes or up to 24 hours.
Grill chops on an oiled grill on medium until chops are cooked to your likeness. (Allow 10 to 14 minutes for medium-rare and 14 to 16 minutes for medium.) Let rest 5 minutes before serving.
| Marinade | Rub | Mop Sauce | BBQ Sauce | |
| What Is It? | Liquid mix of fat (such as oil) and acid (such as vinegar) | Powder or paste of herbs, spices, and other ingredients | Thin liquid with ingredients like tomato juice or beer | Usually thicker, often sweet sauce |
| What Does It Do? | Flavors and slightly tenderizes | Forms crust that flavors each bite | Adds moistureduring low-heat slow cooking | Adds flavor and caramelized coating |
| How Is It Used? | Soak foods 30 minutes to 2 hours before cooking | Pat on foods 15 to 20 minutes before cooking | Baste foods during cooking | Brush on during last 5 to 15 minutes of cooking |
| Best with: | Leaner or blander foods, such as chicken breast, pork chops, vegetables | Fattier meats, such as pork ribs, pork loin, lamb chops, salmon, skin-on chicken | Tougher, long-cooking cuts, such as ribs, pork butt, and brisket | Almost anything, especially chicken, ribs, and shrimp |
| Example: | Grilled marinated chicken breasts | Barbecued ribs (also has barbecue sauce) | Carolina pulled pork | Barbecued ribs (also has a rub) |
Source: Elizabeth Karmel’s Soaked, Slathered, and Seasoned: A Complete Guide to Flavoring Food for the Grill
More flavoring ideas:
- An herb butter is great on top of steak or fish.
- Pork and chicken are delicious with a fresh salsa or relish.
- Pestos, chimichurris and tapanades are a fantastic garnish for almost any grilled ingredient.
- Dipping sauces are served at the table for diners to customize their own flavors.
Marinades
Marinades are flavor-infusing liquids best suited for tougher cuts of meat. In addition to herbs, condiments, spices and oils, marinades typically include an acid, like lemon juice, wine, vinegar and even dairy.
Adding sweet ingredients to the marinade can help form appealing caramelized, crispy coatings on grilled meats.
Yogurt and buttermilk, common ingredients in marinades, contain both the fat and the acid as one ingredient. Marinades generally only penetrate the outer quarter-inch of the foods you’ll be grilling, but since you get some of the surface with each bite, this is enough.
How to Use It
Thirty minutes to two hours before cooking (any earlier and food could get mushy), soak food in a nonreactive (i.e. glass, plastic or stainless-steel, not aluminum) container in the refrigerator. Resealable plastic bags also work well. Drain before cooking.
How Long Does It Keep?
The fresher the better and flavors will be brighter if you use a marinade immediately. However, in a pinch most marinades can be refrigerated up to two days.
Don’t put used marinade on cooked food—it could be contaminated with microbes from the raw meat. If you want to reuse a marinade, you must boil it for three minutes.
A variation on a marinade is a brine. Rather than combining fat and acid, this is simply a salty liquid. Food soaked in a brine absorbs the liquid and the salt, adding moisture and flavor.
Simple Olive Oil Garlic Marinade
Makes about 1 cup / Use with chicken, shrimp or vegetables.
Ingredients
- 3 tablespoons chopped parsley
- 1 tablespoon chopped fresh garlic
- Juice and finely grated zest of 1 large lemon
- 1 tablespoon grainy Dijon mustard
- 2/3 cup fruity extra-virgin olive oil
Directions
Stir all the ingredients together.
Steak Marinade
Great for flank steak or London broil.
Ingredients
- 1/3 cup soy sauce
- 1/2 cup olive oil
- 1/3 cup fresh lemon juice
- 1/4 cup Worcestershire sauce
- 1 1/2 tablespoons garlic powder
- 3 tablespoons chopped basil leaves
- 2 tablespoons parsley leaves
- 1 teaspoon ground white pepper
- 1/4 teaspoon hot pepper sauce
- 1 tablespoon minced garlic
Directions
Place the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil, parsley, pepper hot sauce and garlic in a blender. Blend on high-speed for 30 seconds until thoroughly mixed.
Pour marinade over steak. Cover, and refrigerate for up to 8 hours. Cook meat as desired.
Italian Herb Marinade
Use for chicken, vegetables and fish
Ingredients
- 1 cup firmly packed fresh flat-leaf (Italian) parsley, trimmed of thick stems
- 4 garlic cloves
- 2 tablespoons fresh oregano leaves (or 2 teaspoons dried oregano)
- 2 tablespoons fresh basil
- 1/2 cup extra virgin olive oil
- 2 tablespoon fresh lemon juice
- 1 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon crushed red pepper flakes
Directions
Finely chop the parsley, fresh oregano, basil and garlic and place in a small bowl. Stir in the olive oil, vinegar, salt, pepper, lemon juice and red pepper flakes. Use immediately or refrigerate. If chilled, return to room temperature before using. You can store this marinade in the refrigerator for up to a week.
Marinade for Grilled Vegetables
Good for eggplant, squash and peppers
Ingredients
- 1/3 cup balsamic vinegar
- 2 teaspoons honey
- 1 teaspoon grainy mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup extra-virgin olive oil
- 2 large cloves garlic, minced
Directions
In a medium bowl, whisk together vinegar, honey, mustard, salt and the pepper. While whisking, add oil in a thin stream. Stir garlic into marinade. Pour into a ziplock bag and add cut up vegetables. Grill according to taste.
Rubs
Rubs are seasoning mixtures rubbed on meats before grilling to add spicy or smoky flavors.The ingredients slightly penetrate the meat and also form a crust that flavors each bite. Rubs are great on fattier meats that can benefit from a crisp, toasty crust, such as pork ribs, pork loin, lamb chops, salmon and skin-on chicken. They’re popular in classic American barbecuing, where they’re used on slow-cooked items like ribs, often in conjunction with a mop or sauce.
The best rubs enhance the flavor of the meat without being overbearing and are often blends of strong and mild spices and herbs. When oil or another wet substance is included, it is called a wet rub. A little moisture helps the rub adhere to the meat.
How to Use It
The word “rub” is actually a misnomer: About 15 to 20 minutes before cooking, sprinkle then gently pat the rub onto the surface of the food. If you want the flavor to sink in deeper, you can season foods the night before. If you put your rub on the night before, don’t include salt: The salt would draw out the juices and leave the meat dry. Instead, sprinkle the meat with salt just before cooking.
How Long Does It Keep?
Rubs are a great make-ahead option: Most rub mixtures keep for several months in an airtight container at room temperature.
Coffee Rub for Steak
Ingredients
- 2 tablespoons espresso ground coffee
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1 teaspoon sugar
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
Directions
In a small bowl, combine espresso, chili powder, garlic powder, salt, the sugar, paprika and pepper. Sprinkle 1 tablespoon of the rub over one side of a 1 ½ lb steak and press in with your hands.Turn steak over and repeat with another 1 tablespoon of the rub. Let steak rest at room temperature for one hour and grill according to taste.
Don’t throw away leftover rub. It can be mixed into meatloaf, rubbed onto chicken thighs or sprinkled over salmon before cooking.
Wet Rub for Chicken
Makes enough for 5-6 boneless chicken breast halves
Ingredients
- 2 teaspoons grated fresh lemon peel
- 2 cloves garlic, minced
- 1 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon ground cayenne pepper
- 2 tablespoons fresh lemon juice (from 1 lemon)
- 1 tablespoon olive oil
Directions
Whisk lemon juice and olive oil into remaining rub and brush on both sides of the chicken breasts
In a small bowl, combine lemon peel, garlic, coriander, salt, cumin, black pepper and cayenne. Sprinkle on both sides of the chicken. Grill chicken about 12 minutes, turning halfway through the cooking time.
All-Purpose Meat Rub
Especially good on pork.
Ingredients
- 4 tablespoons white sugar
- 2 tablespoons salt
- 1 tablespoon paprika
- 2 tablespoons mustard powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
Directions
In a small bowl, combine the sugar, salt, paprika, mustard, pepper, oregano and thyme.
To use: coat meat entirely in mixture and then grill as desired.
BBQ Dry Rub
Good on ribs, pork chops and salmon
Ingredients
- 3/4 cup white sugar
- 3/4 cup brown sugar
- 2 tablespoons salt
- 1/2 teaspoon cayenne
- 2 tablespoons freshly ground black pepper
- 2 tablespoons paprika
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
Directions
In a medium bowl, mix together all the ingredients until well combined. Rub on ribs 10 minutes prior to grilling. Store any leftover rub in a sealed container.
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Classic Italian foods such as pizza, bruschetta, pasta, rice, soups, and stews all typically include this blend of herbs. The mixture can be used to season lamb, pork, poultry, fish, and beef dishes. Sandwiches, meat marinades, salads, and flavored breads can also be seasoned with Italian herbs.
One popular use of Italian seasonings involves mixing them with butter and Parmesan cheese to make a spread to use on breads, crackers, and other foods. Vegetables that are particularly good when flavored with Italian seasonings include potatoes, tomatoes, zucchini, and eggplant. Italian seasoning can be used to flavor vinegar, olive oil, and other dips and sauces as well.
Italian seasoning blend is considered a staple herbal mix in most pantries. It can be purchased pre-mixed from grocery stores, farmer’s markets and most places where food supplies are sold. Italian seasonings are usually sold in a plastic or glass jar, though some fresh varieties can be purchased in sealed bags or other airtight packages. Blends can, also, be created from fresh herbs at home.
ESSENTIAL ITALIAN SPICES
Rosemary: The fresh, strong taste of rosemary enhances poultry, fish, and seafood. Italian cooks often add it to roasted lamb with potatoes and many grilled meats as well. Try it in any vegetable dish and in breads, especially focaccia. The woody stems are often used in place of skewers for grilling kabobs.
Sage: This herb is typically found in stuffings, poultry and meat dishes, sausages and soups. Italian cooks also use it, along with garlic, to flavor butter for pasta dishes. It enhances salads (especially bean salads), and dressings. Sage is traditional in Tuscan white beans and in Saltimbocca, a veal dish. Chopped sage can be added to cornbread for a different flavor combination.
Chilies: Italian cooks sometimes use pungent chili peppers to enliven sauces, stews, and seafood dishes. They’re also often found in Italian sausages. Experiment with different varieties for different effects.
Fennel Seeds: The distinct, licorice-like fennel is found in Italian meatballs and sausage and with roasted meats and fish. To enhance the flavor, toast the seeds lightly before adding to your dish.
Chives: For a mild onion flavor, Italian cooks use chives in salads and dressings, pasta dishes, casseroles, soups and stews. Dried chives are a convenient staple.
Marjoram: Like its relative oregano, marjoram is used liberally in Italian kitchens. It’s a versatile seasoning, compatible with many vegetables, meats and poultry. You’ll find it used in recipes for Italian soups, stews, sauces, and salad dressings.
Thyme: Its affinity for tomatoes makes thyme a good choice in Italian cooking. Aromatic and pungent, it takes just a light touch to season poultry, seafood, fish, meats, marinades and stuffing. Sprinkle thyme on top of blue cheese and serve with fresh figs for a great appetizer.
Bay: Bay leaves are an important addition to Italian broths, soups and stews, grilled meats, and roasted poultry. It generally takes just one leaf to fully season a large serving.
Onions: “Sauté onion and garlic” begins many an Italian recipe. Dried onion flakes, onion powder, onion granules, minced onion and onion salt provide maximum convenience. Add them directly to soups and sauces, dressings and casseroles.
Nutmeg: Not just a dessert spice in the Italian kitchen, nutmeg adds a rich scent and flavor to ravioli filling and tortellini dishes. You’ll also find it in recipes for Bolognese meat sauce and Italian stews.
Basil: A member of the mint family, basil has shiny green leaves and a fragrant aroma. Basil’s flavor is sweet and pungent. Good in all tomato, pepper and eggplant dishes. Try adding chopped basil to corn on the cob.
Sauces
Salsa Verde
Salsa verde is used as a condiment or dipping sauce for grilled meats, fish, poultry, or vegetables.
Ingredients:
- 2/3 cup lightly packed flat-leaf parsley leaves
- 3 tablespoons drained capers
- 1 whole garlic clove
- 4 teaspoons lemon juice
- 1 teaspoon anchovy paste
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon fresh-ground black pepper
- 1/4 cup olive oil
- 1/4 cup low sodium chicken broth
Directions:
Put the parsley, capers, the whole garlic clove, the lemon juice, anchovy paste, mustard, salt, and pepper into a food processor or blender. Pulse just to chop, six to eight times. With the machine running, add the oil and chicken broth in a thin stream to make a slightly coarse puree. Leave this salsa verde in the food processor until ready to serve; pulse to re-emulsify just before serving.
Low-Fat Fettuccine Alfredo
Recipe makes enough sauce for 9 ounces fresh fettuccine pasta, cooked
4 Servings
Ingredients:
- 1 teaspoon unsalted butter
- 2 teaspoons all-purpose flour
- 3/4 cup whole milk
- 1/4 cup half-and-half
- 1 garlic clove, peeled and lightly crushed but kept whole
- 1/2 teaspoon black pepper
- 1 pinch nutmeg
- 1 cup grated Parmesan cheese
Directions:
In a small saucepan, heat the butter over medium heat until foaming. Whisk in the flour until mixture is smooth and golden, 1 to 2 minutes. Whisk in the milk, half-and-half, garlic, 1/2 tsp salt, pepper and nutmeg. Bring to a simmer.
Reduce heat to medium-low and simmer until sauce is slightly thickened, 1 to 2 minutes. Discard garlic, stir in Parmesan and remove from heat.
Spaghetti Carbonara Low Fat Version
I prefer to use egg substitute instead of the traditional raw eggs in this recipe.
4 servings.
Ingredients:
- 1 pound cooked whole wheat spaghetti,
- 2 bacon strips cooked, coarsely chopped
- 1 tablespoon olive oil
- 1 tablespoon freshly chopped garlic
- 1/2 cup egg substitute
- Salt and pepper to taste
- 1/2 cup grated Parmesan cheese
- 1 tablespoon finely chopped fresh parsley leaves (for garnish)
- Salt and pepper to taste
Directions:
Mix parmesan cheese with egg substitute. Set aside.
Heat a large sauté pan and add olive oil. Sauté garlic until fragrant. Add the cooked pasta to the garlic and sauté for about 1 minute to heat
the pasta up. Add the egg substitute mixture and cook until thickened but not scrambled.
Serve in individual portions and sprinkle each with the crumbled bacon and chopped parsley
Sicilian Pistachio Sauce
This orange-scented sauce from Sicily can be served with fish or vegetables, or as a topping for crostini.
Ingredients:
- 2 garlic cloves
- 1/2 teaspoon salt, preferably kosher salt
- 1/2 cup fresh breadcrumbs, moistened with water and squeezed dry
- 1 cup shelled pistachios
- 1 teaspoon finely grated orange zest
- 1/3 cup fresh orange juice
- 1 tablespoon fresh lemon juice
- 1/2 cup extra virgin olive oil
Directions:
Turn on a food processor fitted with the steel blade and drop in the garlic. When the garlic is chopped and adhering to the sides of the bowl, stop the machine and scrape down the sides of the bowl with a spatula. Add the salt, bread crumbs and pistachios and process to a paste. Scrape down the sides of the bowl as necessary. Turn on the machine and add the orange zest, orange juice, and lemon juice. With the machine still running slowly pour in the olive oil. Taste and adjust salt.
Yield: Makes about 1 1/4 cups
Advance preparation: This will keep for 3 or 4 days in the refrigerator. It will become more pungent.
Piedmontese Tomato Sauce
Good with gnocchi or as a side with grilled flank steak.
Ingredients:
- 1 medium red bell pepper, seeded and roughly chopped
- 1 large tomato, cored, seeded and roughly chopped
- 1/2 medium onion, roughly chopped
- 2 tablespoons extra-virgin olive oil
- Fine sea salt
- 2 tablespoons white wine vinegar
Directions:
In a large skillet combine bell pepper, tomato, onion, oil and pinch salt. Bring to a simmer. Gently simmer, covered, until vegetables are very soft, about 12 minutes. Add vinegar and cook, uncovered, 1 minute more. Process with an immersion blender or strain through a mesh colander and transfer to a serving bowl and set aside.
Sicilian Pesto
Servings: 4-6
Ingredients:
- 2 cups lightly packed fresh basil leaves
- 1/2 cup fresh mint leaves
- 3 garlic cloves
- 1 to 2 serrano chilies, cored, and seeded, depending on how spicy you like your food
- 1 tablespoon hot red pepper flakes
- 1/2 teaspoon fennel seeds
- 1/4 cup sliced blanched almonds
- 1/2 cup extra virgin olive oil
- 1/4 cup plus ¼ cup freshly grated Pecorino Romano
- Salt
Directions:
Place the basil, mint, garlic, chilies, red pepper flakes, fennel seeds, and almonds in a food processor and pulse three times to start the chopping process. Add in the oil in a thin stream and pulse four or five times to create a thick paste (not a thin, oily sauce). Add ¼ cup of the cheese and pulse once to mix it in.
Season the pesto with salt, if it needs it.
Butter and Sage Sauce 
Good sauce for ravioli or gnocchi and will cover a 8-9 oz. of fresh pasta.
Serves: 4 servings
Ingredients:
- 4 tablespoons butter
- 8 sage leaves
- 1/2 lemon, juiced
- 1/4 cup grated Parmigiano-Reggiano
Directions:
While your pasta cooks, melt butter in a small saute pan and continue cooking until a golden brown color just starts to appear . Add sage leaves and remove from heat. Add lemon juice and the cheese. Drizzle over cooked pasta.
Easy Pizza Sauce
Makes enough sauce for 2 pizzas.
Ingredients:
- 2 tablespoons olive oil
- 1 small onion, finely diced
- 2 cloves garlic, finely chopped
- 1/2 teaspoon red chili flakes
- 1- 28-oz. container Pomi strained tomatoes
- 1 teaspoon honey
- 2 tablespoons fresh basil, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions:
Heat olive oil in a saucepan over medium heat. Add onion and cook until soft, 5 minutes. Add garlic and chili flakes; cook 1 minute. Add tomatoes, increase heat until sauce starts to bubble. Lower heat to a simmer and cook, uncovered, stirring occasionally until thickened, 20 minutes. Stir in honey, basil and salt and pepper to taste.
Spices
Homemade Italian Seasoning
Makes about 2 cups
- 1/2 cup dried basil
- 1/4 cup dried oregano
- 1/4 cup dried rosemary
- 1/4 cup dried marjoram
- 1/4 cup dried parsley
- 1/4 cup dried thyme
- 1/4 cup dried savory
- 2 tablespoon ground black pepper
- 1 1/2 tablespoons dried sage
- 1 teaspoon red pepper flakes
Combine all ingredients; store in an airtight glass container.
Italian Parmesan Paste
This is a cheese rub that contains herbs and spices for flavor and olive oil and red wine vinegar to turn the mixture into a thick paste. Use this rub on any grilled meat to add great Italian flavor.
- 1/2 cup grated Parmesan cheese
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 2 tablespoons dried basil
- 2 tablespoons dried oregano
- 1 tablespoon fresh ground black pepper
- 4 cloves garlic, minced
Combine all ingredients in a processor and pulse just until combined. Pour into a nonreactive airtight container and refrigerate.
Marinades
Chicken or Steak Italian Marinade
Ingredients:
- 1/3 cup olive oil
- 1/4 cup lemon juice
- 2 teaspoons oregano
- 2 tablespoons dry parsley
- 6 cloves garlic, crushed
- 1/4 teaspoon fennel seed
- 1/4 teaspoon crushed red pepper flakes
Mix above ingredients. Use to marinate chicken or steak for up to 3 days in refrigerator.
Vegetable Marinade
Ingredients:
- 1 1/4 cups water
- 2 tablespoons balsamic vinegar
- 1/3 cup cider vinegar
- 2 tablespoons lemon juice
- 2 teaspoons white pepper
- 2 cloves garlic, minced
- 1/4 cups chopped parsley
Directions:
Combine water, both vinegars, lemon juice, pepper, garlic and parsley in large saucepan. Bring to a boil, cover, simmer 10 minutes. Remove from heat. Cool to room temperature, cover and chill at least 2-3 hours. Drizzle over cooked vegetables.
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