Grilling vegetables is not difficult. The general rule is to cut the vegetables into pieces that will cook quickly and evenly. All pieces should be of consistent thickness and no more than about 3/4 to 1 inch thick. Brush lightly with oil to prevent sticking. Do not overcook and you’ll have vegetables better than you thought possible. If you like grilling vegetables and want to try smaller things use a grilling basket to keep them out of the fire.
Some Guidelines in Grilling Vegetables
Asparagus: Cut off ends. Soak in water for 30 minutes to an hour. Pat dry and brush with olive oil. Place on grill, turning every minute. Remove when tips start to turn brown. You can add some extra flavor to asparagus by mixing a little sesame oil in the olive oil before you brush them.
Bell Peppers: Cut through the middle of the pepper top to bottom. Remove stems, seeds and whitish ribs. Brush lightly with oil and grill for 2-3 minutes on each side.
Chili Peppers: Brush with oil. Grill whole on each side, 2-3 minutes. To reduce the heat, cut off the stems and pull out the seeds.
Corn on the cob: Gently pull back the husks but don’t remove. Remove the silk and cut off the very end. Soak in cold water for about 30 minutes. Dry and brush with butter. Fold the husks back down and tie or twist the ends. Place on grill for about 5 to 7 minutes. Turn to avoid burning.
Eggplant: Cut lengthwise for smaller eggplants or in disks from top to bottom for larger eggplants. Soak in water for 30 minutes. Pat dry, brush with oil and grill 2-3 minutes.
Garlic: Take whole bulbs and cut off the root end. Brush with olive oil and place cut side down over a hit fire. Grill garlic bulbs for about 10 minutes or until the skin is brown.
Mushrooms: Rinse off dirt and pat dry. Brush with oil and grill. 4-5 minutes for small mushrooms, 6-8 minutes. Use a grill basket or skewers for small mushrooms.
Onions: Remove skin and cut horizontally about 1/2 inch thick. Brush with oil and grill 3-4 minutes.
Potatoes: There are many ways to grill potatoes. You can do them whole for a baked potato or cut into wedges Brush wedges with olive oil, and grill until browned. Rub whole potatoes with oil. Wrap in aluminum foil and grill 35-40 minutes, turning occasionally.
Tomatoes: Cut in half, top to bottom. Brush with a light coating of oil and grill cut side down 2-3 minutes.
Zucchini and Small Squash: Slice 1/2 inch thickness. Brush with oil and grill 2-3 minutes per side. Small squash can be cut down the middle and grilled.
Grilled Eggplant and Tomatoes with Parmesan-Basil Crumbs
Serve with Grilled Corn on the Cob and a Green Garden Salad.
Servings: 10
Ingredients:
- 2 cups coarse fresh bread crumbs or Italian flavored panko crumbs
- Extra-virgin olive oil
- 1 cup chopped basil
- 1/2 cup freshly grated Parmigiano-Reggiano cheese
- 3 pounds eggplant, sliced lengthwise 1/2 inch thick
- Salt and freshly ground pepper
- 10 tomatoes, sliced 1 inch thick
Directions:
Preheat the oven to 400°. Spread the bread crumbs on a large rimmed baking sheet and drizzle with 1 tablespoon of oil; toss well. Bake for 8 minutes, until the bread crumbs are crisp and golden brown. Transfer the bread crumbs to a medium bowl and toss with the basil and cheese.
Light a grill. Brush the eggplant slices with oil and season with salt and pepper. Grill over moderate heat until charred and tender, about 2 minutes per side. Transfer the eggplant to a platter, fanning them out. Brush the tomatoes with oil and season with salt and pepper. Grill over moderate heat until charred and hot, about 1 minute per side.
Arrange the tomato slices over the eggplant and drizzle with oil. Sprinkle the breadcrumbs over the top.
Grilled Vegetables With Ravioli
Tasty grilled vegetables and pasta – that’s ready in 25 minutes.
Makes 4 servings
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon garlic-pepper blend, such as Mrs. Dash
- 1/2 teaspoon salt
- 2 small zucchini, cut lengthwise in half
- 2 medium bell peppers (any color), cut lengthwise in half and seeded
- 1 small red onion, quartered
- 1 package (9 oz) cheese refrigerated ravioli or 1 package (9 oz) refrigerated fettuccine
- 1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
- 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
- 3 tablespoons shredded Parmesan cheese
Directions:
Heat gas or charcoal grill and oil grill rack with cooking spray or brush with vegetable oil. In small bowl, mix 1 tablespoon of the oil, the garlic-pepper blend and salt. Brush on cut sides of zucchini, bell peppers and onion.
Place vegetables, cut side down, on grill over medium heat. Cover grill; cook 10 to 12 minutes, turning once and brushing occasionally with oil mixture, or until each kind of vegetable is tender, removing from grill when done.
While vegetables are grilling, cook ravioli as directed on package. Drain and return to saucepan; keep warm.
Cut zucchini crosswise into 1/4-inch slices. Cut bell peppers into slices. Separate onion into pieces. Add vegetables to ravioli in saucepan. Add remaining 1 tablespoon oil, the basil and thyme; toss and heat through. Sprinkle with cheese.
Grilled Vegetable Salad
This grilled vegetable salad is ready in 25 minutes – perfect for dinner. Serve with a light soup and a really good loaf of bread.
Makes 4 servings
Ingredients:
- 1/4 cup salad dressing, see recipe below
- 1/4 cup chopped fresh parsley
- 4 large Portabella mushrooms, cut into fourths
- 4 medium yellow summer squash, cut into 1/2-inch slices
- 2 medium bell peppers (any color), cut into 1/2-inch strips
- 1 tablespoon olive oil
- 1 cup cherry tomatoes, cut into fourths
- 2 tablespoons shredded Parmesan cheese
Directions:
Heat coals or gas grill for direct heat.
In small bowl, mix dressing and parsley; set aside. Brush mushrooms, summer squash and bell peppers with oil.
Place mushrooms, summer squash and bell peppers in grill basket or directly on grill rack.
Cover and grill over MEDIUM heat 5 to 7 minutes, shaking basket or stirring or turning vegetables occasionally, until vegetables are crisp-tender.
To serve, arrange mushrooms around edge of serving platter and remaining grilled vegetables in center; sprinkle with tomatoes.
Drizzle dressing over vegetables. Sprinkle with cheese. Serve at room temperature.
Salad Dressing
Makes about 1/2 cup.
Ingredients:
- 1/2 small clove garlic
- 1/8 teaspoon salt
- 2 tablespoons lemon juice
- 1 tablespoon reduced-fat mayonnaise
- 1 teaspoon Dijon mustard
- 3/4 teaspoon anchovy paste
- 1/4 teaspoon freshly ground pepper
- 4 teaspoons extra-virgin olive oil
- 2 tablespoons grated Parmigiano-Reggiano cheese
Directions:
Place garlic and salt in a medium bowl and mash with the back of a spoon to form a paste. Add lemon juice, mayonnaise, mustard, anchovy paste, and pepper; whisk to combine. Slowly drizzle in oil, whisking constantly. Add cheese and whisk to combine.
MAKE AHEAD TIP: The dressing will keep in the refrigerator for up to 3 days.
Quick Grilled Vegetables Over Polenta
4 servings
Ingredients:
- 1/2 of a small eggplant (about 6 oz.)
- 1 small zucchini (about 4 oz.)
- 1 small fennel bulb (about 6 oz.)
- 1/4 cup olive oil
- 2 teaspoons snipped fresh rosemary
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- One 16 ounce tube plain refrigerated cooked polenta, cut into 12 slices
- 1 clove garlic, minced
- One 14 1/2 ounce can diced Italian tomatoes
Directions:
Peel the eggplant, if desired. Slice the eggplant, zucchini, and fennel crosswise into 1/4-inch slices. In a small bowl combine the oil, rosemary, salt, and pepper. Brush the vegetables with about half of the oil mixture, reserving remaining oil mixture for the polenta.
Preheat an outdoor grill on high setting. Arrange half the vegetables on a greased grill rack. Grill 6 to 8 minutes until vegetables are crisp-tender and grill marks appear, turning once. Remove vegetables from the grill rack or pan; set aside. Repeat with remaining vegetables.
Brush the polenta slices with the reserved oil mixture. Place the polenta slices on the grill rack. Grill 5 to 10 minutes or until heated through and lightly browned, turning once.
Meanwhile, in a medium saucepan heat the undrained tomatoes and the garlic until boiling. Add the grilled vegetables. Simmer, uncovered, for 5 minutes or to desired consistency, stirring occasionally.
To serve, place 3 polenta slices in each shallow bowl or on each dinner plate; spoon the vegetable mixture over the polenta.
Grilled Pizzas with Asparagus and Sun-Dried Tomatoes
Serves 4
Ingredients:
- 1 bunch asparagus (about 1 pound), thick ends removed
- 1 bunch scallions, trimmed
- 1/2 cup sun-dried tomatoes (oil-packed), thinly sliced, plus 3 tablespoons oil from jar
- 1 pound homemade or store-bought pizza dough, thawed if frozen
- 1 cup ricotta
Directions
Heat grill to medium. In a large bowl, combine asparagus, scallions, and 1 tablespoon sun-dried tomato oil; season with salt and pepper. Grill, turning occasionally, until vegetables are tender, 6 to 9 minutes. When cool enough to handle, cut asparagus and scallions into thirds.
Brush a large baking sheet with 1 tablespoon of the sun-dried tomato oil. On a lightly floured work surface, divide dough in half. Roll or stretch to form two 9-inch ovals. Transfer to prepared sheet, and brush with remaining tablespoon sun-dried tomato oil.
Transfer dough pieces to grill. Cook until undersides are firm and beginning to char, 2 to 3 minutes. Using tongs or a large spatula, transfer crusts, grilled side up, back to baking sheet.
Dividing evenly, top crusts with ricotta, then asparagus, scallions, and sun-dried tomatoes; season with salt and pepper. Slide back onto grill and cook, rotating occasionally, until crusts are cooked through and cheese is melted, 3 to 5 minutes. Transfer pizzas to a cutting board, cut in half, and serve.
Related articles
- 5 Most Excellent Eggplant Recipes (treehugger.com)
- Grilling Advice From A BBQ Guru (jovinacooksitalian.com)
- How To Grill Without Meat (jovinacooksitalian.com)
- Farro Salad with Roasted Vegetables and Caramelized Onions (vegetarianventures.com)
- Farmers Market Adventures – Hungarian Peppers (foodandwinehedonist.com)
- 26 ways to use zucchini (rapidcityjournal.com)
- Grilled Vegetable Stack (reflectionsfromaredhead.com)
Healthy Tips from Grill Master: Steven Raichlen
How to Grill: The Complete Illustrated Book of Barbecue Techniques
Steven Raichlen, who changed the grilling world forever with his Barbecue Bible, gives us an excellent book for the backyard griller. This “How To” book delivers great instruction and information on virtually every grilling task. If you’re just starting out with grilling, this is a perfect book for you. Even if you’ve been grilling for years, you’ll learn a lot here. Steven Raichlen’s book is more about the techniques for grilling than offering a variety of recipes.
Grilled Chicken Thighs
1. Go with thighs, which have deeper, richer chicken flavor than breast meat. They can withstand the dry heat of the grill and stay moist.
2. Dark meat is fattier than white, so to cut your sat fat intake, take the skin off. But, leave the bone in.
3. Coat the chicken with a bold spice rub to amp up flavor.
4. Grill the chicken over indirect heat. Putting the meat over the cooler side of the grill cooks it slowly, gently, and evenly and ensures the glaze won’t scorch.
5. Finish it for five minutes over direct heat to add delicious light charring and caramelize the glaze.
Grilled Vegetable Salad
6. Go with a variety of produce for color and texture contrasts: corn, bell peppers, and green onions.
7. Add avocado to the mix: People don’t think to grill avocado, but it adds fantastic smoky depth to the buttery fruit.
8. Crank up the grill heat to high for optimum charring—it’s the browned and blackened bits that really make the salad shine.
9. Watch carefully, since each item has its own ideal doneness—the green onions need to brown and wilt slightly; the peppers should fully blacken so they can be easily peeled; and the corn has to be turned often so it browns evenly. The avocado gets just a minute or two or it will become bitter if cooked too long.
10. Bring the chopped salad together with some cooked beans, a touch of earthy herbs, and fresh lemon juice to brighten flavors.
Grilled Steak
11. Score the beef lightly to help the marinade penetrate quickly and keep the steak flat while it cooks. For marinade idea see post: http://jovinacooksitalian.com/2012/08/07/what-makes-a-good-marinade/
12. Keep it juicy and tender by letting it rest for several minutes after cooking, then slicing thinly against the grain: Flank steak turns tough if sliced with the grain or into thick pieces.
13. Add salt just before grilling, after the steak comes out of the marinade. (If you add salt to a wet marinade, you will lose some of it with the discarded liquid.)
14. Add smoked paprika to the spice rub. The steak doesn’t spend long on the grill, so paprika boosts its open-fire flavor.
15. Buy flank steak: It’s lean—with almost 30% less saturated fat.
Grilled Pork Tenderloin
16. Choose a lean pork cut. Not all parts of the hog are fat bombs. Go with grill-friendly tenderloin: It’s a leaner cut than pork loin chops, saving you as much as 3g sat fat per serving.
17. But tenderloin is extremely mild-tasting, so pair it with big, strong flavors: salty sauces, peppery ginger, tangy vinegar, and fiery chiles.
18. Slice meat into thin medallions before marinating it. This increases the surface area for the marinade to coat and helps the flavorings fully permeate the pork.
19. Thread the meat onto skewers so it’s easier to handle on the grill. Then, cook over very high heat; it’s how you get those delicious crispy, blackened bits on the edges of the meat.
20. Pack the pork up in lettuce wraps loaded with fresh, crisp veggies, fragrant herbs, and toasted nuts. It’s the perfect setup for a casual, serve-yourself kind of gathering.
Grilled Salmon
21. Since the skin won’t be in direct contact with the grill to get nice and crisp, go with skinless fillets.
22. The smoky fish can stand up to the spicy sweetness of a tropical fruit salsa. Prepare it before cooking the fish so the flavors have time to meld.
23. Grill on cedar planks: Rich wood smoke infuses the salmon.
24. Put the lid on the grill so the fish bathes in cedar smoke, the main “seasoning.”
25. Choose salmon: Packed with flavor and heart-healthy fats, it can handle the grill. Flaky fish like cod, sole, and tilapia tend to fall to pieces.
Grilled Burgers
26. Start with ground buffalo. It has fewer calories and as much as half the sat fat of 90% lean beef, but boasts big, meaty flavor.
27. Add some Parmigiano-Reggiano to the patties—it kicks up the savory taste and seasons the burgers from the inside.
28. Stir in a splash of extra-virgin olive oil. A little heart-healthy fat added to the patties helps keep the extra-lean burgers moist.
29. Make a kickin’ condiment: Slow-roast tomatoes to intensify their sweetness. (see post: http://jovinacooksitalian.com/2012/07/26/italian-tortasavory-pies/). Add a little tangy balsamic vinegar and peppery basil, then puree the mixture into a ketchup.
30. Grill the burgers over high heat to no more than medium so they don’t dry out. Toast the buns on the grill to add a little crisp texture and some lightly charred flavor.
Here Are Some Of My Favorite ” Good For You” Burger Recipes For Your Next BBQ:
Grilled Grass Fed Beef Burgers
Grass Fed Beef cooks as much as 30% faster and needs a lower temperature than grain fed beef. There is less fat on grass fed beef and it melts at a lower temperature than the grain fed beef.
Ingredients:
- 1 1/4 pounds ground grass fed beef
- 4 cloves garlic, finely chopped
- 2 teaspoons fresh finely chopped rosemary
- 2 teaspoons fresh finely chopped sage
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons olive oil
Directions:
Mix the garlic and spices into the meat. Form beef into 4 patties. Make a slight indentation in the center of each burger to avoid burger bulge – the tendency for the burger to get too big in the middle.
Rub burgers with 2 teaspoons oil.
Cook on medium low heat on a gas or charcoal grill, covered, turning once, about 6 minutes total for medium-rare or to desired temperature.
Serve burgers on whole wheat buns with cheese, tomato slices, lettuce, red onion slices, and any other condiments you wish (mustard, ketchup, mayo).
Mushroom-Rice Burgers with Cheddar Cheese
Serves 4
The following recipe combines mushrooms, oats and brown rice into a patty that looks like a hamburger and has a rich, earthy flavor. It’s also a great way to use up leftover brown rice. Note that vegetarian burgers are more fragile than meat burgers. Cook them on a well-oiled vegetable grill grate (see picture in this post) and turn as gently as possible with a wide spatula.
For the burgers:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 8 ounces white mushrooms, wiped clean with dampened paper towels and finely chopped
- 1 cup cooked brown rice
- 1/2 cup quick oats
- 4 ounces coarsely grated sharp Cheddar cheese (about 3/4 cup)
- 1 egg, lightly beaten
- Salt and freshly ground black pepper, to taste
- 3 tablespoons fine dry bread crumbs
For Serving:
- 1 large fresh, ripe tomato, thinly sliced
- 1 large onion, thinly sliced (optional)
- Pickle slices
- 1/2 head iceberg lettuce, thinly sliced
- 4 whole-wheat hamburger buns
- Ketchup and/or mayonnaise and/or mustard
Vegetable Grill Grate
Directions:
1. Prepare the burger mixture.
Heat the oil in a nonstick skillet over medium heat. Add the onion and garlic and saute until soft but not brown, about 4 minutes. Increase the heat to medium-high, add the mushrooms, and cook, stirring occasionally, until tender and most of the mushroom liquid has evaporated, about 4 minutes.
2. Stir in the brown rice and cook for 1 minute. Remove from heat and transfer the mixture to a large bowl. Stir in the oats, cheese, bread crumbs and egg. Add salt and pepper. Cover the mixture and refrigerate until firm, 3 to 4 hours.
3. Line a baking sheet or large plate with plastic wrap. Wet your hands slightly and form the vegetable mixture into 4 patties. Place the patties on the prepared baking sheet, cover loosely with plastic wrap, and refrigerate for 1 hour.
4. Preheat grill to high.
5. When ready to cook, place a vegetable grill grate on the hot grill and preheat it for 5 minutes. Oil the vegetable grate and place the patties on it. Grill, turning carefully with a spatula, until nicely browned on both sides, 4 to 6 minutes per side. Aas the burgers cook, toast the buns over the flames as well.
Serve as you would any burger, with lettuce, tomato, onion, pickles and condiments.
Turkey and Vegetable Burgers
The vegetables in this turkey burger mixture not only contribute lots of vitamins and nutrients, but they also help to moisten burgers that can otherwise be quite dry. Make sure to buy lean ground turkey breast.
Ingredients:
- 1 tablespoon extra virgin olive oil
- 1/2 cup finely diced onion
- 1/2 cup finely diced red bell pepper
- Salt to taste
- 1 large garlic clove, green shoot removed, minced
- 2/3 cup finely grated carrot (1 large carrot)
- 1 1/4 pounds lean ground turkey breast, preferably organic, from humanely raised turkeys
- 2 tablespoons prepared barbecue sauce or see recipe for Quick BBQ Sauce below
- Freshly ground pepper to taste
- Canola oil for the skillet
- Whole grain hamburger buns and condiments of your choice
Directions:
1. Heat the olive oil over medium heat in a medium skillet and add the onion. Cook, stirring, until it begins to soften, about 3 minutes, and add the diced red pepper and a generous pinch of salt. Cook, stirring often, until the vegetables are tender, about 5 minutes. Stir in the garlic and the grated carrot and cook, stirring, for another minute or two, until the carrots have softened slightly and the mixture is fragrant. Remove from the heat and cool.
2. In a large bowl, combine the ground turkey with 3/4 teaspoon kosher salt, 2 tablespoons barbecue sauce and ½ teaspoon freshly ground pepper Add the sautéed vegetables and mix together well. Shape into 6 patties, about 3/4-inch thick and place on a plate. Cover with plastic wrap and chill for 1 hour.
3. Heat a nonstick griddle over medium-high heat and brush with a small amount of canola oil, or prepare a medium-hot BBQ grill and cook the patties for 4 minutes on each side. Serve on whole grain buns, with the condiments of your choice and additional BBQ sauce.
Yield: 6 burgers.
Advance preparation: You can make this turkey burger mix, shape into patties and freeze for 2 or 3 months. Thaw as needed. The mix will keep for a day in the refrigerator, but check the use-by date on the turkey package.
Quick BBQ Sauce
- 2 tablespoons packed light brown sugar
- 1/2 cup ketchup
- 1/2 teaspoon dried yellow mustard powder
- 1/2 teaspoon garlic powder
- 1 tablespoon Worcestershire sauce
- 2 tablespoons molasses
- 2 tablespoons orange juice
- 1 teaspoon chopped fresh garlic
- Hot sauce, if you like it spicy
Purée all sauce ingredients in a food processor until very smooth.
Related articles
- 10 Best BBQ and Grill Tools (brainz.org)
- Family, Friends and Food Over Fire (bnpositive.com)
- Light it up: Healthier Grilling (goerie.com)
- http://www.foodandwine.com/articles/10-easy-ways-to-master-the-grill
- http://www.epicurious.com/articlesguides/holidays/grilling/barbecueraichlen
- http://jovinacooksitalian.com/2012/06/27/how-to-grill-without-meat/
- http://jovinacooksitalian.com/2012/05/25/italian-grilling-recipes-to-start-the-summer-off/
- http://jovinacooksitalian.com/2012/05/17/grilling-with-an-italian-accent/
- http://jovinacooksitalian.com/2012/06/25/homemade-italian-sauces-marinades-and-seasoning-mixes/
- Competition BBQ Secrets Review Released Today by EveryReview.net (prweb.com)
With a nod to good health and great taste, consider some out-of-the-ordinary vegetarian entrée options for grilling this summer. There’s more to vegetable grilling than just throwing some sliced vegetables onto the grill. With the right recipes, you can create tasty meat-free menu items that are substantial enough to take center plate at your cookout. They’ll be just as hearty as the meat options you’re serving, and full of fantastic flavor, thanks to time spent on the grill.
Don’t be surprised if the meat-eating guests take to these dishes as much as the vegetarians do. And if the attending carnivores want further motivation besides great taste, here it is: Research has shown that reducing the amount meat in your diet can cut your risk of developing cancer, heart disease, high blood pressure, obesity, and type 2 diabetes.
In addition to providing the smoky flavor that emanates from the coals, grilling caramelizes the natural sugars in the vegetables and makes them taste extra sweet. Just about anything that sprouts from the ground or grows on a tree can be suspended over coals, including corn on the cob, zucchini, potatoes, onions, pineapples, mangoes, and mushrooms. Most vegetarian foods are more delicate than meat and have less fat. So to keep food from sticking to the grill and falling apart, it’s important to keep the grill clean and well-oiled.
Once the grill is hot, scrape it well with a grill brush to remove burned-on bits of food. Then fold a paper towel into a small square, soak it with vegetable oil. Grab it with your long-handled tongs and rub down the grill thoroughly.
For sandwiches, cut veggies like zucchini and eggplant lengthwise into thin slices–or into thick rings, in the case of onions, tomatoes, and peppers. Round out the meal by serving grilled veggies over pasta, rice, or polenta. Asparagus is one of the best and simplest vegetables to grill and is terrific in pastas and rice dishes. Leave the spears whole and simply lay them perpendicular across the grill grates!
How To Make Pizza On the Grill
Grilled pizzas are a specific style of pie: typically thin-crusted, they’re lightly sauced (too much liquid means a soggy crust) with minimal toppings. They also cook very fast.
Make the Dough
Use your favorite crust recipe or see recipe below. Divide the dough into two or more pieces and shape into balls for individual-sized pizzas. Set the dough aside to proof while you prepare your toppings.
Tip: if you have a heavy-duty mixer or bread machine, double the recipe. Divide and shape the dough, and freeze each portion in a plastic freezer bag greased with about a tablespoon of olive oil for another dinner.
Assemble Your Toppings
With grilled pizza, the crust is the star. Choose a few simple ingredients that can showcase the smoky flavor and crispy crust. Or go for minimalism: top the grilled bread with a brushing of good olive oil, a sprinkling of coarse salt, and bit of chopped fresh herbs.
Suggested bases: marinara, pesto, flavored olive oil, salsa verde.
Suggested cheeses: mozzarella, fresh mozzarella, ricotta, feta cheese, Parmesan, Gorgonzola.
Ideas for toppings: grilled vegetables, fresh figs, fresh herbs, fresh arugula, toasted pine nuts, olives or capers, caramelized onions, roasted garlic.
Grill the Crust
Prepare the grill for high heat.
Shape the dough into rounds, either stretching it by hand or using a rolling pin. Each round should be no more than ¼ inch thick. You can stack the rounds by layering waxed paper, parchment, or a clean well-floured kitchen towel in between the individual crusts. When the coals are hot, have all of your toppings ready near the grill.
The easiest method for grilling pizza is to par-bake the crust: grill one side just long enough to firm up the crust so you can move it easily. By taking it off the heat, you can take your time arranging the toppings and are less likely to burn the bottom of the pizza.
Begin by placing one or two dough rounds on the grill.
- You can oil the grill grates, but it’s not necessary; once the crust has set, after about three minutes, it should be easy to pull off the heat with tongs, a spatula, or your fingers.
- Don’t worry if it droops a little through the grate–it’ll firm up fast.
- After two to three minutes, give it a little tug–it should move easily. If it sticks, give it another minute or so.
- When the crust is set, remove it from the heat and transfer it to a plate or peel; flip it over so the “done” side is up, and add the toppings.
Grilled Veggie Pizza
4 pizzas
Ingredients:
Dough:
5 cups all-purpose flour ( or half whole wheat and half white flour)
1 tablespoon sugar
1 tablespoon kosher salt
1 teaspoon instant yeast (or active dry yeast, dissolved)
3 1/2 tablespoons olive oil
1 3/4 cups room temperature water
Directions:
Combine ingredients in a mixer with a dough hook and knead for six minutes. Let rise until doubled. Divide into 4 balls of dough and keep covered.
Toppings: (Enough for 4 pies)
- 2 pounds mozzarella cheese, shredded
- 1 large bell pepper, chopped
- 1 large red pepper, chopped
- 8 ounces mushrooms, sliced
- 2 cups sweet corn
- 4 scallions, diced
- Fresh oregano or basil
Directions:
Place ingredients in small bowls near the grill for easy access.
Simple sauce:
- 2 cups tomato sauce (depending on how saucy you like your pies)
- 1-2 teaspoons red pepper flakes
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 tablespoon dried oregano
- Big pinch of salt and pepper
Directions:
Stir together sauce ingredients and place near grill.
Appetizers
Eggplant Caponata Crostini
Serves 8
Ingredients
- 1 tablespoon olive oil, plus more for grilling
- 1 large onion, finely chopped
- 2 tablespoons golden raisins
- 2 tablespoons pine nuts
- 2 garlic cloves, thinly sliced
- 1/4 to 1/2 teaspoon crushed red-pepper flakes
- 1/2 cup tomato paste
- 1 teaspoon unsweetenedcocoa powder
- 1-2 tablespoons sugar or Truvia sugar substitute equivalent
- 1/3 cup red-wine vinegar
- Coarse salt
- 1 small eggplant, cut into 1/2-inch slices
- 8- 1/4-inch-thick diagonal slices Italian bread
- Fresh basil leaves, for garnish
Directions:
- Preheat a BBQ grill or grill pan over medium-high heat. Brush both sides of eggplant slices lightly with oil. Grill 6 minutes on each side. Cut into ½ inch cubes.
- Start sauce while eggplant grills. Don’t turn off grill.
- In a 5-quart Dutch oven or pot, heat oil over medium-high. Add onion, raisins, pine nuts, garlic, and red-pepper flakes; cook stirring occasionally, until onion has softened, 4 to 6 minutes.
- Add tomato paste, cocoa powder, and sugar; cook, stirring, until tomato paste is fragrant, 2 to 3 minutes. Add eggplant, vinegar, and 1/3 cup water.
- Cover and cook, stirring occasionally, until mixture is thick, 7 to 10 minutes. Season with salt and more sugar (up to 1 tablespoon), as desired.
- Brush both sides of bread with olive oil. Grill, turning once, until toasted and grill marks appear, about 2 minutes per side.
- Top grilled bread with caponata; garnish with basil leaves. Caponata can be refrigerated up to 5 days in an airtight container; let cool completely before storing.
Grilled Caprese Sandwiches
4 Sandwiches
Ingredients:
- 8 slices round narrow Italian bread
- 2 large garlic cloves, halved
- 1 tablespoon olive oil
- 8 slices (6 oz.) fresh mozzarella cheese
- 2 ripe plum tomatoes, thinly sliced (8 slices)
- Pesto
- 1/2 teaspoon black pepper
Directions:
Rub a side of each slice of bread with a cut side of garlic and brush with oil. Spread the plain side of half the bread slices with a thin layer of pesto.
Layer cheese and tomatoes on top of the pesto. Sprinkle with black pepper. Top with remaining bread, garlic side up. Grill sandwiches until grill marks appear and cheese is beginning to melt, 6 minutes, turning once.
Main Dishes
Stuffed Grilled Zucchini
4 servings.
Ingredients:
- 4 medium zucchini
- 5 teaspoons olive oil, divided
- 2 tablespoons finely chopped red onion
- 1/4 teaspoon minced garlic
- 1/2 cup dry bread crumbs
- 1/2 cup shredded part-skim mozzarella cheese
- 1 tablespoon minced fresh oregano
- 1/2 teaspoon salt
- 3 tablespoons grated Parmesan cheese
Directions:
Cut zucchini in half lengthwise; scoop out pulp, leaving 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp.
In a skillet, saute pulp and onion in remaining oil. Add garlic; cook 1 minute longer. Add bread crumbs; cook and stir for 2 minutes or until golden brown.
Remove from the heat. Stir in the mozzarella cheese, oregano and salt.
Spoon into zucchini shells. Sprinkle with Parmesan cheese.
Grill, covered, over medium heat for 10-15 minutes or until zucchini is tender.
Tomatoes Stuffed with Cannellini and Couscous
Serves: 6
After the initial assembly, this dish takes care of itself. If you like, you can prepare and grill the tomatoes well ahead of serving. The flavors will get even better.
Ingredients:
- ½ cup couscous
- 4 tablespoons olive oil (preferably extra-virgin), divided
- 1/2 cup chopped onion
- 1 garlic clove, minced
- 1/2 cup vegetable broth
- 6 large ripe but firm tomatoes (10 ounces each; about 4 3/4 pounds total)
- 1 can (15 ounces) cannellini beans, rinsed and drained
- 2 tablespoons chopped fresh parsley
- 1 1/2 teaspoons Italian seasoning
Directions:
Preheat the grill. Coat a 9″ x 6″ disposable foil pan with cooking spray.
In a medium skillet, heat 2 tablespoons of the oil over medium heat. Add the onion and garlic and cook for 3 minutes, or until the onion is softened.
Meanwhile, cut 1/4″ slices from the tomato tops. Discard the tops. With a serrated knife or spoon, scoop out the tomato flesh, leaving 1/4″-thick walls. Set aside. Finely chop the tomato flesh. Add to the onion along with the beans, parsley, Italian seasoning, pepper, vegetable broth and the couscous. Stir to combine. Spoon into the reserved tomato shells, mounding slightly. Spoon any extra stuffing into the base of the pan. Drizzle with the remaining 2 tablespoons of oil. Cover with aluminum foil.
Place on the grill away from direct heat. Grill, rotating the pan occasionally, for about 45 minutes, or until the tomatoes are tender and the tops are golden. Allow to stand for 20 minutes.
Grilled Stuffed Eggplant
Serves: 6
Ingredients:
- 3 small eggplants, halved lengthwise
- 1/4 cup grated Parmesan cheese
- 1/4 cup seasoned dry bread crumbs
- 3 plum tomatoes, finely chopped
- 1 tablespoon chopped fresh parsley
- 4 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons olive oil
Directions:
Preheat a covered grill to medium-high.
With a small, sharp knife, scoop out the flesh of each eggplant leaving 1/4-inch thick shells and place in a medium bowl. Add the cheese, bread crumbs, tomatoes, parsley, garlic, salt, and pepper. Stir to mix. Stuff the mixture tightly into each eggplant half. Drizzle with the oil.
Place the eggplant halves in a disposable aluminum foil pan. Set on the grill. Cover and grill for 20 to 25 minutes, or until the eggplant is soft and the top is golden and crisp.
Portobello Burgers with Roasted Peppers, Mozzarella, and Caramelized Onions
Serves: 4
This grilled “burger” with all the trimmings will satisfy even devoted beef fans. Serve some oven sweet potato fries on the side.
Ingredients:
- 1 tablespoon extra virgin olive oil
- 1 onion, thinly sliced
- 1 teaspoon sugar
- 1 tablespoon balsamic vinegar
- 4 portobello mushroom caps, about 3 1/2-4 ounces each
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 4 slices fresh mozzarella cheese, about 2 ounces
- 4 (100-calorie) light multi-grain english muffins or hamburger buns
- 2 jarred roasted red peppers, drained and cut into strips
Directions:
Preheat the grill.
Heat 1 teaspoon of the oil in a small nonstick skillet over medium-high heat. Add the onion and sugar and cook, stirring occasionally, until lightly browned, about 5 to 6 minutes. Remove from the heat.
Combine the remaining 2 teaspoons oil and the vinegar in a small bowl. Brush the mixture over the mushroom caps and sprinkle with the salt and pepper.
Grill, covered, turning occasionally, until tender, 9 to 11 minutes. Top each with 1 slice of the cheese and grill until the cheese melts, about 1 to 2 minutes longer. Transfer to a plate and keep warm.
Toast the muffins or rolls. Place the bottom half of each muffin on a plate and top with 1 portobello cap, one-fourth of the roasted peppers, and one-fourth of the onion. Top with the remaining muffin halves.
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The keys to good Italian grilling are the use of olive oil and fresh herbs. The fresh herbs play a large role because they help bring out the full flavor of the dish. The Italian grill also uses a lot of skewered meatsl, which is great for parties. So, if you’re looking for something a little different when planning your next cookout, you might want to try it Italian-style. Spiedini, which means “skewers”—are one of the many ways Italians enjoy grilled food. Basically, spiedini are the equivalent of “shish kebab.” The skewers can be made of metal or wood—though, sometimes, simply rosemary sprigs are used. (If using wooden skewers, first soak them in cold water for about 30 minutes to prevent them from burning.)
The preparation for spiedini is simple: Small chunks of meat or fish are placed on skewers (each one an individual serving)—sometimes including vegetables—which are then cooked over a grill. In addition to being versatile—really any combination of meat, vegetable or fruit that can be cut and skewered may be used—spiedini are a great time saver. They may be served as an appetizer, accompaniment (contorno), entrée, or dessert. In fact, using the suggestions here, you can prepare an entire meal outside on the grill—from start to finish—without the need for any indoor cooking at all.
As appetizers, vegetables work well. First, brush the grill with vegetable oil and then grill long slices of eggplant and/or zucchini—cut the vegetables on a diagonal or longitudinally so the slices will be long enough not to fall through the grill grate.. Before serving, drizzle the grilled vegetables with olive oil and garnish with herbs, such as parsley and thyme, and chopped (or roasted) garlic.
If you like anchovies, another great antipasto idea is “Spiedini di alici pomodoro e olive”—grilled fresh anchovies (which are then rolled) and sliced zucchini, with raw tomato wedges and pitted black olives. These spiedini can be served on a bed of lettuce-heart leaves, drizzled with olive oil and garnished with basil.
As a main course, meat spiedini are the most popular in Italy. For these, it’s important to choose tender cuts of meat—such as chicken breast, lamb, pork, and sausages—evenly cut into approximately one-inch pieces. If you want to use beef, select tender cuts, but they don’t have to be particularly lean. To make Spiedini misti di carne (mixed meats), alternate onions, peppers slices, and cubes of various meats, and then grill. A leaf of fresh sage and/or a bay leaf between the pieces of meat will add flavor. To enhance the taste, try marinating the meat—already cut and ready to be skewered—for a few hours prior to grilling, mixing now and then. To make the marinade, simply coat the pieces of meat with olive oil (not too much), and add rosemary leaves (finely chopped), sage, bay leaves, salt and pepper.
Fish spiedini (spiedini di mare) are also popular in Italy. For these, the most commonly used seafood are shrimp, scallops, tuna, swordfish, cuttlefish or calamari. The fish is usually lightly marinated or else brushed before grilling with olive oil, herbs (parsley or thyme), sometimes garlic, and salt and pepper. Spiedini di mare are usually served with lemon and a fresh green salad.
Grilled fruit can provide a sweet, healthy finale to your outdoor feast. The grilling process caramelizes the fruits’ natural sugars and concentrates the flavors. Peaches, pears, and apples—simply cut in half and pitted—are great for grilling. Adding just a little lemon juice will preserve the fruit’s color and a sprinkle of sugar and cinnamon will enhance the natural flavors. Be sure to brush the grill with vegetable oil so the fruit doesn’t stick. You can then serve the fruit alone or with scoop of ice cream. It’s delicious with yogurt too. Or, try a fresh fruit spiedini using cubes of fresh pecorino and raw pears; or you can serve spiedini di frutta (mixed fresh fruits)—using slices of uncooked peaches, apples, pears, and whole strawberries. Squeeze lemon juice over the fruit to prevent it from oxidizing and turning brown.
The following is a list of essential ingredients for the Italian Grill pantry:
- Anchovies (cured): Salted anchovies are a key ingredient in Italian grilling, any recipe that calls for them.
- Bread Crumbs: A strange ingredient for the grill, but a lot of meats have a light coating of breadcrumbs..
- Bread Cubes: The bread cubes are used in a lot of skewered recipes in Italy, generally they are cut up in 1-inch cubes.
- Caciocavallo: A cheese made from cow’s milk and is a firm cheese. The cheese is usually in the shape of a spindle and can be found in Italian stores or very well stocked grocery stores. If you are unable to find it, you may substitute with provolone cheese
- Lemons: The juice of lemons are used a lot in grilling, and only fresh lemon juice should be used.
- Pancetta: An Italian-style that is cured, but not smoked like American bacon.
- Flat-leaf parsley, Oregano, Rosemary, Fennel or Sage are the most common types of herbs used.
- Pecorino: A hard cheese made in Italy that is made from sheep’s milk. This cheese can be found at most grocery stores,
- Prosciutto: Domestic prosciutto is good for cooking with, but imported from Italy is far superior.
- Olive Oil: Use inexpensive extra-virgin olive oil, unless a recipe calls for something else.
Appetizers
Grilled Summer Squash with Pesto and Balsamic Syrup
Ingredients
- 1-1/2 lb. assorted summer squash, trimmed and sliced diagonally into 1/2-inch-thick ovals
- Kosher salt
- 1 cup packed fresh basil leaves
- 1/4 cup plus 2 Tbs. extra-virgin olive oil, more for drizzling
- 2 tablespoons grated Parmigiano-Reggiano
- 1/2 cup balsamic vinegar
- Freshly ground black pepper
- 2 tablespoons toasted pine nuts
Directions
Prepare a high gas or charcoal grill fire. In a colander, toss the squash with 2 teaspoons kosher salt and let drain in a colander for 30 minutes; transfer to a large bowl.
Meanwhile, put the the basil, Parmigiano-Reggiano, 1/4 cup of the olive oil, and 1/2 tsp. salt in a food processor and purée until smooth.
In a small saucepan over medium-low heat, boil the balsamic vinegar until syrupy and reduced to about 2 tablespoons, 8 to 10 minutes.
Toss the squash with the remaining 2 tablespoons. extra-virgin olive oil and a few grinds of freshly ground black pepper. Grill, flipping once, until golden and tender, 8 to 12 minutes. Arrange on a platter, dot with the pesto, and drizzle with extra-virgin olive oil and the balsamic syrup to taste. Sprinkle with pine nuts and serve.
Grilled Bread Salad With Basil and Cherry Tomatoes
Ingredients
- 1 medium loaf (about 1/2 pound) rustic Italian bread (like ciabatta), cut lengthwise into 1-inch-thick slices
- 1/2 cup extra-virgin olive oil
- Kosher salt
- 1 clove garlic, halved lengthwise
- 1 pint cherry or grape tomatoes, halved
- 1 bunch scallions (about 8), trimmed and thinly sliced (both white and green parts)
- 12 large basil leaves, torn into small pieces
- 1/4 cup red-wine vinegar
- 8 oz bocconcini (small fresh mozzarella balls), halved or substitute a large fresh mozzarella cut into 1-inch pieces.
Directions
Prepare a medium-high fire on a gas or charcoal grill. Clean and oil the grates to prevent sticking. Using a pastry brush, dab both sides of the bread slices with 2 tablespoons oil and sprinkle with 1/2 teaspoon salt. Grill the bread until it browns and gets good grill marks, about 2 minutes. Grill the other side until browned, about 2 minutes, and transfer to a large cutting board to cool. Rub the cut sides of the garlic over the bread and discard the garlic. Put the cherry tomatoes and scallions in a large serving bowl with the basil. Cut the bread into 1-inch pieces and add to the bowl.
In a small bowl, whisk the remaining oil with the red-wine vinegar, pour over the bread mixture, and toss well. Let the salad sit for up to 2 hours before serving. Just before serving, fold in the bocconcini and season with salt to taste.
Main Dishes
Grilled Prosciutto-Wrapped Chicken
Ingredients 
- 4 medium boneless, skinless chicken breast halves (about 1. lb.)
- Garlic salt and freshly ground black pepper
- 12 large basil leaves
- 1/4 lb. Italian fontina cheese, thinly sliced
- 4 thin slices prosciutto (preferably imported)
- 1 tablespoon extra-virgin olive oil
Directions
Prepare a medium charcoal fire or light a gas grill to medium high.
Meanwhile, prepare the chicken breasts. Cut through each one horizontally almost all the way through and open it like a book. Sprinkle the chicken all over with 1/2 teaspoon each garlic salt and pepper. Layer the basil leaves and fontina evenly on half of each breast and then fold it closed. Wrap a slice of prosciutto around each breast to hold it closed and then brush lightly on both sides with the olive oil.
Reduce the heat on the gas grill to medium. Grill the chicken breasts, covered, until they are well marked, about 4 minutes. Flip and cook, turning every few minutes, until the chicken is just firm to the touch and an instant-read thermometer inserted into the center of the breast registers 165°F, 10 to 12 minutes more. Let cool for a couple of minutes and then serve.
Grilled Rosemary-Salmon Skewers
Ingredients
- 2 teaspoons minced fresh rosemary
2 teaspoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon freshly grated lemon zest
- 1 teaspoon lemon juice
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- Red Onion, cut into 1 inch squares and/or cherry tomatoes
- 1 pound center-cut salmon fillet, skinned or tuna, cut into 1-inch cubes
Directions
Preheat grill to medium-high. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes/red onion squares, divide them among eight 12-inch skewers. Oil the grill rack. Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total.
Grilled Sicilian-style Sirloin Steak
In this recipe the steaks are marinated for about 12 hours before breading and grilling.
Yield: 6 to 8 servings
Ingredients
- 1 cup extra-virgin olive oil, and more for drizzling
- 1/2 cup red wine vinegar
- 2 tablespoons finely chopped fresh basil
- 2 garlic cloves, finely chopped
- Freshly ground black pepper to taste
- 6 sirloin steaks (about 3 3/4 pounds total)
- 1 1/2 cups dry bread crumbs
- 1/2 cup freshly grated parmigiano-reggiano cheese
- 1 tablespoon dried oregano
- Salt to taste
Directions
In a bowl, mix together 1 cup of the olive oil, the vinegar, garlic, basil, and pepper to taste in a 9 x 12-inch ceramic or glass baking pan. Dip both sides of the steaks in this mixture and then leave to marinate in the refrigerator, covered, for 12 hours, turning several times. Remove the steaks from the refrigerator 15 minutes before grilling.
Remove the steaks from the marinade and discard the marinade.
Spread the bread crumbs on a large plate and mix in the cheese and oregano. Salt the steaks to taste and dredge in the bread crumbs, patting the steaks to coat them thoroughly.
Place the steaks on the grill and cook, turning only once, to desired doneness, 12 to 15 minutes in all for rare.
Grilled Skewered Meatballs
This Sicilian recipe is an example of cucina arabo-sicula, Sicilian cuisine influenced by the medieval Arab era. 
Yield: 4 servings
Ingredients
- 1 pound lean ground beef or turkey
- 1/4 egg substitute
- 1/2 cup freshly grated pecorino cheese
- 1/2 cup fresh bread crumbs
- 2 tablespoons finely chopped fresh parsley
- 1 garlic clove, peeled and finely chopped
- Salt and freshly ground black pepper
- About 1/2 loaf French or Italian bread, cut into eighteen 1-inch cubes or you can substitute vegetables, such as sun-dried tomatoes and artichoke hearts.
- Twelve 8- to 10-inch wooden skewers
- Extra-virgin olive oil for basting or drizzling
Serve with the Grilled Pepper Recipe, below.
Directions
In a medium-size bowl, mix the ground beef, egg substitute, pecorino, bread crumbs, parsley, garlic, salt and pepper to taste. Form the meat with wet hands to prevent sticking into 18 walnut-sized balls. Leave the meat to rest in the refrigerator for 30 minutes.
Prepare a medium-hot charcoal fire or preheat a gas grill for 15 minutes on medium.
Double skewer all the ingredients: place a meatball on a cutting board and skewer the meat balls alternately with the bread cubes, keeping the 2 skewers parallel to each other about 1/2 inch apart.
Place the skewers on the grill and cook, turning occasionally and basting with olive oil, until the meat and bread are golden brown, 15 to 20 minutes.
Grilled Red, Yellow and Green Peppers
Grilling bell peppers of different colors is common in Sicily and Sardinia and makes a very attractive presentation. Their flavor is a natural accompaniment to grilled meats. The charred skin of the peppers is peeled off before serving, leaving the smoky flavor. You don’t have to core or halve the peppers before grilling.
Yield: 4 servings
Ingredients
- 2 red bell peppers
- 2 green bell peppers
- 2 yellow bell peppers
- 3 tablespoons extra-virgin olive oil
- Juice of 1 lemon
- 2 garlic cloves, very finely chopped
- 2 tablespoons finely chopped fresh basil
- Salt and freshly ground black pepper to taste
Directions
Prepare a hot charcoal fire or preheat a gas grill for 15 minutes on high.
Place the peppers on the grill and cook, turning, until they have blackened on all sides. When the peppers are cool enough to handle, peel off the skin and remove the core and seeds. Cut into strips and arrange attractively on a platter.
Whisk together the olive oil, lemon juice, garlic, basil, and season with salt and pepper. Pour over the peppers at the last moment and serve.
Dessert
Grilled Fruit Skewers
Spiedini alla frutta
Ingredients
- 2 golden delicious or gala apples, cored and cut into 8 wedges
- 2 bananas, peeled and cut crosswise into 8 pieces
- 2 ripe but fairly firm peaches, pitted and cut into 8 wedges
- 1/3 ripe pineapple, peeled, cored, and cut into 1-inch pieces
- 1/2 lemon
- 24 fresh mint leaves
- Sugar
Directions
Prepare a grill for direct-heat cooking over medium-hot charcoal (medium-high heat for gas).
Arrange apple, banana, peach and pineapple on a platter. Squeeze lemon over apple and banana. Alternately thread fruit and mint leaves onto 8 skewers.
Sprinkle fruit with sugar. Let stand until sugar dissolves, about 5 minutes.
Lightly brush grill rack with oil. Grill fruit, turning once, until lightly browned and softened, about 5 minutes.
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Grilling is one of the healthiest ways to cook, if you do it right!
By choosing foods that are low in fat, high in nutrients and full of flavor you can get great meals that are also healthy. Use marinades, not only to add extra flavor, but also to reduce the formation of cancer causing substances on foods. A marinade containing olive oil and/or citrus juices can reduce the formation of these chemicals by as much as 99% and, since, marinades tenderize meats, you will have a much better meal.
There has been a lot of talk about grilling and cancer. While the risk is real and you really need to keep this in mind, there are some simple things you can do to greatly reduce the cancer risk. Two primary substances, Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH) are chemicals that form on food, primarily meats, when they come in contact with intense heat and flame. They are known cancer causing agents, so you need to reduce their formation, as much as you can. HCAs and PAHs are formed mostly from fat. Either by fat being heated to extreme temperatures or by the smoke created by fat burning. For the most part, this applies to meat fats and not just the grease and fat from what you are cooking, but from the build up on the bottom of your grill.
Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (basil, mint, rosemary, thyme, oregano, and sage) used in marinades, reduced HCA formation dramatically. These herbal antioxidants reduce the formation of chemicals when meat is grilled and, also happen to be, herbs traditionally used in Italian cooking.
To reduce the risks follow these basic tips:
- Keep your grill clean. A clean grill not only cooks better it is safer in every way.
- Trim excess fats from foods. These fats are the troublemaker, so keep it to a minimum.
- Use marinades based on olive oil and/or citrus juices.
- Avoid flare-ups. Flare-ups burn foods and this increases HCA formation.
- Don’t overcook foods. The charred bits on foods are the largest sources of PAHs and HCAs, so if you have charred sections of meat cut them off.
- Use herbs like basil, mint, rosemary, thyme, oregano, and sage to add flavor and reduce HCA formation in foods.
- Grill extra vegetables to accompany meats. They do not form HCAs like meats do, plus the antioxidants they contain may help to lessen some of the damage HCAs and other cooking toxins cause in your body.
Appetizers
Clams Oreganato on the Grill
Serves 4 as an appetizer
- 1 cup Progresso Italian bread crumbs
- 2 tablespoons olive oil
- 2 cloves of garlic chopped very fine
- 2 tablespoons chopped parsley
- 1 teaspoon dried oregano
- ¼ teaspoon salt
- ½ teaspoon crushed red pepper
- 12 cherrystone or littleneck clams, scrubbed
- 3-4 tablespoons low sodium chicken broth
- 1 lemon, cut into wedges
Heat grill and coat the rack with vegetable oil. Dip each closed clam in water (this will add steam) and place on the grill so that none of the clams are overlapping. Close cover and grill for approximately 4-5 minutes or until clam shells open. Check often for clams that have popped open. Remove clams with tongs to a platter as soon as they open their shells.
In a bowl, combine the bread crumbs, garlic, parsley, oregano, crushed red pepper and salt. Add the olive oil and stir until well combined. Add enough of the chicken stock to moisten the bread crumbs..
Top the bottom half of the clams with the bread crumb mixture, dividing mixture evenly on top of each clam, and place back on the grill. Close grill cover and for about 1 minute or until just heated through. Serve with lemon wedges.
Origins of Bruschetta
Bruschetta comes to us from Central Italy where it’s chiefly eaten as an appetizer or snack. The most basic bruschetta begins with tomatoes, good quality olive oil, garlic, vinegar, and onions. Depending on the combinations of ingredients you use, you can take this dish, from such a basic foundation, to one that is a uniquely- flavored creation.
Grilled Vegetable Bruschetta
1 small eggplant (1/2 – 3/4 pound)
1 small zucchini summer squash
1 large meaty tomato (about 1/2 pound)
1 red bell pepper
1 Vidalia onion, peeled
Olive oil
2 garlic cloves, cut in half
1/4 cup chopped fresh basil
6-1″ thick slices fresh Italian bread
1 cup (about 4 ounces) shredded mozzarella cheese
Balsamic vinegar
Cut the eggplant lengthwise into 1/2-inch thick slices. Cut the squash into long diagonal 1/2-inch thick slices. Cut the onion and tomato into crosswise 1/2-inch thick slices. Cut the pepper into quarters. Season vegetables with kosher salt, pepper and brush with olive oil. Brush bread slices with a little oil.
Put all the vegetables on the grill, except the tomato. Grill on medium high heat until cooked through and grill marks are formed, about 10 minutes. Grill the tomato slices about 2 minutes.
Grill one side of bread until lightly toasted, about 1 minute. Remove bread and vegetables from grill. While the bread is hot, rub the toasted side of each piece with garlic .
Chop vegetables into very small dice and add basil. Serve chopped vegetables on bread slices, drizzle with balsamic vinegar and sprinkle with shredded mozzarella cheese.
Main Dishes
Spinach Pesto
- 2 cups lightly packed baby spinach leaves (about 2 ounces)
- 1/4 cup pine nuts, toasted
- 2 tablespoons fresh lemon juice
- 2 teaspoons grated lemon peel
- 1/3 cup extra virgin olive oil
- Salt and freshly ground black pepper
- 1/3 cup freshly grated Parmesan
Combine the spinach, pine nuts, lemon juice, and lemon peel in a processor. Lightly pulse. With the machine running, gradually add the oil, blending until the mixture is creamy. Stir in the Parmesan. Season the pesto with salt and pepper to taste. This pesto freezes well if you have it leftover.
Grilled Boneless Chicken Breasts
Prepare grill and oil grates.
Brush 4 boneless chicken breasts with olive oil and season with salt and pepper.
Grill 5 minutes each side.. Top with a tablespoon or two of Spinach Pesto.
Spinach Pesto is also goes well with grilled scallops.
Grilled Fennel-Garlic Pork Chops
Fennel seed and pork are a fairly typical Italian combination.
- 1 tablespoons whole fennel seeds
- 1 teaspoon crushed red pepper flakes
- 3 medium garlic cloves, minced
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 4 (¾-inch-thick) loin bone-in pork chops
- Vegetable oil for brushing grill rack
Grind the fennel seeds and crushed red pepper flakes in a spice grinder or mortar and pestle (or, if you don’t have either of those, in a plastic bag with a rolling pin). Combine them in a bowl with the garlic, salt and enough of the olive oil to make a paste.
Pat the chops dry with paper towels, then spread the fennel-garlic paste over both sides of the chops. Let sit for 30 minutes (or up to a few hours, if you put them in the refrigerator; bring back to room temperature before cooking).
Grill the chops for 1-2 minutes per side over a hot fire, then reduce the heat to medium-low and cook for another 5-10 minutes, turning once or twice, until the internal temperature reaches at least 137 F. Let sit for a few minutes. Serve with a green salad. 4 servings
Grilled Bone-in Chicken Breasts and Legs with Tomato Olive BBQ Sauce
Tomato Olive Barbecue Sauce Ingredients:
- 1/4 cup extra virgin olive oil
- 1 large red onion, finely chopped
- 2 garlic cloves, finely chopped
- 1/4 cup red wine vinegar
- 1/4 cup balsamic vinegar
- 1 cup tomato puree
- 1/4 cup tomato paste
- 1/4 cup Kalamata olives, chopped fine
- 1/2 cup honey
- 1 tablespoon Worcestershire sauce
- 4 tablespoons steak sauce
- 3 tablespoons Sambuca, (optional)
- Freshly ground black pepper and kosher salt to taste
Instructions:
- Heat the olive oil over medium heat and add the onions, reduce heat, cover, sweat in the oil for about 10 minutes, stirring occasionally.
- Add the garlic, stir and cook for another 5 minutes.
- Pour in the red wine and balsamic vinegar, tomato puree, tomato paste, olives, honey, Worcestershire sauce, steak sauce, Sambuca, and salt and pepper.
- Raise heat to high and bring to a boil.
- Reduce heat and simmer for 15 minutes.
- Remove from heat and let cool down to room temperature.
Chicken Ingredients:
- 4 bone-in chicken breasts and 4 chicken legs with thighs attached
Instructions:
- Prepare grill for medium indirect grilling.
- Brush each piece of chicken with barbecue sauce.
- Grill indirectly until juices run clear, about 15 to 20 minutes. The chicken needs to reach an internal temperature of 165 degrees F.
- Remove the chicken from the grill, cover and allow to rest for about 5 minutes.
- Serve with remaining BBQ sauce for dipping.
Swordfish Kabobs
2 tablespoons chopped fresh rosemary
2 tablespoons extra-virgin olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
2 teaspoons grated orange rind
1 tablespoon fresh orange juice
2 teaspoons honey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
5 garlic cloves, chopped
1 1/2 pounds swordfish steaks, cut into 1-inch pieces (try to get 12 evenly cut cubes.)
4 medium red onions, peeled and quartered
12 (1-inch) pieces red bell pepper
12 cherry tomatoes
Vegetable oil
Combine first 10 ingredients in a large zip-top plastic bag; add swordfish fish cubes. Seal and marinate in refrigerator 30 minutes, turning once.
Prepare grill and oil grates. Remove fish from bag; discard marinade. Thread swordfish cubes, onions, and bell pepper alternately onto each of 4 (10-inch) skewers. Thread cherry tomatoes on a fifth skewer and set aside.
Place swordfish kabobs on grill and grill 8 minutes or until desired degree of doneness, turning once. After 4 minutes, place the tomatoes on the grill and rotate after two minutes. Serve tomatoes with fish kabobs and garnish with lemon slices. Serve with rice.
Serves 4.
Florentine Steak
Bistecca alla Fiorentina is traditionally made using T-bone or Porterhouse steaks, but you could make it with rib eyes, strip loins, sirloin, or even fillet steak.
As long as the meat is of a very high quality (organic, grassfed is best), it will taste delicious, even if it’s not entirely authentic! It is healthy only if you keep portions small – about 4 oz. per person.
The marinating time is quite long, so make sure you start this dish at least a day before you want to eat it.
- 2 10 oz. T-bone steaks
- 8 tablespoons extra virgin olive oil
- 6 fresh rosemary sprigs
- 3 garlic cloves, crushed
- Sea Salt
- Freshly ground black pepper
- Balsamic vinegar or lemon
- High quality extra virgin olive oil
Put the steak in a shallow dish. Mix together the olive oil, rosemary, and garlic and season with salt and pepper. Pour over the steak, cover and let rest in the refrigerator to marinate for 24 to 48 hours.
Heat a grill until it is very hot. Grill the meat to taste, turning to cook the steak evenly on both sides. Traditional Bistecca alla Fiorentina is served rare to medium-rare; test for doneness using an instant-read thermometer. Cook to an internal temperature of 130 to 135°F for medium-rare or an internal temperature of 120 to 125°F for rare.
Remove steaks from grill, and let rest for 5 minutes before slicing. Slice steak across grain, then place slices on heated dinner plates. Drizzle with a little balsamic vinegar or lemon juice and olive oil and shave some parmesan cheese over the top. Season to taste and serve. Good with an Arugula Salad.
Serves 4 or more
Dessert
Grilled Peaches with Mascarpone Cheese
- 4 firm, ripe peaches, pitted and halved
- olive oil for brushing the cut sides of the peaches
- 2 tablespoons honey
- 2 tablespoons Amaretto liqueur
- 1/2 cup mascarpone cheese, room temperature
- 8 teaspoons fig jam
- Mint leaves
Brush peaches lightly with olive oil. Place the peaches on a greased grill rack, cut side down, and do not move the peaches in order to get grill marks on them. It takes about 2 to 3 minutes per side to get those grill marks. Continue grilling the peaches until slightly softened and heated through, about 5 to 6 minutes total. Turn the peaches over and warm a minute or two.
Mix together the mascarpone cheese, Amaretto and honey.
To serve peaches, place a teaspoon of fig jam in the hollow where the pit had been and top each with a tablespoon of the mascarpone mixture. Decorate with mint leaves.
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