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Healthy Recipes

           

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Grilled Veggies

  

Perfect for healthier grilling on holiday weekends. The secret to safe grilling that cuts the risk of carcinogens lies in what you grill and how you grill it. Research has shown that vegetables and lean protein are better than red meat and that marinating food before it hits the grill can significantly reduce carcinogens during grilling. Try out some of these grilled vegetables at your next backyard barbeque!

Ingredients/Instructions

Asparagus – Plunge spears into boiling water for 1 minute. Blot dry with paper towels. Line up 3-4 spears like soldiers and insert a toothpick through them 1-inch below the tips. Insert another toothpick 1-inch above the bottom. Brush lightly with olive oil. Grill for 2 minutes, turn and grill 2 minutes.

Broccoli – Select spears with fat stems. Cut off the stems 2 inches below the crown, then stand spears on end and cut them vertically into 3/4-inch slices. Blanch for 1 minute. Blot dry with paper towels. Brush slices lightly with extra virgin olive oil. Grill for 1½ - 2 minutes on each side.

Carrots – Cut off the top and bottom of a fat, medium-large carrot. Cut lengthwise into 1/4-inch slices. Brush lightly with extra virgin olive oil. Grill slices for 3 minutes, turn and grill for 2 more minutes.

Onions (red, yellow or sweet) Cut crosswise into 1/2-inch slices. Insert 2 toothpicks crosswise into slices to hold them together on the grill. Brush lightly with extra virgin olive oil. Grill for 2 minutes on each side.

Portobello Mushrooms – Select mushrooms about 3-inches across. Discard the stems and use a small knife to pare away ragged edges. Brush lightly with extra virgin olive oil. Grill the mushrooms gill side up for 2 minutes, turn and grill for 2 minutes, or until no longer raw-looking inside at the thickest point.

Sweet Peppers – Choose peppers that are as square or triangular as possible, with sides that are flat. Standing a pepper on its bottom, hold a large knife and vertically cut off each side as a slab. Brush pepper pieces lightly with extra virgin olive oil. Grill for 3 minutes, turn, and grill for 2 minutes.

Zucchini Squash – Cut off the top and bottom off a fat, medium-large squash. Cut the squash lengthwise into 1/2-inch slices. Brush lightly with extra virgin olive oil. Grill for 2 minutes on each side.

(As always, choose organic content and fresh content as much as possible for the healthiest recipe. Also, as with all fruits and vegetables, wash vegetables before cutting or adding to the recipe.)

See also:

Enjoy a Healthier and Safer Memorial Day Weekend

serrapeptase


Original recipe source: http://www.aicr.org

To return to our list of Healthy Recipes, click HERE.

  

    

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