Sunshine and warmer temperatures can only mean one thing in the UK – barbecues! But it needn’t mean sacrificing a healthy lifestyle – in fact, provided you’re cutting out the molten cheese and bread, it can be one of the most nutritious ways to eat. Let’s take a look at a handful of healthy barbecue recipes.
Tasty Ribeye Steak to share – fast!
Ribeye makes a great match for the barbecue – its rich marbling means you can safely take it past rare without risking it turning to the consistency of boot leather. Get a big one to share, with the bone in. It’ll act like a heatsink, cooking the meat from the inside.
Provided that you don’t serve it alongside several deep-fried onion-rings and a mountain of chips, steak is actually pretty good for you – it’s carb-free and rich in iron! It’s win win!
|Cook Time||30 minutes|
|Prep Time||10 minutes|
|Calories (per portion)||660 kcal|
- A 24-ounce ribeye, bone in.
- Salt and pepper.
- Spinach, rocket and lettuce for your salad.
- A tablespoon of mayonnaise
- A half-handful of fresh tarragon
- ¼ teaspoon English mustard.
- Fully cover the entire steak in a generous coating of salt and pepper. Bear in mind that a lot of the seasoning is going to come off, so you probably need more than you think.
- A steak this big will need around ten minutes a side on a high heat. You can then leave it to one side to rest for another ten.
- Getting the required cook on the inside is a fine art; if you’re unsure, use a meat thermometer.
- Finely chop the tarragon and mix it into the mayonnaise and mustard for your dressing, and serve the whole thing alongside fresh spinach, rocket and lettuce.
10 Minute Garlic and Ginger King Prawns
Leave the shell on when you’re barbecuing prawns – It’ll protect the delicate flesh, and ensure that the moisture is kept locked in (making them juicy and succulent).
If you can’t get hold of any ‘shelled’ prawns, don’t worry, it’ll still be very tasty.
|Cook Time||10 minutes|
|Prep Time||10 minutes (plus marinating time)|
|Calories (per portion)||232 kcal|
- 4 of the biggest prawns you can find (giant black tiger prawns are ideal)
- 2 cloves of garlic
- A thumb-sized piece of ginger
- A red chili
- A Lime
- You’ll want to marinate your prawns overnight (or at least for a few hours before the barbecue).
- Finely grate the ginger and garlic into a bowl. Then dice the red chilli and add it, seeds and all.
- Add the zest of the lime, too. Then cover the prawns thoroughly, and add a little salt. Cover them and leave in the fridge.
- Take them out the next day and grill until they’re opaque (fully cooked). Then serve.
The best ‘Beer-Can’ Chicken
A bit more time to prepare? Try the ‘beer can’ method! It’s become enormously popular in recent years, thanks largely to high-profile advocates like Jamie Oliver .
The principle is simple: you’re opening a can of beer and sticking it inside the cavity, before standing the beer up on the griddle.
The beer quickly boils, cooking the chicken from the inside and imparting those interesting flavours. Pull the lid down and the smoke will crisp up the skin.
What could be simpler? If you’re not partial to beer, ginger beer or lemonade can also yield interesting results!
|Cook Time||1hr 50 minutes|
|Prep Time||10 minutes|
|Calories (per portion)||371 kcal|
- A pint can of beer
- A whole free-range chicken, 2.0kg
- Two tablespoons of rapeseed Oil
- A teaspoon of salt
- A tablespoon of smoked paprika
- A tablespoon of thyme
- A teaspoon of ground cumin
- A teaspoon of ground coriander
- A teaspoon of cayenne pepper
- Deposit everything except the beer and the chicken into a bowl and mix until even.
- This is your rub. Smear it all over the chicken with your hands (while bearing in mind food safety.)
- Then crack open the beer. You can pour yourself a half-pint and leave the rest in. Open the chicken cavity and insert the can.
- It should be able to stand up on the grill, or if you’re using a smaller barbecue you can get an oven tray and place it on the bottom.
- Close the lid and cook for an hour and a half, checking that the juices run clear.
- Once they do, set aside to rest for 20 minutes before serving.
Make sure your chicken is fully cooked throughout.
Halloumi heaven: BBQ Aubergine and Halloumi
Aubergine is something that many of us don’t know what to do with – but this is actually among the most simple healthy bbq recipes.
The skin of an aubergine is remarkably tough and heat-resistant. It’ll shield the soft flesh inside against the heat of the barbecue, cooking it all the way through. Halloumi, meanwhile, is capable of standing up to the heat of the barbecue.
|Cook Time||15 minutes|
|Prep Time||10 minutes|
|Calories (per portion)||525 kcal|
- Extra-virgin olive oil
- A red pepper
- A block of Halloumi
- An aubergine
- Mint leaves
- Toss the aubergine and pepper onto the grill whole.
- Turn occasionally, cooking until both are nicely blackened.
- Then scoop out the aubergine flesh and slice and skin the pepper.
- Slice the halloumi into inch-thick chunks and grill.
- Garnish everything with mint leaves and extra-virgin olive oil.
Fast and fabulous, low calorie barbecued Tuna
Yellowfin tuna is nice and meaty, but it’s also quite delicate. Treat it as you would a beefsteak, except use a much lower heat, otherwise the juices will escape immediately.
|Cook Time||5 minutes|
|Prep Time||5 minutes|
|Calories (per portion)||130 kcal|
- A tuna steak, around an inch thick.
- Salt and pepper
- Oil and season the steak before you toss it onto the grill, rubbing a little lemon zest into the skin. Then cook.
- You don’t need much time here – around two minutes on either side should be sufficient. That way, the interior will still be nice and red.
- Grilled tuna makes a great match for bean salad, which is about as healthy as it gets!
Do you have a favourite healthy barbecue recipe you’d like to share? Let us know in the comments below…
* Always ensure food is fully cooked all the way through. The BBC have a great article which helps explain top tips for preparing, handling and cooking raw meat.