PREP TIME:5 minutes TOTAL TIME:35 minutes + refrigeration time SERVINGS:4
Jamaican Jerk Rub 1 shallot, roughly chopped 1 Scotch bonnet or habanero pepper, stemmed, seeded, and chopped 2 Tbsp fresh thyme 2 cloves garlic 1½ tsp dark brown sugar ½ tsp each kosher salt and ground black pepper ½ tsp nutmeg ½ tsp cinnamon ¼ tsp ground cloves
Chicken 4 bone-in, skin-on chicken thighs (about 8 oz each)
1. PREPARE RUB:Combine all rub ingredients in food processor until they form a paste. 2. PREPARE CHICKEN:Dry chicken with paper towels and work 1 Tbsp rub into each thigh. Place in airtight container and refrigerate at least 1 hour (up to overnight). Remove from refrigerator 15 minutes before grilling. 3. COATgrill or grill pan with cooking spray and prepare for medium-high heat. Place thighs, skin side down, on hot grill. Reduce heat to medium and grill 10 to 12 minutes. Turn and cook 10 to 12 minutes longer, or until internal temperature reaches 165°F. Remove from grill and let stand on platter, covered, about 5 minutes before serving.
NUTRITION(per serving)136 cal, 16 g pro, 6 g carb, 1 g fiber, 3 g sugars, 5 g fat, 1.5 g sat fat, 348 mg sodium
More from Prevention:15 Great Grilling Recipes
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2
Barbecue Pork Chops
PREP TIME: 5 minutes TOTAL TIME: 30 minutes SERVINGS:4
Barbecue Sauce 1½ c marinara sauce ¾ c apple cider vinegar ½ c molasses 1 canned chipotle pepper, minced, + 2 Tbsp adobo sauce from can 2 Tbsp Dijon mustard 2 Tbsp chili powder 1 Tbsp sweet paprika 2 cloves garlic, minced ¼–½ tsp crushed red-pepper flakes
Pork Chops 4 bone-in, center-cut pork chops (8 oz each; about 1" thick)
1. PREPARE SAUCE:Combine all sauce ingredients in medium saucepan and bring to a simmer over medium-high heat. Reduce heat to low and simmer until thickened slightly, about 10 minutes. Reserve ¾ cup for basting chops and ¾ cup for dipping. 2. PREPARE PORK CHOPS:Coat grill or grill pan with cooking spray and prepare for medium-high heat. Meanwhile, season chops on both sides with ⅛ tsp each salt and black pepper. Sear on grill, about 2 minutes per side. Reduce heat to medium and brush both sides of each chop with sauce. Continue grilling until internal temperature reaches 145°F about 4 minutes per side. Remove from grill and let stand on platter, covered, about 3 minutes before serving. Serve each chop with extra sauce as desired.
NUTRITION(per serving)258 cal, 27 g pro, 23 g carb, 1 g fiber, 17 g sugars,, 5 g fat, 1.5 g sat fat, 300 mg sodium
More from Prevention: 4 Ways To Make Grilling Healthier
PREP TIME:5 minutes TOTAL TIME:20 minutes SERVINGS:4
Chipotle Chili Spice Rub 2 cloves garlic, minced 4 tsp chipotle chili powder 3 tsp ground cumin 2 tsp ground mustard 1½ tsp dried thyme 1 tsp paprika 1 tsp dried oregano 1 tsp each kosher salt and ground black pepper
Strip Steak 2 New York strip steaks (¾ lb each; about 1" thick)
1. PREPARE RUB:Combine all rub ingredients in bowl. 2. PREPARE STEAK:Work spice rub into meat, using just enough to coat both sides (about 4 tsp per steak). Coat grill or grill pan with cooking spray and prepare for medium-high heat. Grill steaks 5 minutes. Turn and cook 5 to 7 minutes longer for medium-rare, or until desired doneness. Remove from grill and let stand on platter, covered, 3 to 4 minutes before serving.
NUTRITION(per serving)280 cal, 39 g pro, 3 g carb, 1 g fiber, 0 g sugars, 11 g fat, 4 g sat fat, 391 mg sodium
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4
Sesame-Ginger Tofu Skewers
PREP TIME: 35 minutes TOTAL TIME: 45 minutes + marinating time SERVINGS:2
1. PREPARE MARINADE: Add all marinade ingredients to medium bowl and whisk until combined. Set aside. 2. PREPARE SKEWERS: Remove tofu from package, drain, and set on plate lined with paper towels. Top with more paper towels and a heavy cutting board or skillet to help absorb excess liquid. Set aside for 30 minutes to 1 hour. Cut tofu into 1½" chunks and marinate with mushrooms at least 1 hour. 3. COATgrill or grill pan with cooking spray and prepare for medium-high heat. Meanwhile, thread 3 tofu cubes and 3 mushrooms onto each presoaked skewer. Grill until tofu is heated through and grill marks form, 4 to 6 minutes per side.
NUTRITION(per serving)379 cal, 25 g pro, 29 g carb, 6 g fiber, 15 g sugars, 19 g fat, 2.5 g sat fat, 981 mg sodium
More from Prevention:13 Vegetarian Recipes That Make Meat-Free Eating Exciting
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5
Orange-Jalapeño Salmon
PREP TIME: 10 minutes TOTAL TIME: 25 minutes SERVINGS:4
Orange-JalapeñoMarinade ½ c fresh-squeezed orange juice ¼ c orange marmalade 1–2 jalapeños, stemmed and sliced 2 Tbsp chopped cilantro 1 clove garlic, minced ½ tsp each kosher salt and ground black pepper
1. PREPARE MARINADE:Add all ingredients to medium bowl and whisk until combined. Reserve ¼ cup for serving. 2. PREPARE SALMON:Coat grill or grill pan with cooking spray and prepare for medium-high heat. Brush salmon with marinade and place skin side down on hot grill. Grill until salmon is opaque, 14 to 16 minutes, basting periodically with more marinade. Remove from grill and let stand on platter, covered, 3 to 5 minutes. Cut into 4 pieces and drizzle each with 1 Tbsp reserved marinade.
NUTRITION(per serving)304 cal, 37 g pro, 11 g carb, 0 g fiber, 10 g sugars, 12 g fat, 2 g sat fat, 304 mg sodium
Chicken is the go-to option and holy grail of any grill experience. If you are looking for the best and easiest meat to grill—chicken thighs are just the meat cuts you need. Talk to experienced grillers and they will tell you that this part of the chicken, especially with the skin left on, is superior to any other cut.
It's a really difficult piece of meat to get right on the bbq and depending on size, it takes a long time to cook. If you're going to tackle it, be prepared for either an all nighter or a very early morning to get in cooked in time for dinner!
Beef: Steaks, such as ribeye, striploin, or T-bone, are often favored for their rich flavor and tenderness. Brisket, which is slow-cooked to perfection, is another beloved BBQ option. Pork: Ribs, especially pork spare ribs or baby back ribs, are a classic choice for BBQ.
If you're looking to pick up a package or two of hot dogs to satisfy everyone at your backyard barbecue, snag Hebrew National Beef Franks. These hot dogs are beef-forward in flavor with a hint of smoke.
Steak, hamburgers, and hot dogs are the most popular foods to grill, and in general all beef products should be cooked over direct heat and with the grill on the high setting. The heat can be turned down slightly for hot dogs and thin cut steaks.
Virtually all cooking on gas and/or charcoal grills can be divided into three cooking methods: direct, indirect or combo. As the names imply, the difference between the methods is determined by where the food is placed in relation to the fire. The DIRECT method cooks foods with the direct heat of the flame.
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