Whether you're catching up with family or socialising with friends, barbecues are always popular at this time of the year. We all have our favourites, but if you are not careful with your food choices, or even the method of cooking, it can lead to unhealthy weight gain; whether it’s the cuts of meat you use or the ingredients you use to mix your salads. The other thing to think of next time you get invited to a barbecue is your alcohol consumption and snack foods. Even light beers contain up to 100 calories per 12 ounces. If you have an appetizer while you wait for the meat to cook, try healthy snacks like carrot or celery sticks with a low calorie dip, or offer to take some.
I’ve rustled up a barbecue recipe that is both delicious and health conscious.
While I’ve used lamb for my meat, fish and chicken can also be used as alternatives. Remember, moderation is the key.
BARBECUED LAMB
1 leg of lamb about 2kg, boned out and butterflied
4 tbsp soya sauce
3 tbsp sweet chilli sauce
3 tbsp minced garlic
2 tbsp seeded mustard
Salt and ground pepper
• Mix ingredients together and marinate lamb.
• Leave for two hours until ready.
• Heat the grill of your BBQ and wait until very hot.
• Place lamb on grill for five minutes before turning.
• Keep turning over every five minutes to seal the meat.
• Once meat is sealed, wrap in double tinfoil, turn the heat down to medium, and cook on the grill for a further 45 minutes, or to your liking.
• The tinfoil will also absorb some of the liquid, which helps to keep the meat moist.
- Your butcher can bone and butterfly a leg of lamb for you.
- Instead of Lamb you can try a whole butterflied chicken (reduce cooking time by half), or a Pork Loin (same cooking time).
VEGETABLE KEBABS
12 small button mushrooms
4 courgettes cut into 2cm rounds
1 red and 1 yellow capsicum cut into small chunks
1 red and 1 brown onion cut into small chunks
6 wooden skewers
• Soak skewers in cold water.
• Put vegetables onto skewers, alternating vegetables.
• Place kebabs on the hot plate and brush with olive oil.
• Season with salt and cracked pepper.
• Grill for 5-7 minutes – turning a couple of times. Other options for your skewers could be corn rounds (cob of sweet corn cut into rounds), pineapple, eggplant etc.
These kebabs are delicious – and the kids will have fun helping to make them.
BABY COS SALAD
2 bunches baby cos lettuce (or ordinary lettuce or a mixture of salad greens).
1 bunch thin asparagus
3 soft boiled eggs, cut into quarters 1 Red and 1 Orange Capsicum cut into strips
Handful of shaved parmesan cheese
Handful of toasted walnut pieces
• Wash and dry lettuce.
• Blanch asparagus for one minute in boiling salted water and cool under cold running water.
• Put eggs in cold water and bring to boil. (A perfectly cooked egg will be 12 minutes from start to finish).
• To assemble, arrange lettuce, asparagus, eggs and peppers into layers in a big bowl or platter.
• Garnish with parmesan cheese and walnuts.
• Dress with simple lemon juice, rock salt and ground black pepper.
