Out of the fire

Muscle & Fitness, Nov, 2004 by Laura Creavalle

TELL US IF THIS SOUNDS FAMILIAR: As the sun sets on Labor Day Monday, the coals in the barbecue cool and another summer slips away. You put the cover on the grill for the last time and a heavy feeling settles into your gut. No, that queasy sensation isn't the third burger you tossed down, it's the depression that comes when you're done barbecuing for the year.

Fortunately, we here at M & F feel your pain. We understand that there's nothing easier (or tastier) than throwing a slab of meat or fish on the grill. So to help you through the long, cold winter months, we've created five simple, tasty, protein-packed meals you can cook in a grill pan on your stove without the fuss of coals and lighter fluid or the worry of a rain delay. They are guaranteed to keep you barbecuing long after Labor Day.

GRILLED STEAK WITH ROASTED RED PEPPER SAUCE

Makes two servings

Nonstick cooking spray

2 beef tenderloin steaks (8 oz. each, 1 inch thick)*
1 tsp. roasted garlic pepper seasoning or spicy herb seasoning
1 bottle roasted red bell peppers, drained (7 oz.)

To get started, coat a grill pan with the cooking spray and rub both sides of the steaks with the seasoning of your choice. Heat the pan over medium heat. Add steaks to pan and cook for 2-3 minutes on each side or until done. While the steaks are cooking, place peppers in blender. Cover and process until smooth, then spoon over steak to serve.

Nutrition Facts (per serving, using tenderloin): 394 calories, 42 g protein, 7 g carbohydrate, 22 g fat, 2 g fiber.

*If you're keeping a close eye on fat and calories, substitute a leaner cut of beef like round steak

GRILLED CARIBBEAN CHICKEN

(Not pictured)

Makes two servings

Nonstick cooking spray

2 tsp. lime juice
1 tsp. olive oil
2 tsp. jerk seasoning
4 chicken breasts (4 oz. each)

Coat the grill pan with cooking spray and preheat over medium heat. Combine lime juice, oil and jerk seasoning and rub on both sides of chicken. Cook 5-6 minutes per side or until cooked thoroughly.

Nutrition Facts (per serving):

219 calories, 38 g protein, 1 g carbohydrate, 7 g fat, trace fiber

HONEY MUSTARD BARBECUE CHICKEN

Makes two servings

  1 Tbsp. honey
  3 Tbsp. prepared mustard
  1 tsp. molasses
  1 tsp. freshly grated ginger (or 1/2 tsp. ginger powder)
  1 tsp. crushed garlic
1/2 tsp. salt

Nonstick cooking spray

4 chicken breast fillets (4 oz. each)

In a small bowl, combine honey, mustard, molasses, ginger, garlic and salt. Pour marinade mixture over chicken and let it sit for at least one hour in the refrigerator (or, for added flavor, marinate in the fridge overnight). Preheat your grill pan over medium heat. Spray with cooking spray, add chicken and grill 3-4 minutes per side or until no longer pink in the center.

Nutrition Facts (per serving):

280 calories, 38 g protein 14 g carbohydrate, 8 g fat, trace fiber

SWEET & SOUR GRILLED SALMON

(Not pictured)

Makes two servings

Nonstick cooking spray

1 1/2 Tbsp. honey
1 1/2 Tbsp. Dijon mustard
    1 Tbsp. balsamic vinegar
  1/4 tsp. pepper flakes or coarsely ground pepper
    1 tsp. crushed garlic
  1/4 tsp. salt
    2 salmon steaks (6 oz. each)

Mist the cooking spray all over your grill pan and then warm it over medium heat. Combine honey, mustard, vinegar, pepper, garlic and salt and brush on salmon. Place in pan and grill 3-4 minutes, then turn and cook for additional two minutes or until done.

Nutrition Facts (per serving):

383 calories, 35 g protein, 18 g carbohydrate, 19 g fat, trace fiber

Nothing can beat the smoky flavor of a wood grill, but the ridges in your pan will char the meat, which is as close as it gets.

HERB-CRUSTED SALMON

Makes four servings

4 salmon steak fillets (6 oz. each)
Nonstick cooking spray
2-3 Tbsp. herb seasoning (Mrs. Dash)

Place salmon on flat surface and spray top with cooking spray. Sprinkle with herb seasoning and press into salmon. Turn salmon over. Spray and season other side. Meanwhile, warm the grill pan over medium heat. Place salmon fillets in pan and cook for 3-5 minutes or until golden brown. Gently turn over and cook an additional 3-5 minutes or until fish flakes easily with a fork.

Nutrition Facts (per serving):

298 calories, 34 g protein, 0 g carbohydrate, 18 g fat, trace fiber.

To order Laura Creavalle's cookbooks, The Lite Lifestyle or A Taste of Club Creavalle, visit www.nutramedia.com or call (207) 782-3121.

RELATED ARTICLE: GET GRILLING

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Hamilton Beach HealthSmart Indoor/Outdoor Grill

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