Advertise in Print | Subscriptions
Published July 01, 2009, 12:00 AM

ONLINE EXTRA — GREAT GRILLING: b>Grilled Strip Steak with Olives and Feta . . . Chipotle Steak . . . Korean Grilled Chicken, etc.

By: Herald Staff Reports,

Grilled Strip Steak with Olives and Feta

4 strip steaks (or other favorite steak), about 6 ounces each

MARINADE:

½ cup canola or olive oil

3 tablespoons balsamic vinegar

1 tablespoon red wine vinegar

1 tablespoon minced or crushed garlic

1 teaspoon kosher salt

½ teaspoon black pepper

TOPPING:

2 tablespoons unsalted butter

3 cloves garlic, minced

1 small onion, finely chopped

¼ cup chopped sun-dried tomatoes

1 teaspoon fresh oregano leaves

½ cup sliced mixed green and kalamata olives

½ cup crumbled feta cheese (optional)

Cut several slits on the fat side of the strip steaks so they don’t curl when grilling. Place the steaks in a plastic bag. In a small bowl whisk together all the marinade ingredients. Pour half of the marinade over the steaks in the bag. Seal bag and refrigerate at least 3 hours or overnight. Cover and refrigerate the other half of the marinade.

Preheat the grill to medium-high.

Remove the steaks from the marinade and discard the marinade. Let steaks sit at room temperature while you make the topping.

In a small skillet, melt the butter over medium heat. Add the garlic and saute 1 minute. Add the onions and saute until soft. Stir in the sun-dried tomatoes, oregano, olives and feta and saute 2 minutes. Remove from heat and set aside.

Oil the grill grate. Place the steaks on the grill and grill 5 minutes or until you get good grill marks. If desired, turn on an angle and cook 1 to 2 minutes to get nice cross-hatch marks. Turn and continue grilling until the steak is cooked to the desired degree of done-ness. It’s best to have an instant-read thermometer. For medium-rare, the internal tempera-ture should range from 125 to 130 degrees. Cover with the topping and drizzle with remaining marinade, if desired.

Yield: Serves 4.

Approximate nutritional analysis per serving: 422 calories (49 percent from fat), 23 grams fat (9 grams saturated), 7 grams carbohydrates, 45 grams protein, 641 milligrams sodium, 112 milligrams cholesterol, 1 gram fiber.

Chipotle Steak

1 11-ounce can chipotles in adobo sauce

3 cloves garlic

4 rib-eye steaks, 1-inch thick

½ teaspoon each: salt, black pepper

Prepare a grill for direct hot heat. Place the chipotles, the sauce and the garlic in a blender or food processor; roughly puree. Slather sauce thickly on steaks; season with salt and pepper. Marinate at room temperature, 10 to 30 minutes.

Grill the steaks, turning once, until medium rare, 6 to 8 minutes, or to desired doneness. Transfer to large platter; let rest 5 minutes.

Yield: Serves 4.

Approximate nutritional analysis per serving: 372 calories, 56 percent of calories from fat, 23 grams fat (9 grams saturated), 165 milligrams cholesterol, 5 grams carbohydrates, 35 grams protein, 784 milligrams sodium, 3 grams fiber.

Korean Grilled Chicken

¾ pound boneless, skinless chicken thighs

2 tablespoons low-sodium soy sauce

1 tablespoon rice vinegar

1 teaspoon minced garlic

1 teaspoon sesame oil

2 teaspoons Dijon mustard

1 teaspoon ground ginger

Dash of freshly ground pepper

Place chicken thighs in a plastic bag. Add soy sauce, vinegar, garlic, sesame oil, mustard, ginger and pepper. Seal the bag and gently shake to combine ingredients. Marinate about 5 minutes.

Remove chicken and pour marinade into a sauce pan. Grill chicken about 6 inches from heat for 5 minutes; turn and cook until done, about 3 minutes. A meat thermometer should read 165 degrees.

Meanwhile, boil marinade until it thickens, 1 to 2 minutes. Spoon over chicken.

Yield: Serves 2.

Approximate nutritional analysis per serving: 250 calories (35 percent from fat), 9.9 grams fat (2.2 grams saturated), 138 milligrams cholesterol, 35.6 grams protein, 3.1 grams carbohy-drates, 0.4 grams fiber, 802 milligrams sodium.

Shrimp Kebabs Italiano

3 tablespoons extra-virgin olive oil

2 teaspoons each: brown sugar, dried basil, dried oregano

½ teaspoon each: salt, freshly ground black pepper, garlic powder, onion powder

1/8 teaspoon ground red pepper

16 tail-on shrimp

8 each: cherry tomatoes, zucchini wedges

Lemon wedges

Heat a grill to medium-high heat. Combine the oil, brown sugar, basil, oregano, salt, black pepper, garlic powder, onion powder and red pepper in a shallow bowl.

Skewer the shrimp onto four skewers, alternating with tomatoes and zucchini. Brush the oil-herb mixture onto the shrimp and vegetables. Grill until shrimp are pink on bottom side, about 3 minutes. Turn skewers; grill until shrimp is pink on other side, about 3 minutes. Serve with lemon wedges.

Yield: Serves 4.

Approximate nutritional analysis per serving: 137 calories, 69 percent of calories from fat, 11 grams fat (1 gram saturated), 36 milligrams cholesterol, 5 grams carbohydrates, 6 grams protein, 336 milligrams sodium, 1 gram fiber.

Grilled Trout and Vegetables with Gremolata

¼ cup flat-leaf parsley leaves

4 cloves garlic, divided

Grated zest of 1 lemon

1 1/8 teaspoons pepper, divided

¼ teaspoon salt, divided

2 dressed trout, about 10 to 12 ounces each

2 tablespoons olive oil, divided

3 tablespoons fresh-squeezed lemon juice

2 small zucchini or yellow squash, cut lengthwise into 1/4-inch slices

1 tablespoon minced flat-leaf parsley

Lemon wedges, optional, for garnish

Combine parsley leaves, 3 cloves garlic, lemon zest, 1 teaspoon pepper and 1/8 teaspoon salt in a food processor. Pulse to chop evenly. Spoon half of parsley mixture into the cavity of each fish, spreading to coat evenly.

Preheat grill to medium-high or allow coals to burn down to white ash. Spray grill grate with nonstick spray. Evenly coat fish with 1 tablespoon olive oil. Place oiled fish on hot grill. Grill over direct heat in uncovered grill, 6 minutes. With a wide, metal spatula, gently turn fish. Grill 6 minutes or until fish is just opaque. (Do not overcook.)

Mince remaining clove garlic and combine with remaining 1 tablespoon oil, lemon juice, and remaining salt and pepper. Brush zucchini slices generously with lemon juice mixture. Grill zucchini 10 to 12 minutes or until crisp-tender, turning to cook evenly and brushing frequently with lemon juice mixture.

To serve, arrange zucchini on serving plate. Gently open fish and cut in half along back-bone to make two fillets. Arrange fish over zucchini. Garnish with minced parsley and lemon wedges.

Yield: Serves 4.

Approximate nutritional analysis per serving: 171 calories (35 percent from fat), 7 grams total fat (1 gram saturated), 65 milligrams cholesterol, 2 grams carbohydrates, 25 grams pro-tein, 260 milligrams sodium, 2 grams dietary fiber.

Grilled Turkey and Cantaloupe Salad with Ginger-Lime Vinaigrette

4 tablespoons fresh lime juice

2 tablespoons orange juice

2½ tablespoons honey

2 teaspoons minced fresh ginger

3 teaspoons canola oil, divided

¾ teaspoon freshly ground black pepper, divided

Salt, to taste

¾ pound boneless, skinless turkey breast

2 slices turkey bacon

4 cups coarsely torn romaine

4 cups coarsely torn red-tipped leaf lettuce

4 radicchio leaves, coarsely torn

2 cups cubed cantaloupe (about ½ cantaloupe, peeled, seeded and cut into 3/4-inch cubes)

2 thin slices red onion, halved and separated into rings

1 cup seedless red grapes

1 cup thinly sliced cucumber

Combine lime juice, orange juice, honey, ginger, 2 teaspoons oil and ¼ teaspoon pepper in a small bowl. Season lightly with salt. Whisk to blend well; set aside about 30 minutes to allow flavors to blend.

Cut turkey into 2 pieces, each about 8 by 2 inches. Brush remaining 1 teaspoon oil evenly over all sides of turkey, then season with remaining ½ teaspoon pepper. Wrap 1 slice of ba-con around each piece of turkey in a spiral fashion.

Preheat grill or allow coals to burn down to white ash. Grill turkey over medium-high di-rect heat 20 to 25 minutes or until meat thermometer registers 170 degrees and meat is no longer pink, turning frequently to brown evenly. Cover with aluminum foil and allow to stand 10 minutes. Slice bacon and turkey crosswise into thin slices.

Combine lettuces, cantaloupe, red onion, grapes and cucumber in a large salad bowl. Top with turkey and bacon. Drizzle with dressing and toss gently to combine.

Yield: Serves 4.

Approximate nutritional analysis per serving: 268 calories (19 percent from fat), 6 grams total fat (1 gram saturated), 62 milligrams cholesterol, 32 grams carbohydrates, 25 grams protein, 157 milligrams sodium, 4 grams dietary fiber.

Sock-It-To-Me Salmon and Salsa

2 sockeye salmon fillets

1 tablespoon extra-virgin olive oil

2 teaspoons spicy rub (optional, see note)

½ teaspoon salt

Freshly ground pepper

1 8-ounce can diced pineapple, drained, see note

1 green onion, minced

2 tablespoons chopped fresh mint

1 tablespoon freshly squeezed lime juice

2 teaspoons minced jalapeno or to taste

Heat a grill or broiler. Brush salmon with 1 teaspoon of the olive oil; season with rub, if us-ing, ¼ teaspoon of the salt and pepper to taste. Grill salmon, turning once, until just cooked, about 8 minutes.

Meanwhile, combine the drained pineapple, green onion, remaining 2 teaspoons of the olive oil, mint, lime juice, jalapeno, remaining ¼ teaspoon of the salt and pepper to taste; serve with the salmon.

Note: If the pineapple chunks are too large, you may want to cut them into smaller pieces.

Yield: Serves 2.

Approximate nutritional analysis per serving: 398 calories, 44 percent of calories from fat, 19 grams fat, 3 grams saturated fat, 107 milligrams cholesterol, 16 grams carbohydrates, 39 grams protein, 669 milligrams sodium, 2 grams fiber.

Grilled Pork Tenderloin with Chimichurri

1 cup packed flat-leaf parsley sprigs

½ cup extra-virgin olive oil

Juice of 1 large lemon

¼ cup each: fresh oregano leaves, packed cilantro sprigs

3 cloves garlic

1 teaspoon each: ground cumin, crushed red pepper

½ teaspoon salt

2 pork tenderloins, about 1 pound each

Combine parsley, olive oil, lemon juice, oregano, cilantro, garlic, cumin, red pepper and salt in a food processor or blender; process until pureed.

Reserve ½ cup of the puree for serving; refrigerate. Place pork tenderloins in a large food storage bag; pour remaining puree over pork. Refrigerate 2 to 12 hours, turning occasionally.

Prepare grill for medium heat. Remove pork from marinade, wiping marinade off pieces. Grill pork, turning often, until cooked to 160 degrees, 15-25 minutes, moving pork to cooler parts of the grill to avoid burning. Let stand 5 minutes. Slice pork; serve with reserved sauce.

Yield: Serve 4.

Approximate nutritional analysis per serving: 456 calories, 57 percent of calories from fat, 28 grams fat, 5 grams saturated fat, 126 milligrams cholesterol, 3 grams carbohydrates, 46 grams protein, 316 milligrams sodium, 1 gram fiber.

Tags: