Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire
By Bobby Flay
4/5
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About this ebook
Grilling is the most basic method of cooking there is. It dates back to the time of cavemen—food plus fire equals good. But when it comes to healthy food from the grill, evolution has been slow, producing lots of nutritionally sound but incredibly bland recipes.
Until now. Bobby Flay's Grilling for Life is, first and foremost, about getting the biggest, boldest flavor possible from food and fire while making healthy choices all the way. Imagine a lifetime of Espresso Rubbed BBQ Ribs with Mustard-Vinegar Basting Sauce; Bricked Rosemary Chicken with Lemon; Chinese Chicken Salad with Red Chile-Peanut Dressing; Grilled Beef Filet with Arugula and Parmesan; Grilled Salmon with Lemon, Dill, and Caper Vinaigrette; and Garlic-Red Chile-Thyme-Marinated Shrimp.
For food that is good for you and full of his signature big style and big flavor, Bobby Flay will teach you how to use herbs, spices, heart-healthy oils, citrus zests and juices, honey, and vinegars in place of sugary commercial sauces and marinades. He'll show you how to enhance flavor by toasting nuts, seeds, and spices on the grill; roasting garlic in a covered grill to add to vinaigrettes and marinades; and grilling slices of lemon, lime, and grapefruit to serve on the side.
Bobby believes that we all need a full and balanced diet to be happy and healthy, so the book has everything you need to keep grilling for life: veggies chock-full of fiber; delicious complex carbohydrates (the right carbs) that not only fight heart disease but break down slowly, leaving you feeling fuller longer; fish rich in omega-3 oils; and, of course, the full range of proteins.
To sharpen your skills by the fire, Bobby Flay's Grilling for Life includes the sections “Equipment” (a very short list); “Fahrenheit 101,” a temperature chart that helps you navigate rare, medium, and well-done; “Meals in Minutes,” offering suggestions for the time-challenged; and “Party Foods,” great party menus for everything from a cocktail party to an Italian feast.
Bobby Flay
Bobby Flay is one of the most beloved—and famous—chefs in America. He is the star of many Food Network shows including Beat Bobby Flay. He is the chef and owner of several restaurants and the author of several cookbooks. Visit him online at BobbyFlay.com.
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Reviews for Bobby Flay's Grilling For Life
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- Rating: 4 out of 5 stars4/5Makes me a grill master!
Book preview
Bobby Flay's Grilling For Life - Bobby Flay
ALSO BY BOBBY FLAY
Bobby Flay’s Boy Gets Grill: 125 Reasons to Light Your Fire! (with Julia Moskin)
Bobby Flay Cooks American: Great Regional Recipes with Sizzling New Flavors (with Julia Moskin)
Bobby Flay’s Boy Meets Grill: With More Than 125 Bold New Recipes (with Joan Schwartz)
Bobby Flay’s From My Kitchen to Your Table (with Joan Schwartz)
Bobby Flay’s Bold American Food (with Joan Schwartz)
SCRIBNER
1230 Avenue of the Americas
New York, NY 10020
www.SimonandSchuster.com
Copyright © 2005 by Boy Meets Grill, Inc.
Color food photographs copyright © 2005 by Gentl & Hyers
Black-and-white photographs copyright © 2005 by John Dolan
All rights reserved, including the right of reproduction in whole or in part in any form.
SCRIBNER and design are trademarks of Macmillan Library Reference USA, Inc., used under license by Simon & Schuster, the publisher of this work.
For information about special discounts for bulk purchases, please contact Simon & Schuster Special Sales: 1-800-456-6798 or business@simonandschuster.com
DESIGNED BY ERICH HOBBING
Text set in Rockwell
Manufactured in the United States of America
10 9 8 7 6
Library of Congress Control Number: 2005045053
ISBN-13: 978-0-7432-7272-8
ISBN-10: 0-7432-7272-2
eISBN:978-1-439-10478-1
Dedication
This book is dedicated to Sophie and Stephanie, who encourage me to make healthy choices every day of my life.
Acknowledgments
Stephanie Banyas
Sally Jackson
Beth Wareham
Rica Allannic
Jane Dystel
John Fulbrook
John Dolan
Gentl & Hyers
Neil Manacle
Laurence Kretchmer
Jerry Kretchmer
Jeff Bliss
Stephanie March
Dorothy Flay
Bill Flay
The staffs of Mesa Grill NY, Bolo, and Mesa Grill Las Vegas
Food Network
CBS’s The Early Show
Contents
Foreword
Introduction
Equipment
Fahrenheit 101
Herbs and Spices
Flavorings
How to …
VEGETABLES
Grilled Asparagus and Egg Salad with Tarragon-Caper Vinaigrette
Grilled Antipasto with Gorgonzola Vinaigrette
Grilled and Marinated Zucchini and Yellow Squash
Grilled Asian-Style Eggplant Salad
Grilled Zucchini Succotash
Grilled Fennel and Orange Salad with Almonds and Mint
Grilled German Sweet Potato Salad
Grilled Sweet Potato Salad with Pancetta and Rosemary Vinaigrette
Grilled Portobello Mushrooms Stacked with Spinach and Manchego Cheese
Red Cabbage and Beet Slaw
Bulgur Salad with Green Onion Vinaigrette
Grilled Spice-Rubbed Vidalia Onions
Twice-Grilled Peppers with Buffalo Mozzarella and Caper-Basil Vinaigrette
Grilled New Potatoes with Lemon-Garlic Aïoli and Chives
Pickled Jalapeños
FISH AND SHELLFISH
Buckwheat Pizza with Cilantro Pesto, Jack Cheese, and Grilled Shrimp
Garlic-Red Chile-Thyme-Marinated Shrimp
Grilled Prawns with Spicy Fresh Pepper Sauce
Greek Orzo and Grilled Shrimp Salad with Mustard-Dill Vinaigrette
Grilled Shrimp Escabeche
Grilled Shrimp in Lettuce Leaves with Serrano-Mint Sauce
Grilled Clams on the Half-Shell with Bacon, Garlic, and Hot Pepper
Grilled Oysters with Mango Pico de Gallo and Red Chile Horseradish
Cumin Grilled Sea Scallops with Chickpea Salad and Red Pepper-Tahini Vinaigrette
Grilled Sea Scallops with Avocado Vinaigrette and Jalapeño Pesto
Grilled Lobster Tails with Hot Ginger-Green Onion Vinaigrette
Barbecued
Mahimahi with Yellow Pepper-Cilantro Pesto
Grilled Halibut with Grilled Eggplant Salad
Yucatán Marinated Halibut in Banana Leaves with Pineapple-Orange Relish
Grilled Jerk-Rubbed Grouper with Hot Vinegar Sauce
Grilled Red Snapper with Grapefruit-Thyme Mojo
Grilled Red Snapper with Green Romesco Sauce
Grilled Salmon with Anchovy Vinaigrette and Grilled Pepper and Black Olive Relish
Grilled Salmon with Lemon, Dill, and Caper Vinaigrette
Whole Sea Bass with Charred Serrano-Basil Vinaigrette
Grilled Brook Trout with Horseradish and Tarragon Tartar Sauce
Grilled Tuna with White Bean Salad
Grilled Tuna Salad Sandwiches with Lemon-Habanero Mayonnaise
Grilled Tuna with Fennel-Tomatillo Relish
Grilled Tuna Burgers with Green Onion Mayonnaise and Watercress
Tuna au Poivre Salad with Creamy Tarragon-Garlic Vinaigrette
POULTRY
Grilled Chicken Cutlets with Lemon and Black Pepper and Arugula-Tomato Salad
Grilled Chicken Breasts with Fontina and Prosciutto with Sage-Orange Vinaigrette
Grilled Chicken Breasts Stuffed with Goat Cheese with Green Chile-Cilantro Sauce
Chinese Chicken Salad with Red Chile-Peanut Dressing
Spanish-Spiced Chicken with Mustard-Green Onion Sauce
Grilled Chicken Tenders with Spicy Chipotle Sauce and Blue Cheese-Yogurt Sauce
Grilled Turkey Burgers with Monterey Jack, Poblano Pickle Relish, and Avocado Mayonnaise
Grilled Turkey Cutlets with Sage-Lemon Pesto
Bricked Rosemary Chicken with Lemon
Balsamic-Thyme-Glazed Duck Breasts
Grilled Duck Breast with Black Pepper-Sweet Mustard Sauce
PORK, BEEF, AND LAMB
Pork Tenderloin Crusted with Green Onion, Jalapeño, and Ginger
Grilled Fennel-Spiced Pork Chops with Sage-Lemon Vinaigrette
Pork Satay with Red Chile-Peanut Sauce and Napa Cabbage-Green Onion Slaw
Espresso-Rubbed BBQ Ribs with Mustard-Vinegar Basting Sauce
Garlic-Mustard-Grilled Beef Skewers 154
Green Chile Burgers 156
Black Pepper-Crusted Filet Mignon with Goat Cheese and Roasted Red Pepper-Ancho Salsa
Grilled Beef Filet with Arugula and Parmesan
Grilled T-Bone Steaks with Garlic-Chile Oil
Red Wine-Rosemary-Marinated Flank Steak with Lemony White Beans
Smoky and Fiery Skirt Steak with Avocado-Oregano Relish
Harissa-Marinated Lamb Skewers on Farro Salad with Pine Nuts and Goat Cheese
Grilled Lamb Chops and Oregano Vinaigrette with Radish Tzatziki
Lamb Burgers with Tomato-Mint Salsa and Feta Cheese
Souvlaki with Merguez Sausage and Piquillo Pepper-Yogurt Sauce
Yogurt-Mint-Marinated Grilled Leg of Lamb
DRINKS AND DESSERTS
Cantaloupe-Mint Agua Fresca (Mexican Fruit Cooler)
Green Tea Mint Iced Tea
Pomegranate Margarita
White Nectarine Bellini
Grilled Apricots with Bittersweet Chocolate and Almonds
Strawberries with Ricotta Cream
Grilled Plums with Spiced Walnut-Yogurt Sauce
Grilled Figs with Vanilla-Orange Crème Fraîche and Toasted Pistachios
Mix and Match
Meals in Minutes
Party Foods
Sources
Index
Foreword
When Bobby Flay asked me to work with him on his next cookbook, I was thrilled! I’m a huge fan of his restaurants and television shows and was ecstatic to hear that a great chef was also interested in healthy eating. Bobby’s food is renowned for its bold flavor, and my task was to take his art and apply the science of nutrition. He was particularly interested in carbohydrates—eliminating the bad and incorporating the good. The resulting recipes are carb-healthy and packed with all the excitement that is the hallmark of Bobby’s cooking.
As a nutritionist who owns two of New York’s largest nutrition centers, I meet with people every day. Some just want to lose ten pounds, while others have been referred by physicians who specialize in everything from pediatrics to sports medicine. And if there is one category that confuses most everyone, it’s carbohydrates. They believe that watching their carb intake
means consuming lots of protein, swearing off potatoes and bread, and thinking nothing of chugging fruit juice and sweetening their oatmeal with honey.
Well, all carbs are not created equal. Simple carbohydrates—sugars of all colors—are all considered bad carbs and should certainly be limited. Unfortunately, simple carbohydrates are in everything from bottled barbecue sauce to commercial fruit juice, and because these sugars are practically already broken down into the form the body can utilize, they raise blood sugar levels too high, too quickly. While white, refined products aren’t considered simple carbohydrates, they also rapidly convert into sugar after ingestion, causing sugar spikes and then subsequent crashes. These swings
sap your physical and mental energy, not to mention what they can do to your weight.
What you want are the good carbs—complex carbohydrates that provide ample nutrition. They are nutrient-rich, high-fiber vegetables; whole grain foods; beans; and fresh fruits that are crucial to a healthy diet, reducing the risk of everything from cardiovascular disease to diabetes and cancer. These good carbs break down more slowly in the body, allowing you to maintain a constant energy level throughout the day. They also provide essential nutrients and help you feel fuller longer, and that’s critical for achieving and maintaining a healthy weight.
None of the recipes in this book contains more than 10 percent of its total calories from simple sugars and refined carbs; and if the sugar content of a recipe exceeds 10 percent, it’s from naturally occurring sugars found in healthy nutritious foods, such as low-fat dairy products, fresh fruits, and certain vegetables.
In addition to information about carbohydrates and sugar content, you’ll find breakdowns for calories, total and saturated fat, cholesterol, protein, sodium, and fiber. To ensure nutritional accuracy, our analyses include only the amount of marinade, sauce, and dressing actually consumed in one serving. Pay close attention to the numbers if you have a medical condition that necessitates it. Watch the calories if weight loss is your concern. If you are on a low-salt diet because of high blood pressure, simply eliminate the added salt or decrease the amount you use in a recipe.
Some recipes are higher in saturated fat than others (especially those that feature red meat and whole milk cheese), so you might want to reserve these for special occasions. For those of you who watch your saturated fat intake for medical reasons, turn to the poultry and fish dishes in this book.
As for the rest of us, approach these nutritional analyses through the filter of common sense. If you have a heavy lunch, balance it out with a light supper lower in calories and fat.
A few other health notes: As I analyzed these recipes, I noticed that many are chockfull of disease-busting ingredients. For example, chile peppers, which Bobby uses a lot of, contain capsaicin—a chemical that stimulates circulation and acts as a safe, natural appetite suppressant. Olive oil is another wonder food found in many of these dishes. A monounsaturated fat, olive oil helps lower LDL (bad
) cholesterol while maintaining or increasing HDL (good
) cholesterol. The grilled salmon recipes in these pages are my absolute favorites because they’re low in saturated fat, loaded with protein, and packed with omega-3 fats, which are found naturally in fish oils and benefit coronary health.
On behalf of the carb-phobic and the total-versus-saturated-fat-confused everywhere, I thank you, Bobby Flay. These good-carb, great-taste recipes offer health and flavor.
Healthfully yours,
Joy Bauer, MS, RD, CDN
BOBBY FLAY’S GRILLING FOR LIFE
Introduction
First things first: I am not a nutritionist. I am a chef. I am not looking to create a new diet fad. Nor am I trying to jump on somebody else’s bandwagon. What I am looking to do is to show how a healthy lifestyle can be enhanced by delicious meals from the grill. And this isn’t just any food, for there are plenty of diet books and magazines with nutritionally sound (and a lot of bland) recipes out there already. This is the food that people want to eat—exciting, full of flavor—and it just so happens that you can make all of it while keeping within the guidelines of many of the current popular diets. Modifying the way you eat doesn’t mean that you shouldn’t really enjoy your food or that you can’t feel proud to serve it to family and friends. I could never put a dish on the table that I didn’t feel met both of those standards.
I’m not talking no carbs or low carbs, nonfat or low-fat. I am talking about the right carbs, the right fats. I can’t write a book about something I don’t believe in. I have always been a supporter of all things in moderation, and this book has nothing but heart and body healthy choices all the way.
You would have to be living under a rock not to have noticed the carbohydrate-cutting diets that have flooded the media and, in turn, totally changed the way Americans eat. I haven’t spent one night in the kitchen of one of my restaurants in the past year without someone sending back the breadbasket or saying No potatoes with that steak!
So I did a little research. And I think that some of these diets may be on to something—up to a point. But when I looked at the low-carb products and recipes out there—the revised breads, the barbecue sauces—I knew that I could never cook