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Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire
Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire
Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire
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Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire

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Chef and star of Beat Bobby Flay shares 75 flavor-packed, healthy BBQ recipes so you can have food that’s chock-full of flavor and nutrition and big, bold flavor.

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.
LanguageEnglish
PublisherScribner
Release dateJun 17, 2008
ISBN9781439104781
Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire
Author

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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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

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