Mediterranean Diet Friendly BBQ Dishes for Summer:-It is time to dust off the grill and indulge in the pleasures of outdoor cooking as the temperature continues to rise and the days continue to get longer. Those who adhere to the Mediterranean diet, which is well-known for its positive effects on health and its emphasis on fresh, whole foods, have the opportunity to enjoy delectable and nourishing dishes that are inspired by the flavours of the Mediterranean region when they attend the summer barbecue.
Mediterranean Diet Friendly BBQ Dishes for Summer
Here are some mouthwatering barbecue recipes that are sure to delight your taste buds while keeping you on track with your dietary goals. These recipes range from grilled vegetables to succulent seafood and everything in between.
1. Grilled Mediterranean Vegetable Platter:
Ingredients:
- Assorted vegetables (zucchini, eggplant, bell peppers, cherry tomatoes, red onion)
- Olive oil
- Balsamic vinegar
- Garlic, minced
- Fresh herbs (such as basil, thyme, rosemary)
- Salt and pepper to taste
Instructions:
- First, bring the grill up to a medium-high temperature.
- If you want to make sure that the vegetables are large enough to handle on the grill, cut them into chunks or slices that are uniform in size.
- A marinade can be made by combining olive oil, balsamic vinegar, minced garlic, chopped herbs, salt, and pepper in a small bowl and whisking all of the ingredients together.
- The marinade should be brushed over the vegetables so that they are evenly coated.
- The vegetables should be placed on the grill and cooked for three to four minutes on each side, or until they are tender and have a light char.
- After the vegetables have been grilled, arrange them on a platter and drizzle them with any marinade that is left over.
- You can serve this as a vibrant and nutritious appetiser or side dish, and garnish it with fresh herbs of your choice.
Nutrition:
- Calories: 150
- Total Fat: 10g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrates: 15g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 3g
2. Grilled Lemon Garlic Shrimp Skewers:
Ingredients:
- Large shrimp, peeled and deveined
- Olive oil
- Lemon juice
- Garlic, minced
- Fresh parsley, chopped
- Salt and pepper to taste
Instructions:
- For the purpose of making a marinade, combine the following ingredients in a bowl: olive oil, lemon juice, minced garlic, chopped parsley, salt, and pepper.
- Toss the prawns in the marinade so that they are evenly coated with the sauce. For fifteen to thirty minutes, marinate the meat in the refrigerator.
- The grill should be preheated to a medium heat.
- Once the shrimp have been marinated, thread them onto skewers, making sure to leave some space between each shrimp.
- The prawn skewers should be grilled for two to three minutes on each side, or until they become pinkened and opaque.
- After removing the prawns from the grill, serve them immediately with additional lemon wedges for squeezing over them.
Nutrition:
- Calories: 180
- Total Fat: 10g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 150mg
- Sodium: 300mg
- Total Carbohydrates: 2g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 20g
Also Read:-Aromatic Vegetarian Pho Recipe- Step by Step Guide
3. Greek-Style Grilled Lamb Kebabs:
Ingredients:
- Lamb leg or shoulder, cubed
- Red onion, cut into chunks
- Cherry tomatoes
- Olive oil
- Lemon juice
- Garlic, minced
- Dried oregano
- Salt and pepper to taste
Instructions:
- For the purpose of making a marinade, combine the following ingredients in a bowl: olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
- After adding the lamb cubes to the marinade, make sure that they are completely covered. In order to achieve the best possible flavour, marinate the meat in the refrigerator for at least one hour or overnight.
- First, bring the grill up to a medium-high temperature.
- The lamb that has been marinated should be threaded onto skewers, and alternately, chunks of red onion and cherry tomatoes should be added.
- To achieve the desired level of doneness in the lamb, grill the kebabs for eight to ten minutes, turning them occasionally, or until the lamb is cooked.
- As part of a comprehensive meal that is inspired by the Mediterranean, serve the lamb kebabs that have been grilled with a side of tzatziki sauce and a Greek salad.
Nutrition:
- Calories: 280
- Total Fat: 18g
- Saturated Fat: 6g
- Trans Fat: 0g
- Cholesterol: 90mg
- Sodium: 400mg
- Total Carbohydrates: 4g
- Dietary Fiber: 1g
- Sugars: 2g
- Protein: 25g
4. Grilled Mediterranean Swordfish Steaks:
Ingredients:
- Swordfish steaks
- Olive oil
- Lemon zest
- Garlic, minced
- Fresh herbs (such as thyme, oregano, parsley)
- Salt and pepper to taste
Instructions:
- First, bring the grill up to a medium-high temperature.
- To make a marinade, combine the following ingredients in a small bowl: olive oil, lemon zest, minced garlic, chopped herbs, salt, and pepper.
- In order to ensure that the swordfish steaks are evenly coated, brush the marinade over them.
- The swordfish steaks should be placed on the grill and cooked for approximately four to five minutes on each side, or until they are completely cooked through and have grill marks.
- Wait a few minutes before serving after removing the food from the grill and allowing it to rest.
- A side of grilled vegetables or a green salad should be served alongside the swordfish steaks that have been grilled. A squeeze of fresh lemon juice should also be included.
Nutrition:
- Calories: 320
- Total Fat: 20g
- Saturated Fat: 3g
- Trans Fat: 0g
- Cholesterol: 90mg
- Sodium: 350mg
- Total Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 30g
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