Cooking under the open sky and over hot coals is a practice as old as civilisation itself. But that doesn’t mean your barbecue needs to be a primitive, blackened affair. Fire your imagination with these tasty suggestions for al fresco dining ...
Planning your barbecue
The perfect barbecue is big on two things: taste and choice. It’s not all about burgers and bangers, although if this is what you love a little is fine. Plan to barbecue lean red meats, succulent chicken, fresh fish (salmon, cod, tuna, halibut and swordfish all grill well), seafood and summer vegetarian options such as tasty lentil bean burgers and flavoursome tofu.
Marvellous marinades
Allowing meats time to marinate in a covered container in the fridge for a few hours, or overnight, adds masses of flavour. So even if you’re new to barbecuing, it’s easy to whip up a taste sensation. Use your favourite herbs, spices, garlic and ginger with a little oil or natural yoghurt to make a marinade. Add pepper and a little salt to taste. These marinade suggestions make approximately enough for 4 serves:
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Lemon and herb. Combine lemon juice, garlic, chopped fresh parsley and mint (or another herb of your choice). This marinade is especially good with meaty fish, such as tuna and salmon, and with a selection of seafood.
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Indian. Mix together 1 tbsp of Indian curry paste with 3 tbsp natural low-fat yoghurt, lime zest and fresh coriander. Use to marinade chicken and lamb or vegetable alternatives.
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Cajun style. Mix together 2 tsp of paprika and 2-4 tsp olive oil, 1 tsp dried thyme and a pinch or two of chilli flakes. Use to coat chicken, meat, fish and vegetables.
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Garlic, honey and soy. Combine 2 crushed garlic cloves with 2 tsp honey and 2 tsp soy sauce plus the zest and juice of a lime. Use to coat meat, fish and vegetables.
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Lemon Dijon. Mix together olive oil, the juice of half a lemon, some Dijon mustard and crushed garlic cloves to make a thick paste. Use this classic coating for chicken or tofu.
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Balsamic. Mix together 1 tbsp balsamic vinegar, 1 tbsp olive oil, 1 tbsp lemon juice, 2 crushed garlic cloves, and fresh herbs of your choice. Use to coat fish, meat, seafood and vegetables.
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Stir fry sauce. Use your favourite shop-bought sauce, such as oyster or black bean, as a marinade. When your fish, vegetables or meats are cooked, sprinkle with sesame seeds and serve.
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Gremolata. Combine 2 tsp chopped rosemary, 1 tsp fennel seeds, 2 crushed garlic cloves, and the juice and zest of 1 lemon with a handful of chopped, fresh parsley. Use to coat chicken, fish or tofu.
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Thai style. Mix together 4-6 stalks of sliced lemongrass, the zest of half a lemon, 3 crushed garlic cloves, 2 sliced spring onions, 2 deseeded and sliced red chillies, a pinch of brown sugar, 3 tbsp of fish sauce and 1 tsp hot chilli sauce. Use to marinate fish, meat, vegetables and tofu.
Make kebabs
Thread cherry tomatoes, mushrooms, chunks of onion and capsicum onto skewers, along with courgette, aubergine or pineapple. Add meat, fish, seafood or tofu if desired. If you’re using wooden skewers, pre-soak them for 30 minutes or more to prevent the sticks from burning while cooking the kebabs. Brush with a little olive oil or your favourite reduced calorie marinade and barbecue until the meat is cooked and tender and the vegetables are roasted and charred around the edges.
Tasty salads
No barbecue would be complete without some fresh, delicious side salads. Try these quick and easy combinations:
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Eastern style cucumber salad. Mix together 1-2 sliced cucumbers, with 1 tsp of light soy sauce, 1 tsp white wine vinegar, some deseeded and sliced red chilli, chopped spring onions and chopped fresh coriander and mint leaves.
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Bean salad. Combine drained canned beans, such as red kidney beans or a four-bean mix, with chopped red onion, celery, tomatoes, crushed garlic, a little olive oil, balsamic vinegar, salt and pepper.
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Guacamole salsa. Chop fresh, ripe avocadoes and add to chopped tomatoes, red onion, fresh coriander, lime juice, deseeded and sliced red chilli pepper, salt and pepper.
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Quinoa and pomegranate salad. Mix cooked quinoa (pronounced ‘keen-wa’) with toasted pine nuts, pomegranate seeds, chopped fresh mint and coriander and the juice and zest of a lime or two, salt and pepper. Drizzle with a little extra virgin olive oil before serving.
Desserts
Fruit cooked on the barbecue is absolutely delicious. Since no meal is complete without dessert, try these sensational low-fat suggestions:
- Dust fresh peach halves with cinnamon and a little brown sugar. Barbecue until golden and serve with low-fat ice cream.
- Place some ripe bananas complete with their skins onto a hot barbecue. Carefully unwrap the hot bananas and pop in a little chopped good quality, dark chocolate. Serve with low-fat vanilla yoghurt.
- Make up a platter of fresh berries, mangoes and peaches and wedges of melon. Serve ‘as is’ or with or low-fat frozen yoghurt.
- Spice things up with some fresh pineapple slices barbecued with a little brown sugar and the zest and juice of a lime. Serve with low-fat ice cream.
Drink up
Outdoor eating wouldn’t be the same without a celebratory drink, but be careful. The willpower-weakener is also loaded with calories and makes high-calorie, salty snacks all the more enticing. Keep yourself hydrated with lots of iced water – with or without a slice. Cheers!