For Healthy Flavor, Try Grilling
Grilling is an American summertime tradition.
In his sixth cookbook, "Grilling for Life," The Early Show resident chef Bobby Flay describes it as "the most basic method of cooking there is. It dates back to the times of caveman: food plus fire equals good."
But, Flay's book says, "When it comes to healthy food from the grill, evolution has been slow, producing lots of nutritionally sound, but incredibly bland recipes."
That's where Flay steps in,
"Grilling for Life" is about getting the biggest, boldest flavor possible from food and fire, while making healthy choices all the way.
It's not your average grilling book, because it includes tips on the healthiest veggies, fish and other foods. Each recipe features a nutritional analysis.
To read an excerpt of "Grilling for Life," click here.
On The Early Show Wednesday, Flay kicks off a three-part series on healthy grilling with recipes for flavorful chicken and Portobello mushrooms.
Flay uses a gas grill in the demonstration. He uses both gas and charcoal, believing both have their pros and cons. But he stresses that, whichever you choose, you should keep the grill clean. Keep the grate "reasonably clean, not crusted over," he advises.
Flay likes gas because the fire is consistent and easier to control. He believes a charcoal grill requires more work, but "gives food a smokiness that gas can never imitate."
He also says that if you're using charcoal, you shouldn't use an instant-light charcoal or lighter fluid. Flay asks, "Is that what you really want your food to taste like?" He suggests that, instead, you take ten extra minutes and use a chimney starter for your coal.
Flay points out that other tools you need for grilling include tongs, metal spatulas, meat thermometer, and brushes for applying glazes, sauces, and oils.RECIPES
Spanish Spiced Rubbed Chicken With Mustard-Green Onion Sauce
Serves 4
Mustard-Green Onion Sauce
Ingredients:
1/4 cup white wine vinegar
2 tablespoons Dijon mustard
1/2 cup pure olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/4 cup thinly sliced green onions
2 tablespoons finely chopped fresh flat leaf parsley
Method:
Whisk together vinegar and mustard in a large bowl. Slowly whisk in the oil until emulsified and season with salt and pepper to taste. Fold in the green onions and parsley.
Spanish Spice Rub
Ingredients:
3 tablespoons Spanish paprika
1 tablespoon cumin seeds, ground
1 tablespoon mustard seeds, ground
2 teaspoons fennel seeds, ground
2 teaspoon coarsely ground black pepper
2 teaspoons kosher salt
Method:
Whisk together all ingredients in a bowl. Set aside.
Chicken
Ingredients:
4 bone-in skinless chicken breasts
Spanish Spice Rub
4 teaspoons olive oil
Chopped parsley, for garnish
Method:
Heat your grill to medium. Rub each breast on the skin-side with the rub, drizzle with the oil and place on the grill, rub-side down. Grill for 5-6 minutes or until slightly charred and a crust has formed. Turn the breasts over, close the cover and continue cooking for 6-7 minutes or until just cooked through. Place chicken breasts on a platter and drizzle 2 tablespoons of the sauce over each breast. Garnish with chopped parsley and serve remaining sauce on the side.
Grilled Portobello Mushrooms Stacked With Fresh Spinach and Shaved Manchego Cheese
Serves 4
Sherry Vinaigrette
Ingredients:
1 small shallot, finely chopped
1/4 cup sherry vinegar or balsamic vinegar
2 teaspoons Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup olive oil
Method:
Whisk together the shallot, vinegar, mustard, salt and pepper in a small bowl. Slowly whisk in the oil until emulsified.
Mushrooms
Ingredients:
8 medium-sized Portobello mushroom caps
2 tablespoons olive oil
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1/2 pound baby spinach
2 ounces manchego cheese, thinly shaved
2 tablespoons finely chopped fresh chives
Method:
Heat grill to high. Brush mushroom caps on both sides with the oil and season each with the salt and pepper. Grill, cap-side down, until slightly charred, about 3-4 minutes. Turn the mushrooms over and continue grill until just cooked through, about 3-4 minutes longer. Place the spinach in a medium bowl and toss with a few tablespoons of the sherry vinaigrette. Stack the ingredients on 4 salad plates, starting with a small pile of spinach, then a layer of shaved cheese, then a mushroom. Repeat the layers in the same order, ending with a mushroom cap, pressing down gently to keep the stack from falling. Drizzle a few teaspoons of the remaining vinaigrette over mushrooms and garnish with chopped chives.