Health and Fitness

How to Host a Healthy and Nutritious BBQ


BY
iCandy World
1 year ago

Now it is officially BBQ season, Aaron has provided iCandy with some low fat and high protein ideas for a healthy BBQ this summer. These ideas will help you enjoy BBQ food that is guilt free and perfect for a nutritious, balanced diet.

BBQ Chicken Breasts

Most chicken that you buy already marinated will contain high sugar sauces and seasoning. This recipe will help you enjoy that same great taste with reduced calories.

You will need:

  • Chicken breasts (organic is preferable)
  • Cayenne pepper
  • Black pepper
  • BBQ seasoning
  • Extra virgin olive oil

Steps:

  1. Trim the chicken breasts of any excess fat
  2. Coat both sides of the breast or fillets with cayenne pepper, black pepper & BBQ seasoning.
  3. Generously drizzle extra virgin olive oil over the chicken, ensuring the seasoning and olive oil covers the chicken completely.
  4. Leave to marinate for 30 minutes.
  5. Cook the meat on the BBQ on a low – medium heat for 8-12 minutes on each side, depending on preference – always check it is cooked all the way through before serving.

Skin-on BBQ Jacket Sweet Potatoes

Many BBQs will have rolls or buns available as a carb source – great tasting and OK as a treat, but if you fancy a change then why not try these crispy sweet potatoes as a healthier option.

You will need:

  • Sweet Potatoes

Steps:

  1. Boil a kettle with enough water to fill a large saucepan.
  2. Cut the ends off each potato.
  3. Wash the potatoes thoroughly with warm water.
  4. Pierce the potatoes several times with a sharp knife, being careful of course.
  5. Put the potatoes in a large saucepan and add the boiling water from the kettle.
  6. Cover the saucepan with the lid and leave the potatoes boiling on a medium heat for 10-12 minutes.
  7. Now the potatoes have been softened, drain them.
  8. Either wrap each individual potato in a piece of tin foil or in a large foil tin ready for the BBQ.
  9. Cook on the BBQ for 20-30 minutes depending on personal preference and turn every so often  – for extra crisping ensure the potatoes are well done.

Crunchy BBQ Veg

This crunchy veg can be a great way of adding essential vitamins, minerals and fibre to your BBQ – who said BBQs had to be unhealthy?

You will need:

  • Broccoli
  • Asparagus tips
  • Green peppers
  • Black pepper
  • Extra virgin olive oil

Steps:

  1. Boil the kettle with enough water to cover the quantity of veg.
  2. Cut your broccoli, green peppers and asparagus so that it is all the same size.
  3. Add the veg to a saucepan and then add the boiling water.
  4. Boil the veg for 2-4 minutes only.
  5. Drain the veg and add a drizzle of extra virgin olive oil and some cracked black pepper.
  6. Place the drained, seasoned veg into a foil tin or wrap it in tin foil (same method as the potatoes).
  7. Roast the veg on the BBQ for 5-7 minutes until it is cooked to your liking.

Average nutritional breakdown per serving (1 chicken breast, 1 sweet potato & a handful of veg):

Calories (Kcal)

302

Carbohydrates (g)

22

Protein (g)

25

Fat (g)

7

 

 

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