Recipes: Sizzling summer barbecues

May 14, 2013 - Lite Plan, Recipes

Forget the hot dogs and fried onions. With a bit more thought and preparation, your barbecue can be just as flavoursome with half the fat and calories! Enjoy a tasty barbecue the healthy way with our delicious, quick and easy recipes that are bursting with flavour…

BBQburger600x812Better burgers (LITE)
Serves 4
174 kcal per serving
Protein 19.2g Carbs 15.8g Fat 4.0g
Prep time 10 mins; cooking 20 mins

• 1 small onion, grated
• 250g borlotti beans
• 250g extra lean beef mince
• 1 heaped tsp wholegrain mustard
• dash of Worcestershire sauce

For the salsa…
• 2 tomatoes, chopped
• 2 spring onions, chopped
• 2 chillies, chopped (optional)
• 1 small bunch coriander, chopped

To serve: Your choice of gherkins, lettuce, cucumber, tomatoes and onions.

Roughly mash together the grated onion and the borlotti beans, add in the mince, mustard and Worcestershire sauce, mix together thoroughly and season. Use your hands to squidge everything together.

Divide the mixture into four equal balls and shape each one into a burger, compressing the ingredients together as much as possible so the burgers don’t break up when you cook them. Cover in cling film and leave to rest in the fridge for 20 mins before cooking on a hot barbecue or grill for about 5 mins on each side.

While the burgers are resting, make the salsa by mixing the ingredients together.

BBQpeppers600x812Feta-filled peppers
Serves 4
93 kcal per serving
Protein 4.9g Carbs 3.5g Fat 6.8g
Prep time 10 mins; cooking time 15 mins

• 4 red, yellow or orange peppers
• 150ml LighterLife Savoury Stock
• 1tbsp tomato purée
• 10 black olives, chopped
• 2 large tomatoes, chopped
• 4 spring onions, sliced
• small bunch basil, chopped
• 100g feta

Cut each pepper in half vertically through the stem and remove the seeds, combine the stock and the tomato purée. Put the couscous in a separate bowl and pour over the stock and tomato mix, stir once, then cover and leave to stand for 10 mins, until the couscous is tender.

Now add the olives, tomatoes, onions and basil to the couscous and mix well. Fill each pepper half with the couscous mixture and top with a little feta.

Cook the peppers on the barbecue for 10-15 mins until the bottoms are charred and soft. Take care when removing them from the grill, as they will be a bit soft.

BBQfishkebabs600x812Fancy fish kebabs (LITE)
Serves 4
341 kcal per serving
Protein 42.7g Carbs 21.2g Fat 9.3g
Prep time 10 mins; cooking time 10 mins

• 8 rosemary sticks or kebab sticks
• 1-1.2kg firm white fish such as pollock, gurnard or haddock
• 2 tbsp seafood rub
• 8 cherry tomatoes

Start off by soaking your rosemary sticks or kebab sticks in a jug of water so they won’t burn on the barbecue. Cut the fish into bite-sized chunks and place in a large bowl. Sprinkle over the seafood rub and toss well.

Thread the fish and tomatoes onto the rosemary or kebab sticks and barbecue them for 8-10 mins, turning regularly.

TOP TIP: There are lots of ready-made rubs and marinades to save time. Check the ingredients for added fats or sugars

BBQbakedtrout600x812Trout and fennel (LITE)
Serves 2
290 kcal per serving
Protein 43.2g Carbs 4.1g Fat 11.2g
Prep time 10 mins; cooking time 20 mins

• FryLight spray
• 1 fennel bulb, finely sliced
• 4 trout fillets, 100g or less each
• 1 lemon, finely sliced
• 2 shallots, finely sliced
• small bunch parsley

Take two large squares of foil and squirt each with one spray of FryLight. Lay half of the fennel in the centre of each foil square, then top with one trout fillet, skin-side down.

Lay lemon slices, shallots and parsley on each fillet then top with the remaining fillet, skin-side up. If you have any lemon or parsley left over, put it on top of the fish.

Gather up the sides of the foil and seal to make a parcel. Cook on the barbecue for 30-35 mins or until the fish is cooked through. To test if it’s cooked, insert a sharp knife – if it’s hot once removed, then the fish is cooked.

TOP TIP: If you’re not a fan of trout, then sea bass or salmon will also work well with this recipe

BBQswpotataosalad600x812Sweet potato salad
Serves 4 as a side dish
109 kcal per serving
Protein 1.7g Carbs 22.7g Fat 1.9g
Prep time 5 mins; cooking time 10 mins

• 400g sweet potatoes, peeled and diced
• 2 spring onions, finely sliced
• 2tsp extra light mayonnaise
• 2tsp low fat natural yoghurt
• 1tsp red wine vinegar
• 2 tsp capers, rinsed and chopped

Put the potatoes in a pan of cold water, bring to the boil and simmer for 8-10 mins until they are just cooked through, then drain.

Mix together all of the other ingredients then pour over the cooked potatoes. Season and stir thoroughly but gently so you don’t break up the potatoes. Serve warm or cold as a great accompaniment for most summer dishes.

TOP TIP: Use the same dressing with carrot, white cabbage and onion to make a fab coleslaw

Rosemary-balsamic marinade
Give your meat, fish or veggies an extra kick with this fabulous healthy marinade.

24 kcal per 5ml tbsp of marinade
Protein 0.1g Carbs 3.1g Fat 1.1g

• 8 tbsp balsamic vinegar
• 1 tbsp extra-virgin olive oil
• 1 tbsp honey
• 1 tbsp minced garlic
• 2 tbsp fresh rosemary (the needles, separated from the sprigs)
• 1/2 tsp freshly ground black pepper

Add all ingredients to a bowl and whisk until blended, then add your meat or veggies and all of the marinade. Place in a sealable storage plastic bag and refrigerate for up to 24 hours, shaking the bag occasionally to make sure all surfaces of the meat are in contact with the marinade.

Remove the meat from the marinade and season before placing it on the grill.

2 thoughts on “Recipes: Sizzling summer barbecues

Miss Olu

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    Team LighterLife

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