Avocado Pesto on Grilled Chicken & Vegetables

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

This was the first meal we cooked on our brand new grill.  The grill in which my husband literally invested blood, sweat and tears.  Well – no tears per se….but blood, sweat, a few swear words, and 5 stitches from the doctor at convenient care!  Poor guy!  He’d gotten the base all together and when I went out to help him lift the actual grill portion onto the base, he grabbed what was obviously a very sharp metal edge and sliced his finger open!  😟  

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It looks like he’s saying University of Iowa is #1….and the fact that he’s wearing an Iowa shirt only perpetuates that idea, but truly he’s not!  Our daughter goes to Iowa State…arch rivals to U of Iowa.  He just insists on wearing that shirt even though Anna has bought him dozens of ISU shirts!  I thought for sure the shirt would get bloody and ruined, but somehow it remained unscathed….it’s the shirt that will not die!!!  LOL!!!

So 45 minutes later we were back home and I was helping him finish the assembly process!  Thankfully we got it together and moved into location with no further incidents, and I was able to prepare our delicious dinner of grilled chicken and vegetables with avocado pesto.  Seriously this is sooooooo good!  I told Mr. CEBH that I could eat this meal everyday for the rest of my life and never tire of it!  

New grills are so pretty and clean!  This is probably the one and only time you’ll see the inside of mine!!!  😉

Grilled Chicken And Vegetables | cookeatbehealthy.com

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

I wanted to use some basil a friend had given me, and I had some very ripe avocados so the idea of making avocado pesto seemed perfect!  And truthfully when I say I’d eat it this meal everyday – I mean it!  My favorite fair weather meal is grilled chicken and vegetables!  It’s simple, I don’t have to heat up the house cooking dinner, it’s 100% flexible depending on which vegetables I have on hand, and varies depending on which seasonings and spices I use on the chicken and vegetables!

Avocado Pesto Basil | cookeatbehealthy.com

For this recipe I used basil and lemon on the chicken because those flavors are perfectly complemented by the avocado pesto which is jam packed with basil, and brightened with lemon juice and zest.  The chicken marinated for about 3 hours in a mixture of olive oil, lemon juice and zest, a little salt, pepper, and garlic, some red pepper flakes, and of course….fresh basil!

Prior to grilling, the vegetables were seasoned very simply with EVOO, salt and pepper, garlic, and a few red pepper flakes.  I like to keep the vegetables pretty simple so their flavors can shine through, and in this dish, so that nothing else competes with the avocado pesto flavors!

Avocado Pesto Grilled Chicken Vegetables | cookeatbehealthy.com

The pesto is made from avocado, basil, garlic, olive oil, red pepper flakes, salt, and walnuts.  I prefer to use walnuts over pine nuts because number 1 – I don’t like pine nuts, and number 2 – I love walnuts!  Pretty good reasons, eh?!?  Really though, if you find pine nuts a little too “earthy” tasting, as I do, then use walnuts instead!  They are mild enough that they add very little to the flavor profile of the pesto, they’re waaaaaay cheaper than pine nuts, and they are full of omega-3 fatty acids so they’re super healthful as well!

Avocado Pesto | cookeatbehealthy.com

Isnt it pretty?!?  I just love the vibrant green color!  It doesn’t get much better than avocado pesto…2 of my favorite foods/flavors in 1 lovely recipe….YUMMMMMMMM!   

For the veggies I chose zucchini, mushrooms, tomatoes, onions, and bell pepper.  I cut almost everything into approximately the same bite sized pieces, but because zucchini practically screams “SPIRALIZE ME“, that’s exactly what I did!  And besides – I love using my Kitchenaid mixer with the spiralizer attachment.  I feel like such a pro-fesh-shun-ul when I use it!  Either that or a spy, because the box it comes in kind of looks like a spy kit to me!  😉  I used the ribbon spiralizer blade and out of 1 large zucchini I got what seemed like miles of zucchini ribbon!  Check out the mini video of me spiralizing the heck out of a zucchini….I find it mesmerizing!  Click the link to see it!

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Spiralized Zucchini Ribbons | cookeatbehealthy.com

Grilled Vegetables | cookeatbehealthy.com

Avocado Pesto on Grilled Chicken & Vegetables
Serves 4
Delicious avocado pesto made with bunches of fresh basil pairs perfectly with grilled chicken breasts and vegetables in this healthy summertime dish!
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Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
Prep Time
45 min
Cook Time
30 min
Total Time
1 hr 15 min
534 calories
27 g
37 g
41 g
22 g
6 g
514 g
660 g
11 g
0 g
33 g
Nutrition Facts
Serving Size
514g
Servings
4
Amount Per Serving
Calories 534
Calories from Fat 353
% Daily Value *
Total Fat 41g
63%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 23g
Cholesterol 37mg
12%
Sodium 660mg
28%
Total Carbohydrates 27g
9%
Dietary Fiber 10g
41%
Sugars 11g
Protein 22g
Vitamin A
60%
Vitamin C
278%
Calcium
17%
Iron
33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Avocado Pesto
  1. 1 ripe avocado
  2. 2 cups packed fresh basil leaves
  3. 1/2 cup walnuts
  4. 3 cloves, or 3 tsp chopped garlic
  5. 1/4 cup extra light tasting olive oil
  6. Zest and juice of 1 lemon
  7. 1 tsp red pepper flakes
  8. 1/4 salt - more to taste
For the Chicken
  1. 2 boneless skinless chicken breasts
  2. 2 tbsp extra virgin olive oil
  3. Zest and juice of 1 lemon
  4. 1/2 tsp salt
  5. 1/2 tsp red pepper flakes
  6. 1 tsp ground black pepper
  7. 1 clove, or 1 tsp chopped garlic
  8. 8-10 large basil leaves, chopped
For the Vegetables
  1. 1 very large zucchini, spiralized, or cut into bite sized pieces
  2. 1 pint grape tomatoes
  3. 2 cups quartered mushrooms
  4. 1 bell pepper, cut into bite sized pieces - I used an orange pepper
  5. 1 large Vidalia onion, cut into bite sized pieces
  6. 2 tsp EVOO
  7. 1 clove or 1 tsp chopped garlic
  8. 1/2 tsp each salt and pepper
  9. 1/4 tsp red pepper flakes
For the Avocado Pesto
  1. Combine all ingredients in the bowl of an 8-10 cup food processor.
  2. Process on low until well combined.
  3. Place in covered dish and refrigerate until ready to serve with grilled chicken and vegetables.
For the Chicken
  1. Combine all marinade ingredients in a gallon size resealable bag, then add chicken, coating both sides with marinade, and refrigerate at least 2-3 hours, turning occasionally, until ready to grill.
For the Vegetables
  1. Combine all ingredients in a resealable bag and toss to coat vegetables in oil and seasonings.
For Grilling the Chicken and Vegetables
  1. Heat grill to medium.
  2. Place chicken breasts on grill and cook, turning once, for a total of about 20 minutes.
  3. Check for doneness of chicken by inserting meat thermometer in thickest part of breast, the chicken is done when juices run clear, and internal temperature reaches 165 degrees.
  4. Remove from grill and rest 5 minutes before slicing.
  5. Place the vegetables in a grill pan, or on a grill mat, and grill over medium heat along with the chicken.
  6. Stir vegetables a time or two to ensure even cooking.
  7. Remove from heat when the vegetables are slightly charred and fork tender - about 15 to 20 minutes.
To Serve
  1. Plate a serving of vegetables, top with 1/2 sliced chicken breast, then top with a generous scoop of avocado pesto.
Notes
  1. Before refrigerating pesto, place a piece of plastic wrap directly on the surface to help slow the browning of the avocado.
beta
calories
534
fat
41g
protein
22g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
The fat and calorie count assumes you’ll be using the entire recipe of pesto – so don’t panic!  You’ll only use about 1/4 the recipe for 4 servings!  I think this is a very good thing, because then I have leftover pesto to use on fish, a panini sandwich, mixed into olive oil and vinegar for a delicious salad dressing, as a dip for fresh veggies, etc. etc. etc……you get the idea!  

Grilling is the best!  I wish we could gril year round, but Iowa winters get pretty brutal to do that!  There’s a few hearty souls who manage, but we’re just too wimpy I guess!!!  What’s your favorite grilled meal?  Share in the comments!!!

Grilled Sweet Potato Salad

I AM A POTATO SALAD SNOB!  There – I said it!  I love potato salad…..when I make it!  I’m horrible….I know!  I’m just super picky when it comes to the spices, the add-ins, the dressing, and most especially, the potatoes!  I think what ruins it for me 99% of the time is when potato salad is made with over cooked potatoes,  YUK!  Having said all that, today I’m switching things up and making a sweet potato salad….definitely not your run-of-the-mill picnic fare!  

Grilled Sweet Potato Salad |cookeatbehealthy.com

Sweet potatoes are just so darn good – and good for you!  They are rich in beta carotene and an excellent source of vitamin A.  Research has shown that including a little healthy fat when eating sweet potatoes actually increases your body’s uptake of beta carotene.  The homemade mayo in this recipe provides the fat needed to accomplish this.  The salad is seasoned with curry and cumin, and cayenne…..three of my favorites!  But aside from being delicious these seasonings have health benefits as well!  Curry powder is actually a spice mix that health-wise is beneficial for the prevention of cancer, it can reduce Alzheimer’s symptoms, it eases inflammation and thereby pain, it boosts bone health, protects the immune system, and increases the liver’s ability to remove toxins. Ummmm….WOW!  More curry on EVERYTHING please!!!!  Cumin has a myriad of healthful benefits as well.  It’s a digestive aid, it helps treat insomnia, respiratory disorders, anemia, skin disorders, and cancer too!  Cayenne is an anti-cold and flu agent, it has anti-fungal properties, it can serve to prevent migraines, it’s an anti-allergen, it supports weight loss, and is credited with many other health benefits!  So basically what I’m saying is 1 serving of Grilled Sweet Potato Salad a day keeps the doctor away…or is at the very least as effective as an apple a day!

Grilled Sweet Potato Salad | cookeatbehealthy.com

So I’ve confessed to being a potato salad snob and hating over-cooked potatoes, but the other thing I hate is gloppy and goopy over-dressed potato salad!  To me, the dressing should enhance the flavors of all the ingredients and also act as a conduit for the seasonings.  If too much dressing is used, then all the flavors are lost and the salad is just….yucky!  🙁  For today’s recipe I’m only using a half cup of homemade mayonnaise – the perfect amount to coat all the salad ingredients, carry all those warm yummy spices, and enhance the flavors of all the components of this salad.

Grilled Sweet Potato Salad | cookeatbehealthy.com

The ingredient list for this salad is pretty straight forward.  Obviously we need sweet potatoes (with a little olive oil, salt, and pepper for grilling) and mayonnaise – I use homemade and you can find my recipe here, also pecans, craisins, a small shallot, a little salt, and some lemon juice.  I also decided to grill the sweet potatoes to add another layer of flavor, but in the winter I roast them so I don’t have to trudge through the snow!  I like the pecans for crunch, and flavor, of course!  And the craisins are such a natural complement to the sweet potatoes, plus I like the chewy sweetness they add!  In a large bowl I mix the mayo, minced shallot, seasonings, and lemon juice.  After grilling the sweet potatoes I cut them into bite sized pieces and combine them, the pecans, and craisins with the seasoned dressing.  Gently stir it all together to get the yummy dressing distributed on all the other ingredients.

I do like to peel my sweet potatoes a little bit.  I don’t worry about getting every bit of peel removed, but I’m just not a fan of the skins – if you like them then by all means, leave them on!  After peeling the potatoes, slice them into approximately 1/2″ thick rounds.  Once they’re all peeled and sliced, toss them with the olive oil and a little salt and pepper, then grill them on medium heat for about 20 minutes, flipping them halfway through cooking time.  Keep an eye on them after about 15 minutes to make sure they don’t get too soft.  You may find you need to remove some of the smaller pieces before the larger ones are done.  Once they’re grilled and cooled enough to handle, cut them into pieces and assemble the salad!

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad
Serves 8
Sweet potatoes, pecans, and craisins give a unique twist to potato salad!
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
240 calories
19 g
6 g
18 g
2 g
2 g
84 g
262 g
9 g
0 g
15 g
Nutrition Facts
Serving Size
84g
Servings
8
Amount Per Serving
Calories 240
Calories from Fat 160
% Daily Value *
Total Fat 18g
28%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 7g
Cholesterol 6mg
2%
Sodium 262mg
11%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
11%
Sugars 9g
Protein 2g
Vitamin A
139%
Vitamin C
3%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 sweet potatoes, about 3 pounds, peeled & sliced into 1/2" rounds
  2. 1/2 cup pecans, slightly broken up by hand
  3. 2/3 cup craisins
  4. 1/2 cup mayonnaise
  5. 1 small shallot, finely minced
  6. 2 tbsp Extra Virgin Olive Oil (EVOO)
  7. 2 tsp fresh squeezed lemon juice
  8. 1/2 tsp each salt & pepper
  9. 1/2 tsp curry powder
  10. 1/2 tsp cumin
  11. 1/4 tsp cayenne
Instructions
  1. Toss sliced sweet potatoes with EVOO and salt & pepper, and grill over medium heat approximately 15-20 minutes or until al dente, turning after the first 10 minutes of cooking time.
  2. Meanwhile mix mayo, minced shallot, lemon juice, curry, cumin, and cayenne in large bowl. Set aside.
  3. Once potatoes are cool enough to handle, cut into bite sized pieces.
  4. Add cut sweet potatoes, pecans, and craisins to the large bowl and stir gently until everything is combined and coated in dressing.
  5. Taste and adjust seasoning, adding more salt if needed.
  6. Refrigerate in covered container.
Notes
  1. I recommend making the salad several hours before serving so it has a chance to thoroughly chill and to allow the flavors meld.
beta
calories
240
fat
18g
protein
2g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So next time you host a cook-out, or you volunteer to take a salad to a party, keep this Grilled Sweet Potato Salad in mind!  A change-of-pace potato salad is always a good thing!

Warm Grilled Veggie Sandwich

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

I’m not vegetarian, but to say I love vegetables would be a understatement.  I LOVE vegetables.  I love their amazing  colors, flavors, and textures.  I love the nutritional value that nature has packed into veggies.  I’m amazed and so thankful for all the varying benefits vegetables afford us.  But mostly, I love how I feel when I eat vegetables!  I find them extremely satisfying and I never seem to tire of eating them!  I enjoy finding new ways to incorporate veggies into my diet and discovering new ways to prepare them!

One of the best things about this warm grilled veggie sandwich is that while many of the veggies are cooked, several of the sandwich toppings are raw.  This gives it an extra layer of texture, crunch and flavor, and it earns a solid 10/10 on the Cook Eat Be Healthy deliciousness scale!  Of course, the white bean and garlic scape hummus that is the first layer, and the honey mustard vinaigrette that tops it all off may have more than a little bit to do with the 100% deliciousness rating!

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

Just look at what goes into this delectable sandwich…..so many beautiful vegetables!  Red and orange bell peppers, zucchini and summer squash, and mushrooms all get grilled to perfection.  Cucumber, radish, tomato, red onion, and lettuce top off the sandwich and give it crispy freshness.  The garlic scape hummus is the base upon which the sandwich is built.  The mustard vinaigrette….such a flavorful flourish.  And that bread….gosh it just doesn’t get much better than a fresh multi-grain loaf from our local grocer’s bakery!  I recommend using a multi-grain bread to stand up to the heartiness of this veggie sandwich, but choose what you love the best.  I think a sourdough would be fabulous, or maybe you’d prefer your veggie sandwich to be a sandwich wrap!  I say go for it – just make it and eat it – that’s all I ask!  😀

Warm Grilled Veggie Sandwich | cookeatbehealthy.com

My husband labeled this a 2-handed sandwich and he’s absolutely right!  I love sandwiches like this, when once you get a grip, you need to hang onto that baby for dear life, lest you risk losing all control of said sandwich!  Nothing is much sadder than to be left holding a couple pieces of bread, and looking down at all your sandwich ingredients in a pile on your plate.

Lets take a second and talk about the white bean and garlic scape hummus for a minute.  And by talk about, what I really mean is just repeating over and over again OMG this is good!  This is so good!  Oh my gosh….yum!  I just want to eat it all with a spoon!  To heck with the veggie sandwich…it’s gonna be all gone from me “sampling” this hummus! 😉 Thankfully I mustered enough self control to actually NOT eat it all before I made our sandwiches, but jeez it’s yummy! I like how it’s a little bit rustic and sturdy which really pairs so well with all the flavors and textures this sandwich has going on.  This is actually my first attempt at using garlic scapes, which has me wondering why?  I mean c’mon Lisa….they’re fabulous!  I hadn’t even heard of them until recently and then yesterday I found them at our farmers market so I snatched some up and figured I’d find something to do with them…and I did!  Yay me!

Tip:  For those of you unfamiliar with garlic scapes…here you go…..Garlic scapes are the flower bud of the garlic plant. The bud is removed in late June to encourage the bulbs to thicken up. Scapes make a fabulous addition to a flower bouquet, and they are delicious to eat! Scapes taste just like garlic. They can be used in exactly the same way as garlic in any recipe.

White Bean & Garlic Scapes Hummus | cookeatbehealthy.com Garlic Scapes & White Bean Hummus | cookeatbehealthy.com White Bean & Garlic Scapes Hummus | cookeatbehealthy.com

This hummus literally takes just a few minutes to make.  Drain and rinse a can of white cannellini beans, toss them into the food processor with a little extra light tasting olive oil and a little lemon juice, add some salt, pepper, and red pepper flakes, cut a single garlic scape into about 6 or 8 pieces, toss it in as well, and whizz it all up for 3 or 4 minutes until it’s fairly smooth and spreadable!  Easy peasy!!!

So now that we covered the hummus, let’s take a moment to talk about the Honey Mustard Vinaigrette I used as the flavorful flourish for this off-the-chart-delicious veggie sandwich.  I’m kind of a mustard freak.  One year for Christmas when my brother and I were kids – I was probably about 10 and he was 8 – we started a goofy gift giving tradition with our grandpa, Lester.  I remember the year that we gave him the biggest jar of peanut butter we could find, and he gave pickles to my brother and mustard to me!  Our gifts were lovingly wrapped in brown paper bags and tied with packing string.  We giggled and giggled, but still today we treasure the memories of those silly gifts and the fun we had with them!  So you see….I’m a mustard freak from way back!

Honey Mustard Vinaigrette | cookeatbehealthy.com Honey Mustard Vinaigrette | cookeatbehealthy.com

To make this vinaigrette, I put good quality stone ground mustard, extra light tasting olive oil, white wine vinegar, chili infused honey, a little salt, and some red pepper flakes in a small mason jar and shook it all up!  This was even easier than the hummus – and no dirty dishes to clean- mix and store in the same jar!  I think it’s sooo good!  And while I love it on this sandwich, it’d be fabulous on a salad, or as a marinade for grilled chicken too!  Guess I know what’s for dinner tomorrow! 😉

Serves 4

Warm Grilled Veggie Sandwich

A hearty and delectable veggie sandwich that will satisfy everyone in your life - even the meat lovers!

45 minPrep Time

15 minCook Time

1 hrTotal Time

Save Recipe

Ingredients

    For the sandwich:
  • 1 medium to large zucchini, cut into 1/4" slices
  • 1 medium to large summer squash, cut into 1/4" slices
  • 2 bell peppers, any color, sliced into 1/4" rings
  • 8 baby bella mushrooms, stems removed and each cut into 3 slices
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp minced garlic
  • 3 tbsp EVOO
  • 1 large tomato, thinly sliced
  • 1 small red onion, very thinly sliced
  • 1 small cucumber cut into thin rounds
  • 8 radishes, thinly sliced
  • 8 large lettuce leaves
  • 8 slices multi-grain bread
  • 8 tbsp White Bean and Garlic Scapes Hummus
  • 4 tsp Honey Mustard Vinaigrette
  • For the Hummus:
  • 1 15 oz can cannellini beans, drained and rinsed
  • 2 tbsp extra light tasting olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp each salt, pepper, and red pepper flakes
  • 1 garlic scape, cut into 6-8 pieces
  • For the Mustard Vinaigrette:
  • 6 tbsp extra light tasting olive oil
  • 3 tbsp white wine vinegar
  • 3 tbsp stone ground mustard
  • 2 tbsp chili infused honey
  • 1/2 tsp each salt and red pepper flakes

Instructions

    For the Hummus:
  1. Combine all ingredients in food processor bowl and mix until incorporated, smooth, and spreadable. About 3-5 minutes.
  2. Set aside and refrigerate until ready to use.
  3. For the Vinaigrette:
  4. Combine all ingredients in a lidded mason jar and shake well to incorporate.
  5. Set aside and refrigerate until ready to use.
  6. For the Sandwich:
  7. Pre-heat gas grill to medium, or prepare charcoal grill as directed to medium heat.
  8. In a gallon size resealable bag, toss zucchini, summer squash, peppers, and mushrooms with EVOO, salt, pepper, and garlic.
  9. For best results place veggies on grilling mats or in grill pan, and grill until tender and slightly charred - about 15 minutes total, turning halfway through cooking time.
  10. Remove from grill and assemble sandwiches by layering one piece of bread with 2 tbsp hummus, 1/4th of the grilled veggies, 1/4th of the fresh veggies, 1 tsp mustard vinaigrette, 2 lettuce leaves, and another slice of bread.
  11. Cut each sandwich in half and enjoy immediately!
Recipe Type: Sandwich

Notes

For ease of preparation consider making the hummus and vinaigrette earlier in the day, or even the day before. This will also give the flavors a chance to deepen and develop. Feel free to substitute regular honey for the chili infused honey. You can compensate by adding more red pepper flakes - or not - depending on your tastes.

6.8
http://cookeatbehealthy.com/warm-grilled-veggie-sandwich/
Calories
483 cal
Fat
29 g
Carbs
49 g
Protein
7 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Please give this sandwich a try and let me know what you think of it!  Even my meat & potatoes eating, farm raised hubby had to admit it was pretty darn good – and he pushed away from the table full and completely satisfied!  That’s a winner in my book any day!

 

Grilled Chicken & Plumcot Salad

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

I was at Sam’s Club the other day and I picked up some super delicious and beautiful plumcots!  They’re a hybrid of plums and apricots, so even if you’ve never had one, I’m sure you can imagine just how delicious they are!  I love finding new and unusual ingredients like these because it gives my creativity a jolt!  In the car on the way home I was hit with the inspiration to make a summery salad with chicken and plumcots!

Now I don’t know about you, but since we tend to eat lighter in the summer, and that oftentimes means not turning on the oven or stove for days at a time!  We use our grill A LOT in the summer because it helps keep the house cooler, plus we suffer through some really horrible cold and snowy winters here in Iowa, so when we have decent weather for grilling we tend to take advantage of it!  That got me thinking that maybe grilling the chicken for my salad would be an interesting change from the basic baked or poached chicken I’d usually prepare for chicken salad.  And like I mentioned, that meant I wouldn’t have to turn on the stove at all!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

So I had 2 ingredients…but grilled chicken and plumcots alone do not make a salad!  I combined all my favorite components of other chicken salads I’d eaten and I have to say…this one is a WINNER!  I marinated the chicken breasts in olive oil, white wine vinegar, smoked paprika, salt, pepper, garlic, and a little stone ground Dijon mustard.  Then I made a dressing out of homemade mayo (click for the recipe), honey, more of the Dijon mustard, a little lemon juice, and some fresh dill.  My other ingredients include walnuts, celery, and orange bell pepper.  Not only is this a fabulous tasting and simple to prepare salad, but it’s so pretty as well!

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com Grilled Chicken & Plumcot Salad | cookeatbehealthy.com

The salad goes together in a jiff once the chicken is grilled and your mayo is made!  I think the hardest part was just figuring out how I wanted to serve it….can you tell I couldn’t make up my mind?!?  I kind of just wanted to dig right in with a fork, but I restrained myself!  I made a wrap with a sprouted grain wrap from Alvarado Street Bakery , the chicken salad, bibb lettuce, and sliced oranges for a super fresh burst of flavor.  Then I used a sprouted pita from Ezekiel, more bibb lettuce, and some smoked Gouda with a generous portion of the grilled chicken & plumcot salad.  I stuffed half an orange bell pepper, and I think the salad looks super cute served on an orange slice…either of which would make a delicious addition to a brunch or lunch menu!  My imagination is running wild….how about on toasted sourdough bread?  Or stuffed in a cucumber or tomato?  And I bet it’d be fabulous stuffed in an avocado too!

Yields 6 servings

Grilled Chicken & Plumcot Salad

A fresh summer salad of grilled chicken, plumcots, veggies, walnuts, and honey dijon mayo!

1 hrPrep Time

20 minCook Time

1 hr, 20 Total Time

Save Recipe

Ingredients

    for the grilled chicken:
  • 2 skinless boneless chicken breasts
  • 2 tbsp EVOO
  • 1 tbsp white wine vinegar
  • 1 tbsp stone ground Dijon mustard
  • 1 tsp chopped garlic, about 1 clove
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp smoked paprika
  • for the dressing:
  • 1/2 cup homemade mayonnaise
  • 1 tbsp honey
  • 1 tbsp stone ground Dijon mustard
  • 1 tsp lemon juice
  • 2 tbsp chopped fresh dill
  • Salt and Pepper to taste
  • for the salad:
  • Diced grilled chicken
  • Honey Dijon mayo dressing
  • 2 plumcots, diced
  • 2 ribs celery, halved lengthwise and sliced thinly
  • 1/2 cup chopped walnuts
  • 1/2 orange bell pepper, diced

Instructions

  1. Preheat gas grill to medium setting, or prepare charcol grill.
  2. Combine marinade ingredients in gallon resealable bag. Place chicken in bag and smoosh marinade all over chicken.
  3. Marinade at least 1 hour, or up to 4, turning occasionally.
  4. Remove chicken from marinade and grill about 20 minutes, turning halfway through, or until internal temperature reaches 165 degrees.
  5. Remove from grill and set aside until cool enough to handle, then cut into small bite size pieces.
  6. Combine all dressing ingredients in a small bowl and stir until well combined. Set aside.
  7. In a large bowl combine chopped chicken, plumcots, celery, bell pepper, and walnuts. Toss together.
  8. Pour dressing over salad ingredients and stir until well combined.
  9. Serve as desired.
Recipe Type: Main Dish Salad

Notes

Store leftovers in covered container in refrigerator for up to 7 days.

6.8
http://cookeatbehealthy.com/grilled-chicken-plumcot-salad/
Calories
197 cal
Fat
11 g
Carbs
8 g
Protein
17 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

How about you?  How many ways can you think to serve this lucious summer salad?!?  Leave me a note in the comments with your ideas…I’d love to see what you all come up with!

Grilled Fish Taco Lettuce Wraps

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Today is Grilled Fish Taco Lettuce Wrap Wednesday!   Not exactly the same catchy sound as Taco Tuesday, is it?!?  I guess I’ll just skip the clever catch phrase and get right to the meat of it….these lettuce wrap tacos are TO.DIE.FOR!!!!  The beauty of this dish is the simplicity of preparation (with a little prepping ahead), and the complexity of the flavors of all the different ingredients working together to make the most mouth-watering, tender, delectable fish tacos you’ve ever had the pleasure of tasting!  Big promise for a little fish taco, right?!?  Read on….it’s not an empty promise!

I had my first fish taco just about a year ago.  I know you’re probably wondering why just so recently, and since I’m new to the whole fish taco game, what gives me the right to develop a recipe for fish tacos!  I may have arrived late to the taco party (or fiesta), but I’ve been in full fish taco immersion mode since my first bite!  I’m just a little bit obsessed with fish tacos and I actively seek out restaurants that have them on the menu just so I can try a new version!  For a girl who just a few short years ago  thought she didn’t even like fish to get to the point today where I crave fish tacos, is quite a 180 degree turn!  And what I’m sharing with you today is what I think a perfect fish taco should be!

Now I know I said they were easy to prepare, and they are….but I definitely recommend planning ahead so you can have all the components prepared earlier in the day, or even the day before!  For the tacos you obviously need grilled fish, and that needs to be cooked immediately before serving.  But the roasted corn salsa….yum, and the Mexican slaw…yumm, and the spicy avocado sauce…yummm, are actually improved by allowing them to rest in the refrigerator for a few hours or up to an entire day.  That way the flavors can blend and meld and deepen!  

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Let’s talk about the salsa first.  This is a super simple blend of fresh ingredients and one little cheat of using frozen roasted corn.  By all means, if you have fresh sweet corn and you want to roast or grill it to use in this recipe, then go for it!  Sweet corn season is still a ways off here in Iowa so fresh corn is not even an option for us right now.  Otherwise it’s a straight forward matter of mixing up some chopped Roma tomatoes, sweet peppers ( I used baby yellow ones that were in my fridge, but any will work), red onion, jalapeño, garlic, a sprinkle of salt and a little cumin, and a squeeze of fresh lime juice.  I also used parsley in mine, but if you like cilantro fell free to use it instead.  I’m one of the few unfortunate few to whom cilantro tastes like dish soap, so I pretty much avoid it like the plague.  Then stir it all up and refrigerate it to allow the flavors to blend until it’s taco time!

Roasted Corn Salsa
Serves 4
A delicious salsa made with fresh vegetables and roasted corn.
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Total Time
20 min
Total Time
20 min
50 calories
11 g
0 g
0 g
2 g
0 g
166 g
304 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
166g
Servings
4
Amount Per Serving
Calories 50
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 304mg
13%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 2g
Vitamin A
32%
Vitamin C
64%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Roma tomatoes
  2. 1 jalapeño pepper finely chopped, seeds removed to lessen heat if desired
  3. 1/4 cup chopped sweet bell pepper
  4. 1/4 of a small red onion, chopped
  5. 1/2 cup frozen roasted corn, thawed
  6. 1/2 tsp cumin
  7. 1 tsp or 1 clove chopped garlic
  8. 1/2 tsp salt
  9. A small handful of chopped fresh parsley
Instructions
  1. Mix chopped vegetables, thawed corn, seasonings, and fresh parsley in a small mixing bowl.
  2. Cover and place in refrigerator for a few hours or up to a day until ready to use.
Notes
  1. Keeps for 3-5 days in the refrigerator.
beta
calories
50
fat
0g
protein
2g
carbs
11g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

To me, no fish taco is complete without the bed of crunchy cabbage to build your taco upon!  Most of the ones I’ve tried used just plain shredded cabbage – you know – the kind that comes from a bag at the grocery store with red and green cabbage and a few carrot shreds tossed in.  That’s fine, it works, but I always like to dress things up a little bit!  For my Mexican slaw I used fresh cabbage tossed in a barely-there dressing made from extra light tasting olive oil, salt and pepper, cumin, a little honey, and some fresh squeezed lime juice.  It’s just a hint of flavor, but hey, if this is the bedrock of our fish taco it had better be solid, and this is some solidly delicious slaw!

Mexican Slaw
Serves 4
A lightly dressed slaw perfect to use in fish tacos!
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Total Time
10 min
Total Time
10 min
74 calories
11 g
0 g
4 g
2 g
1 g
143 g
168 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 74
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 168mg
7%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
13%
Sugars 3g
Protein 2g
Vitamin A
3%
Vitamin C
98%
Calcium
6%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 small head of cabbage, thinly sliced
  2. 1 tbsp extra light tasting olive oil
  3. 1/4 tsp salt & pepper
  4. 1/2 tsp cumin
  5. 2 tsp honey
  6. Juice of 1 lemon
Instructions
  1. In a small bowl mix olive oil, salt and pepper, cumin, honey, and lime juice until well combined.
  2. Pour over shredded cabbage in medium mixing bowl and toss until well coated.
  3. Cover and refrigerate several hours, or up to one day before using.
Notes
  1. Keep covered in refrigerator for 3-5 days.
beta
calories
74
fat
4g
protein
2g
carbs
11g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

I opted to make a creamy spiced avocado sauce for these tacos because it not only adds tremendous flavor, but it adds a rich and creamy element that I really like.  I used to achieve that with sour cream and cheese, but since I’ve nixed those from my diet, this was a healthier – and may I add – tastier substitution!  I just blended a ripe avocado, some extra light tasting olive oil, a little garlic, salt, and cayenne, and for flavor and to maintain the beautiful green color, some fresh squeezed lime juice.

Spicy Avocado Sauce
Serves 6
A rich and creamy avocado sauce for topping tacos instead of sour cream and cheese.
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Total Time
20 min
Total Time
20 min
131 calories
7 g
0 g
12 g
1 g
2 g
81 g
202 g
1 g
0 g
9 g
Nutrition Facts
Serving Size
81g
Servings
6
Amount Per Serving
Calories 131
Calories from Fat 103
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 202mg
8%
Total Carbohydrates 7g
2%
Dietary Fiber 5g
19%
Sugars 1g
Protein 1g
Vitamin A
3%
Vitamin C
17%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. I - 2 ripe avocados, depending on size
  2. 1 tbsp extra light tasting olive oil
  3. 1/2 tsp chopped garlic
  4. 1/2 tsp cayenne pepper
  5. 1/2 tsp salt
  6. Juice of 1 lime
Instructions
  1. Combine all ingredients in the bowl of a food processor and process on low for 1-11/2 minutes until smooth.
  2. Check for flavor, adding more salt or cayenne as your tastes prefer.
  3. Transfer to a squeeze bottle or small dish, cover, and refrigerate a few hours, or up to a day before using.
Notes
  1. Keeps 3-5 days in refrigerator.
beta
calories
131
fat
12g
protein
1g
carbs
7g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

I used thawed previously frozen Swai fillets for the tacos.  This is a delicate, light, succulent white fish that is perfect for fish tacos.  I brushed the the fillets with a little EVOO, then sprinkled them with my Homemade Fajita Seasoning Mix and squeezed a little lime juice over the top.  I grilled them on a grill mat on the grill, but a grill pan would work just as well.  Don’t try to put them directly on the grill as they’re too fragile to survive!  Then it was a matter of grilling them for just a few minutes on both sides until they were cooked through and the meat was flaky.

Grilled Fish Taco Lettuce Wraps | cookeatbehealthy.com

Once all your components are ready it’s a cinch to assemble the best fish taco you’ve ever had!  A nice crispy lettuce leaf (I used romaine), some Mexican slaw, the beautiful flaky fish, a little fresh roasted corn salsa, and a squeeze or dollop of spicy avocado sauce and you’ll be transported to taco nirvana with your first bite! 

Grilled Fish Taco Lettuce Wraps
Serves 4
Straight from your kitchen...the world's best fish tacos!
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Total Time
30 min
Total Time
30 min
797 calories
93 g
119 g
27 g
68 g
4 g
2994 g
425 g
46 g
0 g
20 g
Nutrition Facts
Serving Size
2994g
Servings
4
Amount Per Serving
Calories 797
Calories from Fat 235
% Daily Value *
Total Fat 27g
42%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 11g
Cholesterol 119mg
40%
Sodium 425mg
18%
Total Carbohydrates 93g
31%
Dietary Fiber 48g
194%
Sugars 46g
Protein 68g
Vitamin A
2339%
Vitamin C
171%
Calcium
75%
Iron
108%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Swai, or other white fish, fillets, thawed if previously frozen
  2. 2-3 tsp Homemade Fajita Seasoning (see above for link to this recipe)
  3. 2 tsp EVOO
  4. 1 lime wedge
  5. 8 large lettuce leaves, I used romaine
  6. Roasted Corn Salsa
  7. Mexican Slaw
  8. Spicy Avocado Sauce
Instructions
  1. Preheat gas grill to medium setting.
  2. Brush both sides of fillets with EVOO, sprinkle with fajita seasoning, and squeeze one side with just a little lime juice.
  3. Place grill mat or pan on grill and then place the fish on that.
  4. Grill for 2-3 minutes, turn and grill 2-3 more until fish is opaque and flaky.
  5. Assemble fish tacos by layering Mexican slaw, grilled fish, salsa, and avocado sauce on lettuce leaf.
  6. Serve with lime wedges for a squeeze of fresh lime juice just before eating.
  7. ENJOY!!!
Notes
  1. As an alternative to Homemade Fajita Seasoning you could use your favorite Mexican seasoning blend - but it won't be as good! 😜
beta
calories
797
fat
27g
protein
68g
carbs
93g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I hope you find these luscious fish tacos as delicious as I do.  I even told my husband that I think I could eat these every single day for the rest of my life….that’s how good I think they are!  Let me know what you think when you try them.  I love to have input and feedback!  Here’s to Grilled Fish Taco Lettuce Wrap Wednesday’s!  😉

Grilled Beets & Cabbage Steaks

Grilled Beets & Cabbage Steaks | cookeatbehealthy.com

Around here Saturday is Farmers Market day!  I choose to support local farmers for many reasons, not the least of which is that I love fresh produce, and pound for pound I’m pretty sure I out-eat about 90% of the population of the United States when it comes to fruit and vegetables!  I also like to shop the farmers markets for the unique things I find there. Ours usually always has Bison meat, eggs, popcorn, crafts, baked goods, chickens, hot breakfast selections, and of course, fresh produce in abundance!  I also like hanging out at our local farmers market because I typically always find someone I know to visit with!  But if I’m to be 100% honest, I suppose one could argue that the real reason I shop our farmers market is because I’m lazy!  😜  Yep…you heard me right!  I’m just too lazy to have my own garden.  I’ve tried.  Really I have!!!  I start out all gung-ho and excited about what to plant, which plants are best planted together, which new variety of vegetables are must haves, etc.  But then….it gets HOT!  And the weeds grow faster and taller than the vegetables.  And then it gets too dry and I have to haul the garden hose all the way up the hill to the garden.  And then it gets buggy and I get bit by too many mosquitoes.  Until finally I throw in the towel, or I should say trowel 😉, and just go to farmers market.  It’s faster, easier, cooler, way more fun, and there’s always a fantastic variety of produce to choose from!  

Grilled Beets & Cabbage | cookeatbehealthy.com

At this past Saturday’s farmers market I found these gorgeous beets and cabbage!  As a child I didn’t really like beets.  To me they smelled like dirt and my mom always put some funky sauce on them.  I did kinda like cabbage when mom put it in the Sunday roast with the carrots and potatoes though.  But I’m all grown up now and my tastes have obviously (thank goodness) changed and so far I’ve yet to meet a vegetable I don’t absolutely love!  

My plan for Saturday dinner was to keep it simple with a couple grilled chicken breasts and let these beautiful vegetables be the star of the show.  I have two favorite ways to prepare vegetables.  One is to roast them in the oven, and the other, even simpler method is to grill them.  Grilling is super easy, it doesn’t heat up the house, and the flavor of grilled veggies is beyond comparison!  They become smoky and tender and slightly charred.  The natural sugars in the vegetables caramelize and enhance their already fresh flavors.  And honestly I guess my tendency toward laziness may play into the whole grilling veggies thing too!  I slice, cut, or trim whatever vegetables we scored at farmers market, toss it with a little EVOO, salt & pepper, sometimes adding garlic, paprika, and/or cayenne and other seasonings, spread them evenly on the grill, and cook until just fork tender!

To prepare the beets I washed and cut off the very root and the leaf ends, then peeled and sliced them into about 1/4 inch thick slices.  After I sliced them I put the beets in a gallon size resealable bag, sprinkle them with salt & pepper, drizzled them with EVOO, shake ’em all up, and then grill those beautiful beets in a single layer over medium-high heat for about 15 minutes until they’re cooked al dente.

Grilled Beets Cookeatbehealthy.com

I prep the cabbage for grilling in much the same way.  I trim the stem end so it’s flat.  Set the flat end on your cutting surface and slice the cabbage into about 1″ thick sections.  Then I brush both sides with EVOO, sprinkle both sides with salt, pepper, and garlic powder, then place the cabbage steaks on the grill and cook for about 15 minutes, or until softened slightly and cooked through.

Grilled Cabbage | cookeatbehealthy.com

Grilled Beets & Cabbage | cookeatbehealthy.com

Grilled Beets & Cabbage Steaks
Serves 4
A super simple and super scrumptious side dish of grilled vegetables that is perfect to serve alongside a piece of grilled chicken or fish!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
222 calories
23 g
0 g
14 g
5 g
2 g
344 g
160 g
7 g
0 g
12 g
Nutrition Facts
Serving Size
344g
Servings
4
Amount Per Serving
Calories 222
Calories from Fat 124
% Daily Value *
Total Fat 14g
22%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 160mg
7%
Total Carbohydrates 23g
8%
Dietary Fiber 8g
33%
Sugars 7g
Protein 5g
Vitamin A
6%
Vitamin C
167%
Calcium
13%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 bunch, or 4-6 large beets
  2. 1 large cabbage
  3. 4 tbsp EVOO, divided
  4. salt, ground black pepper, and garlic powder to taste
Instructions
  1. Preheat a gas grill to medium-high heat, or prepare a charcol grill accordingly.
For the beets
  1. Trim both the root and leaf ends of the beets, peel with a vegetable peeler, and slice into approximately 1/4" rounds.
  2. Place beets in a gallon size resealable bag, sprinkle with salt and pepper to taste, drizzle with 2 tbsp EVOO, seal the bag and shake until both sides of beet slices are well coated.
  3. Place beet slices in a single layer on pre-heated grill.
  4. After about 8 minutes, turn beets over and continue grilling until both sides are slightly charred and the beets are al dente, approximately another 7-8 minutes.
  5. Remove from grill and serve piping hot.
For the Cabbage Steaks
  1. Remove and dispose of loose outer leaves and thoroughly wash cabbage.
  2. Trim flat the stem end of the cabbage so it sits evenly on your cutting surface.
  3. Slice cabbage into about 1 inch thick slices.
  4. Brush both sides of cabbage slices with remaining EVOO and sprinkle both sides with salt, pepper, and garlic powder, to taste.
  5. Place cabbage steaks in single layer on pre-heated grill.
  6. After about 8 minutes, turn the cabbage steaks over and continue grilling until cabbage is somewhat softened and lightly charred on both sides, approximately another 7-8 minutes.
  7. Remove and serve hot off the grill.
Notes
  1. Store any leftovers in the refrigerator in a covered container.
beta
calories
222
fat
14g
protein
5g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
It just doesn’t get any easier, tastier, or more beautiful than these grilled farmers market treasures!  What are some of your favorite finds from your local farmers market?

Triple ‘B’ Burgers

Triple 'B' Burgers | Cookeatbehealthy.com

Last week I was talking turkey……burgers that is!  😉  But today is all about Bison Burgers.  When I changed my lifestyle from a diet to a live-it, I chose to stop eating red meat….with one exception….BISON!!!   Have you ever tried bison meat?  We are fortunate to have a local rancher who raises a herd of grass fed, free roaming, antibiotic and hormone free bison, and makes the meat available at a few places around the area. I always get mine at our local farmers market!  Bison meat is unlike other red meat in that it is extremely lean, and actually even healthier than salmon is in almost every regard!  And of course, it delicious!

Bison is lower in fat, calories, and cholesterol than beef, chicken, pork, and salmon.  I find that pretty impressive!  Because of the leanness of bison, you’ll find it will cook faster than beef and you’ll want to only cook ground bison to medium, or 155-160 degrees.  Any higher temp and you run the risk of drying out the meat.  The flavor is similar to beef, but richer, with a hint of sweetness.  I like the flavor so much that I don’t do much to the burgers before I cook them.  I just add a few finely minced onions or shallots, some mushrooms, finely diced, a dash of worchesteshire sauce, a sprinkle of garlic powder, salt & pepper, and a splash of bourbon!  Then onto a medium heat grill they go, and in just a few minutes…your tastebuds will be doing a happy dance!  

Tip:  Just like with the turkey burgers, the finely diced mushrooms do little to change the flavor profile, but they do help prevent the burgers from becoming dried out.  As for the bourbon….the alcohol will cook out during grilling, and you’ll just be left with that certain little something that’ll keep your guests guessing what your secret ingredient is!

Triple 'B' Burgers | cookeatbehealthy.com

 

But don’t forget…I’m calling these Triple B Burgers, so if Bison is the first “B”, we’ve still got 2 more to talk about!  The second “B” is for bourbon sauce!  I really hope you’re as excited about this as I am!  I’m not a fan of beer or wine, but I do love me a good bourbon!  For the sauce I combined my favorite bourbon from Cedar Ridge Distillery  (also right here in Eastern Iowa), worchesteshire sauce, beef stock, garlic, salt & pepper, and chile spiced honey.  I combined all the ingredients in a small sauce pan and simmered it on low heat until it was reduced by about 75%.  The result is rich and unbelievably delicious, and oh so good drizzled on a grilled bison burger the last couple minutes before it comes off the grill!  (It also happens to be pretty darn good on grilled chicken too).

Spicy Bourbon Sauce | cookeatbehealthy.com

The final “B” is for blue cheese…some tangy creamy blue cheese crumbles are just what’s needed to top off this burger in style!  Blue cheese is a classic paired with beef burgers, so I just knew these bison burgers NEEDED blue cheese as a contrast to the rich meat and bourbon sauce!

And just because I’m not very good at stopping when enough is enough, I’m also slathering the bun for this killer burger with homemade horseradish mayonnaise!  A little mayo goes a long way, so not to worry about the fat content here!  Plus when you make it from scratch, you are in total control of the ingredients, and for me, that’s as much a component of healthy living as the actual nutritional values of a food.  Besides – it’s not like you’re going to eat it everyday, or by the spoonfuls when you do, so relax!  If  you take the time to make it yourself and you know exactly what’s in it, then go ahead – live a little!

Homemade Horseradish Mayonnaise | cookeatbehealthy.com

Are you getting the picture?  This is not your ordinary burger!  The bison is so much better for you than beef, the bourbon sauce is decadent and rich, the blue cheese is tangy and creamy, and the horseradish mayo ties it all together!  And by now you’re probably asking how can this possibly meet the Cook Eat Be Healthy standard?!?  The real rock star here is the bison!  Otherwise using only small amounts of the other ingredients are what works to make it a healthy option!  Of course you could opt to add any of your favorite burger topping as well.  Personally I’m thinking a little thinly sliced red onion wouldn’t hurt my feelings any!  😉  And if you’re like me and you skip the bun (or use a Sandwich Thin), you’ll save lots of calories and carbs that way!  

Triple 'B' Burgers | cookeatbehealthy.com

Triple 'B' Burgers
Serves 4
A satisfying and decadently delicious grilled Bison burger....perfect for Father's Day, or any day you're craving a healthier grilled burger!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
378 calories
23 g
87 g
14 g
35 g
6 g
191 g
469 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
191g
Servings
4
Amount Per Serving
Calories 378
Calories from Fat 124
% Daily Value *
Total Fat 14g
21%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 87mg
29%
Sodium 469mg
20%
Total Carbohydrates 23g
8%
Dietary Fiber 1g
6%
Sugars 4g
Protein 35g
Vitamin A
1%
Vitamin C
4%
Calcium
14%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. I pound ground Bison
  2. 1/4 cup finely diced fresh mushrooms
  3. 1 small shallot, finely minced
  4. 1 tbsp worchesteshire sauce
  5. 1 tbsp bourbon
  6. Salt and pepper to taste
  7. 4 tsp Bourbon Sauce ~ recipe to follow
For the building of your burger
  1. 4 Triple 'B' Burgers
  2. 4 buns of choice
  3. 4 tsp Horseradish Mayo ~ recipe to follow
  4. 1/4 cup blue cheese crumbles
  5. 1/2 small red onion, very thinly sliced
For the burgers
  1. Heat gas grill to medium, or prepare charcol grill for grilling burgers.
  2. Place all burger ingredients in a large bowl and combine until everything is just incorporated. You may find your hands are the best tools for this job.
  3. Separate mixture into 4 equal portions and form into thick patties.
  4. Place patties on pre-heated grill and cook 8-10 on the first side, then flip the burgers and continue grilling until the temperature, measured by a meat thermometer poked into the center of a pattie, measures 155-160.
  5. During the last couple minutes of grilling drizzle each burger with a teaspoon of Bourbon Sauce.
To assemble burgers
  1. Slather each bun bottom with horseradish mayo.
  2. Top with burger, blue cheese crumbles, and red onion.
  3. Place other half of bun on top, cut in half, and dig in!
Notes
  1. Do not overcook these burgers. If you cook them to the well done stage like hamburgers, you'll be disappointed by how dry they become.
  2. Because of the leaness of the Bison meat these burgers will cook faster than hamburgers, so keep an eye on them and adjust cooking time accordingly, taking into account varying grilling temperatures.
beta
calories
378
fat
14g
protein
35g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Bourbon Sauce
Serves 8
A rich and flavorful sauce perfect for grilled burgers, chicken, and other meats!
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
46 calories
5 g
0 g
0 g
0 g
0 g
32 g
50 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
32g
Servings
8
Amount Per Serving
Calories 46
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 50mg
2%
Total Carbohydrates 5g
2%
Dietary Fiber 0g
1%
Sugars 4g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup plus 2 tbsp Bourbon
  2. 1/2 cup beef stock
  3. 1 tbsp worchesteshire sauce
  4. 1 tsp, or 1 clove, minced garlic
  5. 1/4 tsp onion powder
  6. 2 tbsp chile infused honey
  7. Salt and pepper to taste
Instructions
  1. Combine all ingredients in a small sauce pan over medium high heat and bring to almost boiling.
  2. Reduce heat to low and continue to simmer 20-30 minutes until sauce is thickened and reduced by about 75%.
  3. Remove from heat and store in covered container in refrigerator for up to 2 weeks.
Notes
  1. If you can't find chile infused honey substitute 2 tbsp regular honey and add 1/4 tsp red pepper flakes.
beta
calories
46
fat
0g
protein
0g
carbs
5g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Homemade Mayo
Serves 16
This is a basic mayo recipe that can be used as a springboard for many other flavored mayos!
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Total Time
15 min
Total Time
15 min
154 calories
0 g
12 g
17 g
0 g
2 g
21 g
79 g
0 g
0 g
14 g
Nutrition Facts
Serving Size
21g
Servings
16
Amount Per Serving
Calories 154
Calories from Fat 152
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 12mg
4%
Sodium 79mg
3%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the mayo
  1. 1 room temperature egg
  2. 1/2 tsp salt
  3. 1/2 tsp dry mustard
  4. 1 1/4 cups extra light tasting olive oil, divided
  5. 1-2 tsp fresh squeezed lemon juice
Optional add-ins
  1. Horseradish
  2. Adobo Sauce
  3. Garlic
  4. Pickle relish
  5. Herbs
  6. Stone Ground Mustard
Instructions
  1. In bowl of 8-10 cup food processor combine egg, salt, dry mustard, and 1/4 cup olive oil. Process a few second until well blended.
  2. SLOWLY drizzle in remaining 1 cup olive oil until it's all incorporated and mayo is emulsified.
  3. Blend in lemon juice and any other optional add-ins as desired.
Notes
  1. All mayo ingredients must be at room temperature. Remember to remove your egg from the refrigerator at least 6 hours prior to using. You can leave it on the counter overnight as well.
  2. Drizzling the final 1 cup olive oil must be done VERY SLOWLY! Failing to do so will result in a gloppy mess, so patience is a virtue when making homemade mayo!
  3. Store leftovers in the fridge for up to 2 weeks.
beta
calories
154
fat
17g
protein
0g
carbs
0g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So there you have it!  This is the answer to the dilemma of what to make Dad for Father’s Day dinner this year!  A burger so satisfying and decadently delicious that only you will know how much better it is for your family than the usual barbecue burger fare!