Issue Date: May 23, 2004
Low-carb, big flavor
Chef Bobby Flay whips up some summertime treats for USA WEEKEND readers.
By Michele Hatty
Memorial Day weekend traditionally kicks off the grilling season. But with the current low-carb craze, cookout hosts are sure to run up against more than their share of picky, carb-averse guests.
That's why we turned to Bobby Flay, host of the Food Network's new show BBQ With Bobby Flay and author of "Boy Gets Grill" (Scribner, $30), out this month. Flay is amazed at the way specialty diets have taken off over the past few years, and he's come up with a menu sure to tempt dieters and non-dieters alike. "My food is really based on flavor, so I reach for things like citrus fruits to marinate things," he says. "And I turn to lots of fresh herbs, mustards, chili peppers -- creating marinades and rubs that can really impart lots of flavor, without using too much fat."
So fire up the grill and discover the great taste of low-carb cooking.
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Swordfish Skewers With Fresh Oregano and Black Pepper Yogurt
1 8-ounce container plain low-fat yogurt, drained
1 1/2 Tbs. fresh lemon juice
1/2 tsp. plus 1 Tb. finely grated lemon zest
2 tsps. coarsely ground black pepper (plus more, to taste)
Kosher salt
1 cup olive oil
6 cloves garlic, finely chopped
3 Tbs. chopped fresh oregano
2 pounds swordfish, cut into 1 1/2-inch pieces
16 to 24 6-inch wooden skewers, soaked in water for 2 hours
Combine yogurt, lemon juice, 1/2 tsp. lemon zest, pepper and salt to taste in a bowl. Cover and refrigerate at least 30 minutes.
Heat grill to high (or preheat broiler). Whisk together olive oil, garlic, 1 Tb. lemon zest and oregano in a baking dish. Add swordfish cubes and turn to coat. Cover and marinate in refrigerator for 20 minutes.
Remove swordfish from marinade. Thread 3 chunks of fish onto 2 skewers each so fish will lay flat on grill. Season kabobs with salt and pepper to taste.
Grill or broil until charred slightly and golden on the outside and just cooked through, about 3 to 4 minutes per side, depending on thickness of fish. Serve kabobs with yogurt sauce on the side.
Serves: 8.
Per serving of fish: 198 calories, 22g protein, 0g carbohydrates, 11g fat (2g saturated), 0g fiber, 101mg sodium.
Per 2 Tb. sauce: 20 calories, 1g protein, 2g carbohydrates, 0.5g fat (0g saturated), 0g fiber, 20 mg sodium.
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Yucatan Marinated Chicken
2 cups freshly squeezed orange juice
1/4 cup freshly squeezed lime juice
2 Tbs. ancho chile powder*
3 cloves garlic, coarsely chopped
8 boneless, skinless chicken thighs (about 2 1/2 pounds), cut in half lengthwise
32 wooden skewers, soaked in water for 2 hours
Kosher salt
16 leaves of Bibb lettuce
1 cup loosely packed cilantro leaves
1 cup loosely packed mint leaves
*Available in gourmet groceries and online (Flay's source: New York's Kitchen Market, kitchenmarket.com)
In a large baking dish, whisk together orange and lime juices, chile powder and garlic. Add chicken and turn to coat. Cover and refrigerate 4 to 6 hours or overnight.
Prepare a charcoal or wood fire and let it burn down to embers (or preheat broiler). Remove chicken from marinade. Thread each piece onto 2 skewers so meat stays flat while cooking. Season with salt to taste. Grill or broil about 4 minutes per side, or until cooked completely. Place each piece of chicken in the center of a lettuce leaf, top with a few mint and cilantro leaves, roll and eat. Serve two chicken packages per person.
Serves: 8.
Per serving: 241 calories, 28g protein, 4g carbohydrates, 12g fat (3g saturated), 1g fiber, 105mg sodium.
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Spanish-Spiced Steaks With Mustard-Green Onion Sauce
For sauce:
1/4 cup white wine vinegar
1 1/2 Tbs. Dijon mustard
1/2 cup plus 2 Tbs. pure olive oil
Salt and pepper, to taste
1/4 cup thinly sliced green onions
1 1/2 Tbs. finely chopped flat-leaf parsley
For steak:
3 Tbs. Spanish paprika
1 Tb. cumin seeds, ground (see note)
1 Tb. mustard seeds, ground (see note)
2 tsps. fennel seeds, ground (see note)
2 tsps. coarsely ground black pepper
2 tsps. kosher salt
4 12-ounce porterhouse steaks,
3/4 to 1 inch thick
Note: Flay has two electric coffee grinders -- one for coffee and one for spices. Freshly ground spices have a better, fresher flavor than jarred spices.
In a large bowl, whisk together vinegar and mustard. Slowly whisk in oil until emulsified. Season with salt and pepper. Fold in onions and parsley. Set aside.
Preheat grill to high. In a bowl, whisk together paprika, ground cumin, ground mustard, ground fennel and kosher salt. Rub one side of each steak with this spice rub. Place steaks on the grill, rub side down; grill until golden brown and a crust has formed, about 2 to 3 minutes. Turn steaks over, close grill cover and cook 6 to 7 minutes longer for medium-rare. Remove to platter, loosely tent with foil and let rest 5 minutes. Slice into 1/4-inch-thick slices and drizzle with half the sauce. Pass remaining sauce separately.
Serves: 8.
Per serving of meat: 309 calories, 25g protein, 3g carbohydrates, 22g fat (8g saturated), 0.5g fiber, 549mg sodium.
Per 2 Tb. sauce: 154 calories, 0g protein, 0.5g carbohydrates, 17g fat (2g saturated), 0g fiber, 68mg sodium.
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Cucumber and Red Onion Salad With Dill Vinaigrette
4 English ("hothouse") cucumbers, halved lengthwise and cut into
1/4-inch-thick slices
1 large red onion, peeled, halved and thinly sliced
1/4 cup rice vinegar
3 Tbs. chopped fresh dill
Salt and freshly ground pepper
1/2 cup pure olive oil
Toss cucumbers and onions together in a bowl; set aside. Place vinegar, dill, salt and pepper in a blender and blend until smooth. With motor running, slowly add oil and blend until emulsified. Pour this dressing over the cucumber-onion mixture and gently toss to combine. Season with salt and pepper to taste.
Serves: 8.
Per serving: 163 calories, 3g protein, 9g carbohydrates, 13g fat (1g saturated), 3g fiber, 4mg sodium.
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Grilled Peaches With Blue Cheese, Honey and Black Pepper
8 large peaches, firm but ripe, halved and pitted
Vegetable oil
Maytag blue cheese, at room temperature
2 tsps. honey, warmed
Coarsely ground black pepper
Heat grill to high. Brush cut side of fruit with oil. Place on grill, cut side down. Grill until cut side is golden brown and caramelized, about 2 minutes. Turn over and grill 1 to 2 minutes longer, until almost soft. Put peaches on platter, cut side up, and place a piece of cheese (about 1 rounded tsp.) in the center of each. Drizzle with a little honey, and grind a little fresh pepper over the top.
Serves: 8.
Per serving: 130 calories, 2g protein, 19g carbohydrates, 6g fat (1g saturated), 2g fiber, 58mg sodium.
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Don't want to cook? Check out these menus
Blimpie, nationwide
Four low-carb sandwiches, $4.99 each, including Durango Roast Beef & Cheddar (8g net carbs) and Buffalo Chicken (9.5g net carbs).
T.G.I. Friday's, nationwide
Nine Atkins-approved items, including garlic chicken with sautéed Roma tomatoes, zucchini and squash (7g net carbs, $8.99) and a New York strip steak with blue cheese and a side of broccoli (6g net carbs, $15.79).
Subway, nationwide
Two Atkins-approved wraps, $4.49 each: Turkey & Bacon Melt (10g net carbs, 25g fat) and a Chicken Bacon Ranch wrap (8g net carbs, 27g fat).
Ruby Tuesday, nationwide
More than 30 low-carb items, including Peppercorn Chilean Salmon (19 net carbs, $11.99), Pepper Jack Burger Wrap (12 net carbs, $6.99) and low-carb cheesecake (6 net carbs, $4.99).
Atlanta Bread Co., in 24 states
Many restaurants are modifying menu items at the customer's request. Atlanta offers lower-carb multigrain bread (5g net carbs per slice). You also can have a scoop of tuna salad without the bread, or a crouton-less salad.
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