Tag Archives: healthy grilling

Recipe Redux: Grilled Salmon Burgers with Cherry Chutney

I am excited to be part of a new recipe challenge that is starting this month, called The Recipe Redux.  Perhaps you have seen other recipe challenges in the blogosphere, but this one is different because it’s founded by registered dietitians like myself! Every month I will post a recipe based on a theme set by the founders of The Recipe Redux and I will share with you links to other Recipe Reduxer blog posts – that means you’ll end up with lots of new recipes to try! This month’s theme is grilling, a topic I have covered before. So I racked my brain for something new I could grill and here is what I came up with: Grilled Salmon Burgers with Cherry Chutney (and a side of snap peas).

healthy grilling recipes

Grilled Salmon Burgers
Serves 4 

Ingredients:

  • 1 pound salmon fillet, skinned and chopped
  • 3/4 cup finely chopped red onion
  • 1 serrano pepper, diced (remove seeds before dicing and add based on level of spiciness desired)
  • 1 tablespoon fresh lemon juice
  • 1 large egg white
  • 1-2 tablespoons whole wheat panko
  • 1/4 teaspoon Kosher salt
  • Freshly ground pepper, to taste
  • Cooking spray for the grill
  • 4 whole wheat hamburger buns
  • Cherry Chutney (see recipe below)

Directions:

  1. In a large bowl, combine the first 8 ingredients and mix well.
  2. Divide the mixture into 4 equal portions, shaping them into burger patties.
  3. Heat a grill pan or outdoor grill to medium-high heat and coat pan or grill grates with cooking spray. When the grill is hot, add the patties and cook about 3 minutes on each side or until cooked to desired degree of doneness. Serve patties on hamburger buns with Cherry Chutney on top.
salmon burger recipe   cherry chutney recipe

Cherry Chutney
Serves ~ 8

Ingredients:

  • 1 cup pitted cherries, sliced in half
  • 1/2 cup cider vinegar
  • 1/2 cup chopped red onion
  • 1 habanero pepper, minced (remove seeds before dicing and add based on level of spiciness desired)
  • 3 tablespoons sugar
  • 1/2 tablespoon fresh lemon juice
  • pinch of ground ginger
  • pinch of ground cinnamon
  • pinch of ground nutmeg
  • 1 teaspoon cornstarch

Directions: 

  1. In a small saucepan, combine all the ingredients except for the cornstarch. Bring to a boil over medium heat.
  2. Turn down the heat, cover, and simmer gently for about 30 minutes.
  3. Remove cover and continue to simmer for about 5 minutes. If the mixture is still very liquidy, add cornstarch and stir until it dissolves well. Simmer for another few minutes until the mixture has thickened.
  4. Remove from the heat and transfer to a bowl. If you have time, refrigerate the chutney for about an hour (and up to a week). Chutney will thicken as it cools.

For more grilling inspiration, here are the other great recipes from Recipe Reduxers:

Alexandra Caspero Alexandra made Grilled Summer Fruit Salad
Alysa Bajenaru – Inspired RD Alyssa from InspiredRD made Grilled Romaine Salad
Ann Dunaway Teh – Eat to Nourish, Energize & Flourish!  Grilled Flank Steak with Grilled Corn and Peach Salsa
Cindy Brison – Nutrition Know How
Chef Pandita
Danielle Omar – Food Confidence Grilled Sweet Peppers
Diane Welland – EatWellEatClean Grilled Beet & Onion Salad with Goat Cheese
Dr Barb’s Grilled Corn and Tomato Salad – The Nutrition Budgeteer
EA Stewart – The Spicy RD Grilled Polenta Veggie Stacks with Balsamic Cherry Tomatoes
Emma Stirling – The Scoop on Nutrition Char Siu BBQ Pork
Gretchen – Kumquat Grilled Tandoori Chicken Skewers
Jackie Mills- Delicious Diabetes Cooking Grilled Proscuitto Shrimp with Asian Dipping Sauce
Jessica Fishman Levinson – Nutritioulicious Grilled Salmon Burgers with Cherry Chutney
Kat Lynch – Eating The Week Portobello mushrooms stuffed with spiced couscous
Katie Caputo- East Meats West Succulent Sirloin Kabobs
Kristen – Swanky Dietitian Portabella Mushroom Burgers with Grilled Corn
Lisa – Healthful Sense Grilled Veggie Bean Burgers
Liz Weiss and Janice Newell Bissex – Meal Makeover Moms’ Kitchen Mushroom Burgers with the Works, Mushroom Cannellini Spread
Marie Spano Italian Grilled Turkey Burgers
Nicole Ferring Holovach – Whole Health RD Grilled Eggs
Rebecca Scritchfield – MeFirst Grilled Plantains: A Sweet Summer Side Dish
Regan – The Professional Palate Grilled Eggplant & Two-Tomato Whole-Wheat Piadina
Serena – Teaspoon of Spice Grilled Watermelon Salad

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Healthy Grilling Segment

July 4th weekend may be over, but there’s plenty of time left for grilling this summer. For some healthy grilling tips and recipe ideas, take a look at the segment I did for Fox 5 Good Day NY Street Talk:

Healthy Summer Grilling

(It’s the 4th segment of the show!)

What are your favorite foods to grill in the summer?

Red, White, and Blue Eating on July 4th

We’re just a few days away from July 4th and that means it’s time to get the barbecue prepped and your fridge stocked with delicious eats for the holiday weekend! Before you go filling your grocery cart with traditional barbecue fare like potato salad, mayo-drenched cole slaw, hot dogs, and hamburgers, take a look at my nutritioulicious™ recipes geared specifically for July 4th. You’ll notice there’s a color pattern: red, white, and blue — very patriotic, I know! What’s great is that foods in this color scheme are super healthy for you and filled with antioxidants, vitamins, and minerals. The recipes will also save you loads of calories and fat compared to what you’d ordinarily have at a BBQ!

Mediterranean Tuna BurgersTuna Burgers

Makes 8 Burgers

Ingredients:

  • 2 pounds chilled fresh tuna steaks
  • 2 tablespoons chopped capers, drained and rinsed
  • 2 tablespoons chopped red onion
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • Salt and freshly ground pepper, to taste
  • Nonstick cooking spray
  • 8 whole wheat hamburger buns or sandwich thins
  • 8 slices tomatoes from the vine or beefsteak tomatoes
  • Sliced avocado (about 3 slices per burger)

Preparation:

  1. Finely dice tuna and in a large bowl mix with capers, red onion, mustard, lemon juice, salt, and pepper.
  2. Moisten hands and shape tuna mixture into eight 4-ounce burgers (about the size of the palm of your hand and thickness of a deck of cards). Place prepared burgers on a plate, cover, and refrigerate at least 1 hour (or freeze for about 5 to 10 minutes).
  3. Spray grill or grill pan with nonstick cooking spray and heat to medium-high. Grill burgers about 2 minutes per side (or longer if you like them more well-done).
  4. Place burgers on bottoms of buns or sandwich thins and top each burger with one slice of tomato, three slices of avocado, and bun/thin top. Serve and enjoy!

4th of July Grilled Vegetables

Ingredients:

  • 2-3 tablespoons olive oil
  • Kosher salt and freshly ground pepper
  • Red peppers, cored and cut into four pieces
  • Vidalia onions, sliced into 1-inch thick rounds
  • Nonstick cooking spray

Preparation:

  1. In a small dish, combine olive oil, salt, and pepper. Using a basting brush, lightly cover peppers and onions with the olive oil mixture and place on a plate or in a bowl. Cover and refrigerate up to one day.
  2. Spray grill or grill pan with nonstick cooking spray and heat to medium-high. Grill vegetables about 5 minutes per side, until they are tender and nicely charred on both sides. Remove from grill and serve immediately.

Sweet Cabbage Slaw

Makes 8 servings

Ingredients:

  • 1 jicama (about 2 pounds), peeled and quartered
  • 1/2 pound carrots (about 2 large), peeled
  • 1 purple or red cabbage (about 3/4 pound)
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon packed brown sugar
  • Salt and freshly ground pepper, to taste
  • Poppy seeds (optional)
  • 1/3 cup extra-virgin olive oil

Preparation:

  1. Using a mandoline or a knife, cut jicama and carrots into very thin slices. Stack slices and cut into julienne strips. Then, cut cabbage into very thin shreds. Vegetables can be prepared one day ahead and refrigerated.
  2. Whisk together vinegar, brown sugar, salt, pepper, and poppy seeds (if using). Add oil in a slow stream, whisking until emulsified.
  3. About 30 minutes before serving, toss cabbage, jicama, and carrots in a large bowl with vinaigrette. Let stand and serve.

Grilled Stone Fruit with Greek Yogurt

Makes 2 servings

Ingredients:

  • 2 plums, nectarines, or apricots, cut in half and pitted
  • Olive oil
  • Nonstick cooking spray
  • 1/2 cup nonfat Greek Yogurt
  • 2 teaspoons honey

Preparation:

  1. Lightly brush fruit with olive oil. Spray grill with nonstick cooking spray and heat grill to medium-high. Grill fruit on both sides for about 10 minutes total.
  2. While fruit is grilling, combine yogurt and honey. When fruit is done, remove from grill onto a plate and top with 1/4 cup yogurt-honey mixture each.

To see me prepare some of these recipes and for more healthy grilling tips, tune into Fox 5 Good Day NY Street Talk Saturday July 3rd at 6 am!

Happy 4th of July!!

Tuna burgers