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Hungry Girl Today: 05.26.11
If you're ready for grill season, then we're ready for YOU! These squashed-up skewers, flavorful burgers, and fruity kebabs will have your whole meal covered. Yes!
Spiced Butternut Squash on a Stick
PER SERVING (1/5th of recipe, 2 skewers): 78 calories, <0.5g total fat (0g sat fat), 125mg sodium, 19g carbs, 3.5g fiber, 5.5g sugars, 2g protein -- PointsPlus® value 0*-- SmartPoints® value 0*
Sure, butternut is a winter squash, but that doesn't mean you can't slap it on the grill when it's warm out... True dat!
1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. cayenne pepper
4 cups 1-inch butternut squash cubes (about 20 oz. or half a large squash)
1 large onion
2 1/2 cups firm cherry tomatoes (about a 1-pint container's worth or 25 tomatoes)
If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You'll need 10 skewers.)
Combine seasonings in a small bowl or sealable bag and mix well. Set aside.
Place squash in a large microwave-safe bowl with 2 tbsp. water. Cover and microwave for 1 1/2 minutes, or until squash is slightly tender. Once cool enough to handle, uncover, drain any excess water, and set aside.
Cut onion into pieces roughly the size of the squash cubes. Evenly distribute veggies among the 10 skewers in this order: squash, onion, squash, tomato. (Don't worry if it isn't perfect!)
Lightly spray the loaded skewers with nonstick spray, and evenly sprinkle with half of the seasonings. Flip skewers and repeat on other side.
Bring a grill (or grill pan) sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until squash is tender and veggies are slightly blackened, 8 - 10 minutes per side. If using a grill pan, work in batches, removing pan from heat between batches to re-spray. (And don't worry if the lid used for covering isn't a perfect fit!) Serve and enjoy!
MAKES 5 SERVINGS
Unique Greek Turkey Burgers
PER SERVING (1/4th of recipe, 1 patty): 203 calories, 8g total fat (3g sat fat),420mg sodium, 3g carbs, 1g fiber, 1g sugars, 29g protein -- PointsPlus® value 5* -- SmartPoints® value 4*
Heads up: If you make these for your next cookout, your patties will be the talk of the neighborhood by sundown. SO GOOD!
1/4 cup finely chopped onion
1 tsp. chopped garlic
4 cups chopped spinach leaves
1 lb. raw lean ground turkey
2 large egg whites or 1/4 cup liquid egg whites
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. black pepper
1/2 cup crumbled fat-free feta cheese
Optional: large lettuce leaves, sliced onion, sliced tomato
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and garlic and, stirring often, cook until softened, about 4 minutes.
Add spinach to the skillet with onion and garlic. Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 - 5 minutes.
Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion-spinach mixture with paper towels. Set aside.
In a large bowl, combine turkey, egg whites, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies and feta cheese to the bowl. Using your hands, mix until uniform.
Evenly divide turkey mixture and firmly form into four patties. (Cover and refrigerate if not cooking immediately.)
Bring a grill (or skillet or grill pan) sprayed with nonstick spray to medium heat. Add patties, cover, and cook for 5 - 8 minutes per side, until cooked through. If using a skillet or grill pan, work in batches, removing skillet or pan from heat between batches to re-spray. (And don't worry if your lid isn't a perfect fit when covering!)
Eat your patties with a knife and fork or, if you like, wrap them up in some lettuce leaves with onion and tomato. Enjoy!
MAKES 4 SERVINGS
Grilled Juicy Fruit Kebabs & Dip
PER SERVING (1/4th of recipe, 1 kebab with about 3 tbsp. dip): 135 calories, 0.5g total fat (0g sat fat), 17mg sodium, 30.5g carbs, 3g fiber, 23g sugars, 4.5g protein -- PointsPlus® value 1* -- SmartPoints® value 1*
Never grilled fruit before? This is a great way to try it out. And if you're an old pro in the field of fruit grilling, you'll still love this recipe. (It has DIP. Yay!)
6 oz. fat-free plain Greek yogurt (like Fage Total 0%)
1 tbsp. granulated white sugar
1/8 tsp. cinnamon
1/8 tsp. vanilla extract
1 cup 1-inch pineapple chunks (about 1/4th of a pineapple)
1 cup 1-inch mango chunks (about 1 mango)
1 cup 1-inch peach or nectarine chunks (about 2 peaches or nectarines)
1 cup 1-inch banana chunks (about 1 large banana)
1/4 tsp. cinnamon
If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You'll need 4 skewers.)
Combine all ingredients for dip in a bowl. Mix until thoroughly blended and smooth. Refrigerate until ready to serve.
Skewer the fruit chunks alternately onto 4 skewers, packing the pieces together tightly. Sprinkle with cinnamon.
Bring a grill (or grill pan) sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until fruit chunks are slightly blackened and caramelized, about 3 minutes per side. If using a grill pan, work in batches, removing pan from heat between batches to re-spray. (Don't worry if the lid used for covering isn't a perfect fit!)
Serve dip with grilled fruit and chew!
MAKES 4 SERVINGS
HG FYI: Since this recipe consists mostly of fruit with a PointsPlus® value of 0*, we didn't use the recipe method (which counts the carbs from fruit) to calculate its value per serving. If you prefer to use the recipe method, each serving has a PointsPlus® value of 4*.
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CHEW ON THIS:
Happy May 26th, also known as National Cherry Dessert Day! Click here for a recipe for a cheesy cherry Danish that you can eat for breakfast or dessert!