5 healthy BBQ recipes to try this summer

Amy Wood - Nutritionist | 17 Jun, 2022

Turkey burgers

Turkey burgers with a twist

Serves 4 - 457 kcals per serving

Kcals 457
Fat 6.8g
Sat fat 1.9g
Carbs 59.9g
Sugar 21.5g
Fibre 9.4g
Protein 42.3g
Salt 1.37g

Ingredients

  • Low-cal cooking spray
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 500g lean turkey mince
  • 50g porridge oats
  • 100g dried apricots, chopped
  • 1 large carrot, grated
  • 1 egg, beaten
  • 1 tsp dried thyme
  • Salt and pepper, to taste
  • 4 wholemeal rolls, to serve
  • 4 small handfuls lettuce, to serve
  • 4 tomato slices, to serve
  • 4 red onion slices, to serve
  • 8 gherkin slices, to serve

Method

  1. Coat a frying pan with low-cal cooking spray and place over a high heat. Toss in the onion and garlic and cook for a couple of minutes until golden. Set aside to cool.
  2. Add the onion-garlic mixture to a bowl along with the turkey mince, porridge, apricots, carrot, egg, thyme, salt and pepper. Mix well to combine.
  3. Using your hands, form the mixture into 4 equally-sized patties. Cover and chill.
  4. Cook on the barbecue for 6 minutes each side. Check the burger has cooked through so there's no pink meat left.
  5. Serve on the wholemeal rolls with lettuce, tomato, onion, gherkin, and a sauce of your choice.

Falafel pittas

Falafel pittas

Serves 4 - 402 kcals per serving

Kcals 402
Fat 13.9g
Sat fat 2.1g
Carbs 50.5g
Sugar 9.9g
Fibre 11.9g
Protein 17.5g
Salt 1.11g

Ingredients

  • 400g can chickpeas
  • 1 red onion, chopped
  • 4 cloves garlic
  • 2 handfuls fresh parsley
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1 tbsp sesame seeds
  • Salt and pepper, to taste
  • 1 tbsp olive oil
  • 150g low-fat natural yogurt
  • Juice of 1 lemon
  • 4 wholemeal pitta breads
  • 120g reduced-fat houmous
  • 1 red pepper, diced
  • ½ cucumber, diced

Method

  1. Drain the chickpeas, rinse well and pat dry to remove any excess moisture.
  2. Add the chickpeas to a food processor and pulse until the chickpeas are crumbly. If you don't have a food processor, you can also use a potato masher.
  3. Add the onion, parsley, coriander, cumin, sesame seeds, salt, pepper and three of the garlic cloves and blitz to form a dry paste. Again, if you don't have a food processor, chop the ingredients as finely as you can and then stir into the mashed chickpeas.
  4. Form the mixture into 8 balls, about the size of a ping-pong ball.
  5. Heat the oil in a frying pan on high heat. Add the falafel to the pan and cook for 2 minutes until the falafel is sealed.
  6. Finish the falafel on the barbecue in the coolest part of the grill. If you have a round barbecue, place the coals in the centre. For rectangular grills, move the coals to one side. For gas grills, only light one side. Cook the falafel around the edge of the round grill, or on the cooler side of a rectangular/gas grill.
  7. For the dressing, crush the remaining garlic clove and combine with the yogurt and lemon juice.
  8. Spread the inside of the pittas with reduced-fat houmous. Add some red pepper and cucumber, then serve with the hot falafel and a drizzle of the yogurt dressing.

Prawn skewers

Prawn and pineapple skewers

Serves 6 - 47 kcals per serving

Kcals 47
Fat 0.4g
Sat fat 0.1g
Carbs 6.1g
Sugar 5g
Fibre 1.4g
Protein 5.1g
Salt 0.22g

Ingredients

  • 18 raw king prawns, peeled
  • Juice of 1 lime
  • 1 clove garlic, crushed
  • 1 tsp paprika
  • 1 tsp dried chilli flakes
  • Salt and pepper, to taste
  • 1 medium pepper, chopped into 1-inch squares
  • 1 red onion, chopped into 1-inch squares
  • 120g pineapple, chopped into 1-inch chunks

Method

  1. Add the prawns to a bowl along with the lime juice, garlic, paprika, chilli flakes, salt and pepper. Stir well, then cover and leave to marinate in the fridge for 1 hour.
  2. Meanwhile, soak six wooden kebab skewers in water for at least 30 minutes.
  3. Thread the ingredients onto each skewer, alternating between prawns, pepper, onion and pineapple. There should be three prawns per skewer.
  4. Cook the skewers on the barbecue for 2-3 minutes on each side until the prawns are pink and no longer opaque.

Potato salad

Pancetta potato salad

Serves 6 - 143 kcals per serving

Kcals 143
Fat 5.1g
Sat fat 1.1g
Carbs 20.9g
Sugar 2g
Fibre 1.8g
Protein 4.5g
Salt 0.56g

Ingredients

  • 750g baby potatoes
  • 2 small shallots, diced
  • 65g smoked pancetta, cubed
  • 3 tbsp light mayonnaise
  • 1 tbsp white wine vinegar
  • 1 tsp Dijon mustard
  • Chopped chives to garnish

Method

  1. Place the potatoes in a pan of cold water. Bring to the boil and simmer for 10 minutes, until the potatoes are soft enough to slide off a knife. Drain and leave to cool.
  2. Spray a frying pan with low-cal cooking spray. Add the shallots and pancetta and cook on high heat for 5 minutes until crispy. Set aside to cool.
  3. Meanwhile, combine the mayonnaise, vinegar and mustard in a large bowl.
  4. Once cool, slice the potatoes into halves or quarters depending on their size. Add to the bowl along with the shallots and pancetta and mix well. Serve chilled with a sprinkling of chives.
Watermelon feta salad

Watermelon and feta salad

Serves 6 - 115 kcals per serving

Kcals 115
Fat 5.9g
Sat fat 2.4g
Carbs 9.6g
Sugar 8.8g
Fibre 1.2g
Protein 6.6g
Salt 0.62g

Ingredients

  • 500g watermelon, deseeded and cut into chunks
  • 4 tomatoes, diced
  • 180g cucumber, thinly sliced and halved
  • 2 handfuls mint leaves, roughly chopped
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 200g reduced-fat feta cheese

Method

  1. Add the watermelon, tomatoes, cucumber and mint to a bowl.
  2. Drizzle with the olive oil and balsamic vinegar, then toss well.
  3. Crumble the feta on top and toss again lightly just before serving.

Nutritionist Amy Wood (ANutr), MSci BSc Nutrition has a keen interest in the relationship between diet and health. Having been published in the European Journal of Nutrition, Amy is passionate about making evidence-based nutrition accessible to everyone and helping others to adopt a food-focused approach to taking control of their health.