Bobby Flay's Grilling For Life: 75 Healthier Ideas for Big Flavor from the Fire

by Bobby Flay

Overview

Chef and star of Beat Bobby Flay shares 75 flavor-packed, healthy BBQ recipes so you can have food that’s chock-full of flavor and nutrition and big, bold flavor.

Grilling is the most basic method of cooking there is. It dates back to the time of cavemen—food plus fire equals good. But when it comes to healthy food from the grill, evolution has been slow, producing lots of nutritionally sound but incredibly bland recipes.

Until now. Bobby Flay's Grilling for Life is, first and foremost, about getting the biggest, boldest flavor possible from food and fire while making healthy choices all the way. Imagine a lifetime of Espresso Rubbed BBQ Ribs with Mustard-Vinegar Basting Sauce; Bricked Rosemary Chicken with Lemon; Chinese Chicken Salad with Red Chile-Peanut Dressing; Grilled Beef Filet with Arugula and Parmesan; Grilled Salmon with Lemon, Dill, and Caper Vinaigrette; and Garlic-Red Chile-Thyme-Marinated Shrimp.

For food that is good for you and full of his signature big style and big flavor, Bobby Flay will teach you how to use herbs, spices, heart-healthy oils, citrus zests and juices, honey, and vinegars in place of sugary commercial sauces and marinades. He'll show you how to enhance flavor by toasting nuts, seeds, and spices on the grill; roasting garlic in a covered grill to add to vinaigrettes and marinades; and grilling slices of lemon, lime, and grapefruit to serve on the side.

Bobby believes that we all need a full and balanced diet to be happy and healthy, so the book has everything you need to keep grilling for life: veggies chock-full of fiber; delicious complex carbohydrates (the right carbs) that not only fight heart disease but break down slowly, leaving you feeling fuller longer; fish rich in omega-3 oils; and, of course, the full range of proteins.

To sharpen your skills by the fire, Bobby Flay's Grilling for Life includes the sections “Equipment” (a very short list); “Fahrenheit 101,” a temperature chart that helps you navigate rare, medium, and well-done; “Meals in Minutes,” offering suggestions for the time-challenged; and “Party Foods,” great party menus for everything from a cocktail party to an Italian feast.

Product Details

ISBN-13:	9781439104781
Publisher:	Scribner
Publication date:	06/17/2008
Sold by:	SIMON & SCHUSTER
Format:	eBook
Pages:	224
File size:	14 MB
Note:	This product may take a few minutes to download.

About the Author

Bobby Flay is one of the most beloved—and famous—chefs in America. He is the star of many Food Network shows including Beat Bobby Flay. He is the chef and owner of several restaurants and the author of several cookbooks. Visit him online at BobbyFlay.com.

Read an Excerpt

Introduction

First things first: I am not a nutritionist. I am a chef. I am not looking to create a new diet fad. Nor am I trying to jump on somebody else's bandwagon. What I am looking to do is to show how a healthy lifestyle can be enhanced by delicious meals from the grill. And this isn't just any food, for there are plenty of diet books and magazines with nutritionally sound (and a lot of bland) recipes out there already. This is the food that people want to eat -- exciting, full of flavor -- and it just so happens that you can make all of it while keeping within the guidelines of many of the current popular diets. Modifying the way you eat doesn't mean that you shouldn't really enjoy your food or that you can't feel proud to serve it to family and friends. I could never put a dish on the table that I didn't feel met both of those standards.

I'm not talking no carbs or low carbs, nonfat or low-fat. I am talking about the right carbs, the right fats. I can't write a book about something I don't believe in. I have always been a supporter of all things in moderation, and this book has nothing but heart and body healthy choices all the way.

You would have to be living under a rock not to have noticed the carbohydrate-cutting diets that have flooded the media and, in turn, totally changed the way Americans eat. I haven't spent one night in the kitchen of one of my restaurants in the past year without someone sending back the breadbasket or saying "No potatoes with that steak!" So I did a little research. And I think that some of these diets may be on to something--up to a point. But when I looked at the low-carb products and recipes out there-- the revised breads, the barbecue sauces -- I knew that I could never cook or eat that way. Soy flour may have its place, but it's not in my kitchen. And Splenda -- what is that? Beyond the taste, it's just not natural. Sucralose (the base of Splenda) is a chlorocarbon. I'm not eating chlorine.

I can make some adjustments, but this can't be about substitutions. Too many recipes out there advocate the use of fake, processed food. I care too much about taste (among other things) to do that. I believe in purity of flavor. I'm not going to use sugar substitutes or imitation anything, but I do present a variety of dishes that will fit perfectly with today's carb-conscious lifestyle.

Healthy grilling seems too simple to even need a book. Maybe you think that grilling is nothing more than a hunk of meat tossed on the grill. But if you know anything about me and the way I cook, you know that I can never leave it at that. I want taste! I want excitement! I'll show you how to take your proteins from basic to outstanding without using the unwanted carbs found in many of today's prepared sauces and marinades. I think that the grill is the perfect instrument for preparing healthy, flavorful food. The grill, however, isn't the true focus of this book. Well-balanced and delicious food is. So go ahead and use a charcoal grill, a gas grill, a grill pan on the stove, or pop something under the broiler. In this instance, I think it's fair to say that how you cook is less important than what you cook.

And this book is not all meat -- no way! I believe that we need a full and balanced diet to be happy and healthy. Like I said earlier, it's all about making the right choices with the right foods, all without overloading on artery-clogging fats. Heart-healthy oils like olive and canola, omega-3-rich fish like salmon, tons of veggies chock-full of fiber -- they are all in here. I wanted to include some fantastic complex carbohydrates, too, with grilled buckwheat flatbread, salads with great grains like farro and bulgur, and whole-grain bread as the base for my sandwiches and burgers. Not only are they delicious, but complex carbohydrates are also so good for you -- they fight heart disease and are slower to break down in your body, leaving you feeling fuller longer.

I have a signature style, and I want to demonstrate how that style can be used to enhance the flavors of all of your carb-conscious favorites and show you the way to a few new ones. And, yes, I might have to make some modifications to reduce carb intake. But remember, it will still be all about flavor! I would never do anything less.

I set out to write this book because I felt that people were getting too caught up in this crazy, carbless nonfat world. I believe that we should be able to eat everything -- in reasonable portions. That being said, I wanted to find a way to bring good nutritious foods -- and especially good carbs -- back into the mix, while keeping my emphasis on flavor. I have definitely made concessions in order to keep the numbers in check, but this is not a low-calorie, low-fat, low-sodium book. There are many recipes in here that do meet those standards, and if you are eating by the numbers, you should be able to find quite a few options. I don't know anyone who wants to eat a big steak or lobster with butter every night of the week, and you shouldn't. Remember -- moderation! That also means, however, there should be a time to indulge. I've made space for those indulgences. Don't cut out all carbs or fats; just pick the right ones. Don't indulge in heavy food every night; know when to celebrate with a special meal. I promise you can do it all, and with more flavor than you ever imagined. Just start with some good carb grilling!

Copyright © 2005 by Boy Meets Grill, Inc.

Table of Contents

Foreword

Introduction

Equipment

Fahrenheit

Herbs and Spices

Flavorings

How to...

Vegetables

Grilled Asparagus and Egg Salad with Tarragon-Caper Vinaigrette

Grilled Antipasto with Gorgonzola Vinaigrette

Grilled and Marinated Zucchini and Yellow Squash

Grilled Asian-Style Eggplant Salad

Grilled Zucchini Succotash

Grilled Fennel and Orange Salad with Almonds and Mint

Grilled German Sweet Potato Salad

Grilled Sweet Potato Salad with Pancetta and Rosemary Vinaigrette

Grilled Portobello Mushrooms Stacked with Spinach and Manchego Cheese

Red Cabbage and Beet Slaw

Bulgur Salad with Green Onion Vinaigrette

Grilled Spice-Rubbed Vidalia Onions

Twice-Grilled Peppers with Buffalo Mozzarella and Caper-Basil Vinaigrette

Grilled New Potatoes with Lemon-Garlic Aioli and Chives

Pickled Jalapenos

Fish and Shellfish

Buckwheat Pizza with Cilantro Pesto, Jack Cheese, and Grilled Shrimp

Garlic-Red Chile-Thyme-Marinated Shrimp

Grilled Prawns with Spicy Fresh Pepper Sauce

Greek Orzo and Grilled Shrimp Salad with Mustard-Dill Vinaigrette

Grilled Shrimp Escabeche

Grilled Shrimp in Lettuce Leaves with Serrano-Mint Sauce

Grilled Clams on the Half-Shell with Bacon, Garlic, and Hot Pepper

Grilled Oysters with Mango Pico de Gallo and Red Chile Horseradish

Cumin Grilled Sea Scallops with Chickpea Salad and Red Pepper-Tahini Vinaigrette

Grilled Sea Scallops with Avocado Vinaigrette and Jalapeno Pesto

Grilled Lobster Tails with Hot Ginger-Green Onion Vinaigrette

"Barbecued" Mahimahi with Yellow Pepper-Cilantro Pesto

Grilled Halibut with Grilled Eggplant Salad

Yucatan Marinated Halibut in Banana Leaves with Pineapple-Orange Relish

Grilled Jerk-Rubbed Grouper with Hot Vinegar Sauce

Grilled Red Snapper with Grapefruit-Thyme Mojo

Grilled Red Snapper with Green Romesco Sauce

Grilled Salmon with Anchovy Vinaigrette and Grilled Pepper and Black Olive Relish

Grilled Salmon with Lemon, Dill, and Caper Vinaigrette

Whole Sea Bass with Charred Serrano-Basil Vinaigrette

Grilled Brook Trout with Horseradish and Tarragon Tartar Sauce

Grilled Tuna with White Bean Salad

Grilled Tuna Salad Sandwiches with Lemon-Habanero Mayonnaise

Grilled Tuna with Fennel-Tomatillo Relish

Grilled Tuna Burgers with Green Onion Mayonnaise and Watercress

Tuna au Poivre Salad with Creamy Tarragon-Garlic Vinaigrette

Poultry

Grilled Chicken Cutlets with Lemon and Black Pepper and Arugula-Tomato Salad

Grilled Chicken Breasts with Fontina and Prosciutto with Sage-Orange Vinaigrette

Grilled Chicken Breasts Stuffed with Goat Cheese with Green Chile-Cilantro Sauce

Chinese Chicken Salad with Red Chile-Peanut Dressing

Spanish-Spiced Chicken with Mustard-Green Onion Sauce

Grilled Chicken Tenders with Spicy Chipotle Sauce and Blue Cheese-Yogurt Sauce

Grilled Turkey Burgers with Monterey Jack, Poblano Pickle Relish, and Avocado Mayonnaise

Grilled Turkey Cutlets with Sage-Lemon Pesto

Bricked Rosemary Chicken with Lemon

Balsamic-Thyme-Glazed Duck Breasts

Grilled Duck Breast with Black Pepper-Sweet Mustard Sauce

Pork, Beef, and Lamb

Pork Tenderloin Crusted with Green Onion, Jalapeno, and Ginger

Grilled Fennel-Spiced Pork Chops with Sage-Lemon Vinaigrette

Pork Satay with Red Chile-Peanut Sauce and Napa Cabbage-Green Onion Slaw

Espresso-Rubbed BBQ Ribs with Mustard-Vinegar Basting Sauce

Garlic-Mustard-Grilled Beef Skewers

Green Chile Burgers

Black Pepper-Crusted Filet Mignon with Goat Cheese and Roasted Red Pepper-Ancho Salsa

Grilled Beef Filet with Arugula and Parmesan

Grilled T-Bone Steaks with Garlic-Chile Oil

Red Wine-Rosemary-Marinated Flank Steak with Lemony White Beans

Smoky and Fiery Skirt Steak with Avocado-Oregano Relish

Harissa-Marinated Lamb Skewers on Farro Salad with Pine Nuts and Goat Cheese

Grilled Lamb Chops and Oregano Vinaigrette with Radish Tzatziki

Lamb Burgers with Tomato-Mint Salsa and Feta Cheese

Souvlaki with Merguez Sausage and Piquillo Pepper-Yogurt Sauce

Yogurt-Mint-Marinated Grilled Leg of Lamb

Drinks and Desserts

Cantaloupe-Mint Agua Fresca (Mexican Fruit Cooler)

Green Tea Mint Iced Tea

Pomegranate Margarita

White Nectarine Bellini

Grilled Apricots with Bittersweet Chocolate and Almonds

Strawberries with Ricotta Cream

Grilled Plums with Spiced Walnut-Yogurt Sauce

Grilled Figs with Vanilla-Orange Creme Fraiche and Toasted Pistachios

Mix and Match

Meals in Minutes

Party Foods

Sources

Index

Editorial Reviews

Even though each recipe in Flay's new guide to grilling is accompanied by an analysis provided by nutritionist Joy Bauer (including number of calories and grams of carbs, sugar, fat, sodium and fiber), the Food Network star insists this is not a diet cookbook. Flay's goal, he says, is not to encourage high-protein living, but rather to give readers the nutritional information they need to support a healthy diet. Written with the help of Stephanie Banyas and Sally Jackson, the introduction and headnotes capture Flay's tone and provide clear direction and interesting tips. It's easy to make grilled food healthy, and therein lies Flay's test: he must make this book necessary-otherwise readers could just throw some chicken and veggies on the grill and call it a day. He rises to the challenge by skipping fake, processed foods like Splenda and bottled barbecue sauce, instead favoring fresh herbs, spices and "good carbs" such as multigrains and vegetables and "good fats" like olive oil and salmon. Flay is an advocate of moderation, and his trademark use of bold flavors in dishes like Grilled Red Snapper with Grapefruit-Thyme Mojo, and (skinless) Grilled Duck Breast with Black Pepper-Sweet Mustard Sauce bring out appealing contrasts and result in food that's satisfying even if it's reduced in calories, carbs or fat. (May 10) Copyright 2005 Reed Business Information.

Publishers Weekly

Spring is coming-and so are the barbecue books! "BBQ Queens" Adler and Fertig like to wear tiaras when they grill. They are members of an all-women barbecue team that competes on the national barbecue circuit, and they give cooking classes and demonstrations throughout the country. In their latest book, they provide hundreds of recipes, including a big "A to Z of Grilled and Smoked Veggies, Cheeses, and Pizzas," along with tips, stories, and profiles of other "Grill Gals." Some readers may find the tone a bit precious (e.g., "this is really a girly-girl recipe, with ruffles and ribbons"), but the recipes are easy and appealing. For larger collections. The idea of New York City chef/Food Network personality Flay writing a healthy-eating cookbook, complete with nutritional analysis for each recipe, seems somewhat incongruous. Perhaps it has something to do with his recent 40th birthday-or maybe it was the number of carbphobic customers holding forth in his restaurant dining rooms. In this follow-up to Bobby Flay's Boy Gets Grill, Flay offers mostly simple recipes (including some based on "good carbs," as he refers to complex carbohydrates), from Zucchini Succotash to Beef Filet with Arugula and Parmesan to Grilled Apricots with Bittersweet Chocolate. He seems somewhat subdued in his latest effort, with the bold, lusty flavors that usually characterize his cooking style less in evidence. Nevertheless, this is sure to be in demand. The Jamisons are veteran cookbook authors and grilling aficionados (see Chicken on the Grill and Born To Grill, among others). This time, they offer easy recipes for casual backyard entertaining. The first chapter, "Spontaneous Combustion," provides tips for successful parties, and their flavorful recipes, from Butterflied Thai Pork Tenderloin to Shrimp with Lemon Chive Sauce, should keep both guests and hosts happy. For most collections. Karmel is another barbecue queen, a former spokesperson for Weber grills who's well known on the circuit (she's a member of a team called Swine and Dine, and she's frequently a judge at barbecue competitions). Her big book is packed with information and mouth-watering recipes. A thorough introductory section offers invaluable tips and techniques for all types of grilling and barbecuing, and each recipe chapter opens with a primer on the basic ingredient and a handy chart on cooking times and recommended grilling methods. Karmel refers to her "culinary schizophrenia"-the result of her "love [for both] down-home Southern cooking and traditional French cuisines"-but inspiration for her recipes comes from all over the world: Lamb Tenderloin with Hazelnut Butter, Gingered Tuna with Wasabi Dipping Sauce, and Smoked Oysters with Fresh Cranberry Horseradish Relish. Useful as both a reference and a source of delectable recipes, Karmel's book is highly recommended. Negrin (Rustico: Regional Italian Country Cooking) has a decidedly different perspective, as her early grilling experiences were at her family's weekend house in northern Italy. A food writer and cooking teacher, she now lives in New York City but leads cooking tours in Italy. Her appealing new book offers fresh, vibrant, and simple but sophisticated recipes for outdoor cooking, from Lobster, Lemon, and Mint Salad to Peppery Rosemary-Rubbed Rib-Eye Steak. Full-page color photographs illustrate many of the recipes, and, despite the book's small size, Negrin includes a vast amount of information on ingredients and techniques, along with other helpful culinary tips. Highly recommended. Sinnes's book is an updated edition of his gas-grilling book, originally published in 1996. He has revised the text and added 100 new recipes, but it has an oddly dated feel to it: he regards grilled asparagus as rather exotic, and, at a time when grilled vegetables are showing up on fast-food menus, asserts that "most home cooks think grilling vegetables is somewhat unusual." There are also several slightly old-fashioned recipes, and it's surprising that a book devoted to grilling would call for bottled jerk seasoning and store-bought barbecue sauce. Only for comprehensive grilling collections. Copyright 2005 Reed Business Information.

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