Recipes

What Veggie Doesn't Love Grillin'?

by Deborah Jones, RD, LN, Director of Nutrition Services of St Peters Hospital

Fire up the grill. It’s too hot to cook inside. Don’t forget to grill some of the veggies from your farmer’s market bounty to accompany that delicious Montana grown steak.

With the best intentions a vegetable kabob looks great before it goes on the grill but when served many are blackened and bitter or raw. For perfectly tender and caramelized grilled vegetables, try these tips.

• Choose the right vegetable. Many vegetables grill well, but some aren't cut out for it, especially those high in water content. Cucumbers don't make the grade, nor does celery, lettuce or most leafy greens.
• Size and shape matters. The best way to achieve perfectly grilled vegetables is to cut them into large flat pieces that are even thickness throughout. Once cooked these large pieces can be cut into smaller shapes and used in a variety of dishes. This method works particularly well with the summer squashes and eggplant. Their natural shape allows you to cut them into ½-inch slices. Onions should be cut into 1/2-inch thick rounds, parallel to the equator. Make sure to start from one end and not by cutting the onion in half first. Then skewer the slices with a toothpick or small skewer to keep the rings together. Foil packets or cooking in the protective corn husk also ensures a perfect grilled vegetable.
• Prepare the grill by cleaning the racks. Preheat the grill so that it is medium hot. Test by putting your hand 5 inches above the grill grate and you should have to pull it away in 3 to 4 seconds. Lightly oiling the grill grate helps prevent the vegetables from sticking.
• Marinades often work well and most vegetables cook better and are less likely to stick if brushed with high-quality oil. For added flavor, sprinkle grilled vegetables with fresh herbs, garlic and/or grated citrus zest.
• Check out the recipes for great grilling like these two found on www.foodnetwork.com

 

Grilled Vegetables
3 red bell peppers, seeded and halved
3 yellow squash (about 1 pound total), sliced lengthwise into 1/2-inch-thick rectangles
3 zucchini (about 12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
12 cremini mushrooms
1 bunch (1-pound) asparagus, trimmed
12 green onions, roots cut off
1/4 cup plus 2 tablespoons olive oil
Salt and freshly ground black pepper
3 tablespoons balsamic vinegar
2 garlic cloves, minced
1 teaspoon chopped fresh Italian parsley leaves
1 teaspoon chopped fresh basil leaves
1/2 teaspoon finely chopped fresh rosemary leaves

Prepare the barbecue (medium-high heat). Brush the vegetables with 1/4 cup of the oil to coat lightly. Sprinkle the vegetables with salt and pepper. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the yellow squash, zucchini, eggplant, and mushrooms; 4 minutes for the asparagus and green onions. Arrange the vegetables on a platter. The key to getting those great grill marks is to not shift the vegetables too frequently once they've been placed on the hot grill.

Meanwhile, whisk the remaining 2 tablespoons of oil, balsamic vinegar, garlic, parsley, basil, and rosemary in a small bowl to blend. Add salt and pepper to taste. Drizzle the herb mixture over the vegetables. Serve the vegetables, warm or at room temperature.