Grill Happy!

Good Health LifestylesRecipes

Too hot to cook indoors? Fire up the grill with our healthy dinner ideas

Nothing’s better on a hot summer night than dinner on the grill. But if you simply can’t face yet another burger, check out one of our healthy grilled alternatives that are bursting with flavor and nutrients.


Perfectly Grilled Spatchcock Chicken

Spatchcocking a chicken simply means removing the backbone from a whole chicken so that it lays flat. The chicken then gets marinated overnight before throwing it on the grill. The result is the juiciest, most flavorful chicken you’ve ever tasted!

Serves 6-8


  • 2 teaspoons Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 2 tablespoons avocado oil
  • ¼ cup lemon juice
  • 1 tablespoon fresh lemon zest
  • ½ cup chicken broth
  • 1 3- to 4-pound whole chicken


  1. In a small bowl, whisk the mustard, garlic, herbs, oil, lemon juice, and lemon zest together. Slowly whisk in the chicken broth. Set aside.
  2. On a large cutting board, flip the chicken so the back is facing you. Using a pair of kitchen shears, carefully cut along one side of the backbone, then cut the other side. Remove the backbone. Cut a notch on either side of the breast bone so the chicken will lay flat.
  3. Dry the chicken and place it in a large Ziplock bag. Pour the marinade over the chicken. Close the bag and refrigerate overnight, flipping the bag over periodically to ensure that every part of the chicken is bathed in the marinade.
  4. Remove the chicken from the refrigerator 30 minutes before cooking.
  5. Preheat the grill to medium-high heat. Place the chicken, breast-side down, on the grill and close the cover. Cook for about 10 minutes.
  6. Using tongs, flip the chicken over and continue to cook, covered, for an additional 10-15 minutes or until the internal temperature reaches 165°
  7. Remove to a clean cutting board and cut into 8 pieces. Serve immediately. Store any leftovers in the refrigerator for up to three days.

Per serving: Calories 309; Total Fat 6.6g; Carbs 0.8g; Protein 58g; Sodium 188mg; Sugar 0.2g  


Grilled Olive Oil Steak

Love lean, grass-fed beef? Basting the steak in olive oil keeps the surface moist and adds a bit of healthy fat to your meal.

Serves 4


  • 3 tablespoons extra virgin olive oil
  • 1 sprig fresh rosemary
  • 1 garlic clove, finely minced
  • 2 8-oz. grass-fed New York steaks
  • Salt and pepper, to taste


  1. Combine the oil with the herbs. Let the oil sit for 30 minutes to marry the flavors.
  2. Preheat grill to medium-high. Bring the meat to room temperature.
  3. Place the steaks on the grill and baste with the oil. Season with salt and pepper.
  4. Grill the steaks to desired doneness, basting every couple of minutes. Remove to a cutting board.
  5. Let the steaks rest for 10 minutes, then slice. Drizzle with any remaining juices from the cutting board and serve.

Per serving: Calories 301; Total Fat 17.6g; Carbs 0g; Protein 34.4g; Sodium 101mg; Sugar 0g


Grilled Veggie Kabobs

Struggling to get the kids to eat their veggies? Serve them on a stick!

Serves 8


  • ⅓ cup olive oil
  • ¼ cup fresh lemon juice
  • ¼ cup water
  • 3 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried parsley
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground pepper
  • 8 cups vegetables such as onions, mushrooms, bell peppers, zucchini, yellow squash, and cherry tomatoes.


  1. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
  2. Prepare the marinade in a small bowl by whisking together all the ingredients except the vegetables.
  3. Cut the vegetables into bite-sized pieces. Place them into a large Ziplock bag and pour the marinade over the vegetables. Marinate for at least 4 hours or overnight, turning the bag occasionally.
  4. Preheat the grill and heat to medium-high.
  5. Thread the vegetables onto the skewers.
  6. Grill the vegetables until lightly charred and tender, turning occasionally and basting with remaining marinade.
  7. Remove and serve with your favorite protein for the perfect summer side.

Per servings: Calories 119; Total Fat 8.7g; Carbs 11g; Protein 1.7g; Sodium 8mg; Sugar 7.8g


Healthier Grilling

What’s the healthiest way to grill? Experts recommend grilling with gas. Here’s why: Although using a charcoal grill can amp up flavor, charcoal briquettes produce hydrocarbons and tiny soot particles that pollute the air and can aggravate heart and lung problems. What’s more, cooking on a charcoal grill imbues your meat with two carcinogenic molecules: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). In addition to grilling with gas, you can make your backyard barbeque even healthier by marinating meat before cooking and by lowering the temperature to prevent charring your food.

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