Grilling and BBQ are fun. But most of the BBQ recipes are filled with unnatural sauces and mayonnaise-Based Salads. They certainly taste good but are bad for health. Those of us who are conscious about fitness, our food intake, often deprive ourselves of tasty BBQ foods. I love BBQ grilled foods but I am also health conscious. So I had to come up with healthy bbq ideas. If you can relate, then there is good news for you. Today I have come up with 3 mouth-watering post workout healthy BBQ ideas. These recipes have low carbohydrates, high proteins and they are between 300 – 500 calories, which will surely help you build your muscles. Now, you can treat yourself after a long workout with tasty healthy BBQ foods.
BBQ Lamb with Smoky Eggplant & Mint Yogurt
This is one of my most favorite healthy grilling ideas I have ever tried. The smoky flavor and aubergine mint yogurt combination are enough to water your mouth. Another plus point of this recipe is that it is very healthy and contains a very little amount of carbohydrate. Although it takes a little bit time to cook, it is worth trying.
Cooking Time: 1½ hours
Preparation time: 1 day
lamb cutlets – 8 pieces
Garlic paste – 4 teaspoon
Eggplant (aubergine) – 3 pieces
Cumin seeds, toasted 1 teaspoon
Fresh thyme leaves – 1 sprig
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Black pepper and Sea salt – freshly grounded
Organic yogurt – one-third of a cup
Mint Leaves, finely chopped – 10 leaves
Fresh coriander, finely chopped – 5 sprigs
Fresh Mint – 3 sprigs
Fresh Parsley – a bunch
Red Chilies, finely chopped – 2 pieces
Ginger – 1 clove
Grated zest Lemon – ¼ of a lemon
Ground coriander – ½ teaspoon
Ground cumin – ½ teaspoon
Olive oil – 50 ml.
At first, place all the marinade ingredients except the olive oil into a food processor. Then mix them while pouring oil in small quantities to make a paste form. Apply the paste into the lamb cutlets and allow them to be in a refrigerator the whole night in order to marinade.
After marinating properly, when you are ready to cook, preheat a griddle pan. Place the whole aubergine or brinjal in the pan and heat it until its skin is burned. Then place it into your oven and cook it for 30 minutes or until it gets soft. Allow it cool and then peel off its skin, only keeping the flesh.
Now, place the aubergine flesh in the food processor with the garlic, thyme leaves, cumin, salt, and pepper. Mix them with the processor until it becomes smooth. Then pour it on a saucepan and cook for another 30 minutes with very low heat.
Meanwhile, mix the mint and yogurt together and season them with salt and pepper.
After that, take the lamb cutlets out of the marinade and season them with salt and pepper. Now place them on your preheated pellet smoker or charcoal smoker. Pellet smoker is most preferable since it gives you a better smoky flavor. Cook them for three or four minutes on each side. Your healthy bbq is ready to serve.
Serve it with the smoky aubergine paste and mint yogurt mix to have the best experience. This is one of the great healthy post workout meals I have tasted, and the bonus point is that you can also take this recipe as one of the bbq party food ideas. If you like to add a more smoky flavor, you can use Hickory, Oak, Mesquite, Alder pellets in your pellet smoker. Smoke woods in a kamado style charcoal grill also works fine, but for this smoky post workout meal, I would recommend the pellet smoker.
Oriental Crispy BBQ Chicken
This is the easiest healthy post workout meal recipe that only takes 20 minutes to cook. If you love variations, it would be your favorite bbq food to eat after a workout once you tried it.
Chicken pieces, medium size – 4 pcs.
Mirin – 150g
Low-calorie Chili Sauce – 30g
Sesame seeds- 10g
Korean dried chili – 2g
Sake – 40g
Yamasa soy – 20g
Note: you can find mirin and other ingredients in large super shops. You can use white wine and sugar if mirin is unavailable.
Mix all the ingredients except the chicken pieces into a bowl to form basting.
Now, take a knife and pierce the flesh of the chicken pieces about 1cm deep cuts. Rub the chicken pieces into the basting one time and take them off. Now, place the pieces on your smoker and glaze them directly over medium heat. Turn the pieces over in every minute. Coat them with the blast with a brush after every time you flip them over. Continue cooking until they get brown and crispy.
Your Oriental Crispy BBQ Chicken is ready to serve. Serve them with salads or low-calorie sauce. Don’t serve it with mayonnaise-Based Salads since mayonnaise contains dense calories.
Grilled Pineapple Chili Mutton Chops
This is one of the best healthy grill recipes, with which you can surprise your friends. The pineapple flavor will make your grill memorable to anyone you serve. This can be a mood-changer food to eat after a workout. It’s high protein, and almost zero-carb make it an effective post workout meal for weight loss. The best thing about this recipe is, it only takes 10 minutes to cook.
Mutton Chops (½ inch thick) – 4 pieces
Olive oil 1½ teaspoons
Chili powder 1½ teaspoons
Ground pepper – ½ teaspoon
Frozen pineapple concentrate, thawed – ¼ cup
Cumin, grounded ½ teaspoon
Salt – 1 teaspoon
Heat the olive oil in a small skillet set. Stir in chili powder and cumin. When the mixture starts to sizzle pour the pineapple concentration in it. Simmer it until the mixture reduced to 2 teaspoons. Then remove the skillet from the heat and let it cool down slightly.
Now, preheat your pellet smoker or charcoal smoker. It is best to coat them lightly with oil before heating. Then take the mutton chops and season them with salt and pepper. After seasoning, rub the pineapple mixture over the chops.
Place the mutton chops on your grill and cook it for six minutes, three minutes on each side. Your Grilled Pineapple Chili Mutton Chops are ready to serve.
If you are conscious about your fitness and food intake as you should be, it is really hard to find healthy foods that also taste good. In the case of, BBQ lovers the dilemma is worse. These healthy bbq recipes are great answers to the most frequently asked question, “what to eat after a workout at night?” Now you can enjoy tasty BBQ foods without compromising your health. If sometimes these foods taste too much boring, you can always have some high-calorie toaster oven dishes once every 2 weeks.