3 Simple grilled dishes
Marge PerryMarge Perry
Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts,
TIP Low, slow indirect heat is the key to getting moist, tender meat when cooking a whole chicken on the grill.
GRILLED SPICE-RUBBED WHOLE CHICKEN
1 tablespoon brown sugar
2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon ginger powder
1/2 teaspoon cinnamon
1/2 teaspoon cayenne
1 (5-pound) chicken, giblets and wingtips removed
1. Heat the grill for indirect cooking over medium heat (350 to 450 degrees).
2. Combine brown sugar, cumin, salt, garlic powder, ginger powder, cinnamon and cayenne in a bowl; pat evenly over entire surface of the chicken.
3. Place chicken on grill away from source of heat and grill with the lid closed until an instant-read meat thermometer inserted in thickest part of thigh registers 170 degrees, 11 / 2 to 13 / 4 hours.
4. Remove from the grill and allow to rest 10 to 15 minutes before cutting into pieces.
Makes 8 servings.
Nutritional analysis for each serving 338 calories, 35 g protein, 2 g carbohydrates, 0 g fiber, 20 g fat, 5 g saturated fat, 400 mg sodium
CHIPOTLE-MARINATED FLANK STEAK
1 tablespoon minced canned chili in adobo sauce
1 tablespoon red wine vinegar
2 teaspoons brown sugar
1 teaspoon dried thyme
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon cumin seeds
1/4 teaspoon coarsely ground black pepper
Pinch ground clove
1 1/4 pound flank steak
1. Combine chili, vinegar, brown sugar, thyme, garlic, salt, cumin, black pepper and clove in a large bowl or baking dish; add steak and turn once to coat both sides in mixture. Cover with plastic wrap and refrigerate up to 24 hours. Remove from bowl; discard marinade.
2. Prepare grill for direct-heat cooking over medium high. Add steak and cook 5 to 6 minutes on each side for medium rare, or to desired degree of doneness. Cool 5 minutes before cutting across diagonally into very thin slices.
Makes 4 servings.
Nutritional analysis for each serving 244 calories, 32 g protein, 3 g carbohydrates, 0 g fiber, 11 g fat, 4 g saturated fat, 406 mg sodium
GRILLED PORK CHOPS WITH AVOCADO SALSA
1 avocado, chopped
1 plum tomato, chopped
2 tablespoons chopped cilantro
1 scallion, green part only, finely chopped
1 tablespoon plus 1 teaspoon lime juice, divided
3/4 teaspoon salt, divided
1 tablespoon olive oil
1 / 4 teaspoon black pepper
4 (7-ounce) bone-in center-cut pork chops
1. Heat the grill for direct-heat cooking over medium high.
2. Combine the avocado, tomato, cilantro, scallion, 1 tablespoon of the lime juice and 1 / 4 teaspoon of the salt in a bowl; toss thoroughly and set aside.
3. Combine olive oil, remaining 1 teaspoon lime juice, remaining 1 / 2 teaspoon salt and pepper and rub over the entire surface of the pork chops. Place on the grill and cook until lightly pink in the center, about 4 minutes on each side. An instant-read meat thermometer inserted in the thickest part of the center (but not touching the bone) should register 140 degrees.
4. Serve the pork chops with the salsa.
Makes 4 servings.
Nutritional analysis for each serving 292 calories, 28 g protein, 6 g carbohydrates, 4 g fiber, 18 g fat, 4 g saturated fat, 60 mg sodium