Grilled Veggies: Asparagus, Peppers, Onions and Zucchini

July 27, 2009 8:19:20 AM PDT
Dr. Marcia Schurer is a 56-year-old woman who lost 35 pounds - 20 percent of her weight - four years ago and has kept it off ever since. Grilled Asparagus

8 oz. trimmed fresh asparagus spears (12 -15 spears)
Extra virgin olive oil cooking spray

Heat the grill pan over a medium high heat for about 3 minutes. Spray the asparagus on both sides with olive oil cooking spray. Place the asparagus on the grill. Grill each side for approximately 5 ? 6 minutes (for a total of 10 - 12 minutes, depending on the thickness of the asparagus) or until the asparagus are cooked but still tender. Thinner asparagus will take less time to cook, especially very thin ones. Remove from heat when finished grilling.

Yield: 6 oz. (about 1 cup)

Per 6 ounces (1 cup): 57 Calories; trace Fat (4.2% calories from fat); 6g Protein; 11g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 6mg Sodium.

Per 1 ounce: 10 Calories; trace Fat (4.2% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1mg Sodium.

Note: Fresh asparagus spears come in different thicknesses so the number of spears per pound will vary. Select ones that are medium thin in diameter rather than thick; they will be more tender and sweet. There are about 22 ? 30 medium-thin size asparagus spears per pound. Trim the bottoms before grilling. Try the white and purple varieties too. A ½ cup serving is 29 calories.

Grilled Bell Peppers (red, orange, yellow and green)

8 oz. trimmed, seeded, red bell peppers, 1 ½" strips (2 cups)
Extra virgin olive oil cooking spray

Grill each side for approximately 3 ? 4 minutes (for a total of 6 - 8 minutes) or until they are cooked but still tender.

Yield: 6 oz. (about 1 cup)

Per 6 ounces (1 cup): 70 Calories; 0g Fat (0.0% calories from fat); 2g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 9mg Sodium.

Per 1 ounce: 12 Calories; 0g Fat (0.0% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.

Note: A ½ cup serving is 35 calories. Red, orange and yellow peppers are the sweetest varieties. The green are less sweet but usually cost less per pound. Try grilling other sweet, mild or smoky varieties of peppers (Anaheim, Banana, Cubanelle, or Poblano).

Grilled Red Onions

8 oz. trimmed, peeled red onions, ¼" thick round slices (2 cups)
Extra virgin olive oil cooking spray

Grill each side of the onion slices for approximately 3 ? 4 minutes (for a total of 6 - 8 minutes), until they are soft and caramelized.

Yield: 6 oz. (about 1 cup)

Per 6 ounces (1 cup): 86 Calories; 0g Fat (0.0% calories from fat); 3g Protein; 20g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 7mg Sodium.

Per 1 ounce: 14 Calories; 0g Fat (0.0% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1mg Sodium.

Note: Follow the same procedure for Vidalia and yellow onions. The rings of the onions may separate during grilling but that's okay. Just flip them over with the tongs during the grilling process to make sure they cook evenly. A ½ cup serving is 43 calories.

Grilled Zucchini

8 oz. trimmed zucchini, ½" thick diagonal slices (2 cups)
Extra virgin olive oil cooking spray

Grill each side for approximately 3 ? 4 minutes (for a total of 6 - 8 minutes) or until they are cooked but still tender.

Yield: 6 oz. (about 1 cup)

Per 6 ounces (1 cup): 41 Calories; trace Fat (8.0% calories from fat); 3g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 25mg Sodium.

Per 1 ounce: 7 Calories; trace Fat (8.0% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 4mg Sodium.

Note: This is a very low calorie vegetable that tastes great alone or topped on pasta, pizzas, in sandwiches, or with dips. You can also cut them into spears, circles or any other way you like before grilling. The cooking times will vary according to how you slice them and the thickness of the slice. Thicker slices last longer when stored in the refrigerator. A ½ cup serving is 20 calories.


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