3 Healthy Grill Recipes & Cookout Sides To Enjoy With Your Family

We’re always looking for delicious new ways of eating healthy here at Nature Made. Grilling can be a great change of pace and a fun way to sneak in some vegetables for the pickier eaters in the family. Fire up the grill (or grill pan) and try out some of these recipes for the whole family. 


KID-FRIENDLY KABOBS1

Healthy Chicken Kebabs Recipe

No article about grilling recipes for the whole family would be complete without kabobs. The best part about this meal is that kids can make their own and choose the vegetables they want to include on their kabob—hopefully making it slightly more possible they’ll enjoy eating them. You can make a dozen variations of kabobs by swapping out flavors and veggies according to your family’s preference. But here’s one recipe to get you started.1


Servings: 4

Total time: 30 minutes


Ingredients:

  • 1 pound of boneless chicken breasts cut into 1-inch pieces
  • ¼ cup olive oil
  • 1/3 cup soy sauce
  • ¼ cup honey 
  • 1 teaspoon minced garlic
  • Salt and pepper to taste
  • 1 red bell pepper cut into 1-inch pieces
  • 1 yellow bell pepper cut into 1-inch pieces
  • 1 small zucchini cut into 1-inch slices
  • 1 red onion cut into 1-inch pieces 
  • 1 tablespoon chopped parsley

Directions:

  1. Place the olive oil, soy sauce, honey, garlic, and salt and pepper in a large bowl. Whisk to combine. Add chicken, red bell pepper, yellow bell pepper, zucchini, and red onion. Toss to coat. Cover and refrigerate for at least 1 hour, or up to 8 hours.
  2. Soak wooden skewers in cold water for at least 30 minutes.
  3. Preheat grill or grill pan to medium-high heat.
  4. Thread chicken and vegetables onto the skewers. Cook for 5-7 minutes on each side or until chicken is cooked through.
  5. Sprinkle with parsley and serve.

Nutrition Spotlight: This kid-friendly meal is jam-packed with Potassium, Vitamin A, Vitamin C, and Calcium.


CHEESY GRILLED CAULIFLOWER2

Healthy Grilled Cauliflower Recipe

This recipe is basically like a baked potato only healthier that can serve as a tasty side to a main course, or as an afternoon treat of its own. Stacking all the goodies on top will make your kids barely notice they’re snacking away at a cauliflower which is rich in all kinds of nutrients including Vitamin C, Vitamin B6, Calcium, Potassium, Magnesium, and Iron. So many nutrients you won’t feel bad adding all those delicious bacon and cheese toppings.2


Servings: 4

Total time: 50 minutes


Ingredients:

  • 2 large cauliflower heads
  • ¼ cup olive oil
  • ½ tsp garlic powder
  • ½ tsp paprika
  • Salt
  • Freshly ground black pepper
  • 2 cups shredded cheddar
  • Ranch dressing
  • 8 slices cooked bacon, crumbled
  • 2 tbsp chopped chives

Directions:

  1. Remove and discard cauliflower leaves from each head, then trim stem while leaving the core intact. Cauliflower should be able to lie flat on the cutting board. 
  2. Cut each cauliflower into ¾” thin steak-like slices. Reserve any loose florets. In a small bowl, add olive oil, garlic powder, and paprika. Salt and pepper to taste. Whisk to combine.
  3. Heat grill or grill pan to medium. Brush one side of each steak with olive oil mixture and place the brushed side down on the grill. Now brush the top sides with the olive oil mixture.
  4. Cook until tender and both sides are charred in spots. About 8 minutes per side. Then top with cheese and cook until melted. 
  5. Toss any extra florets into the olive oil mixture and grill, turning often until charred and tender, about 6 minutes.
  6. Drizzle cauliflower with ranch dressing, sprinkle with cooked bacon and chives. 

Nutrition Spotlight: Even with all that cheese on top, cauliflower still contains loads of nutrients such as Vitamin C, Vitamin B6, Calcium, Potassium, Magnesium, and Iron. Cheddar cheese isn’t all bad either, offering up much-needed Calcium and some protein as well. 


CHICKEN TENDER NACHO AVERAGE NACHOS3

Healthy Chicken Nachos Recipe

Got some leftover chicken tenders lying around? You’re in luck because this recipe turns an ordinary snack into a hefty protein and veggie-packed meal that won’t take all night to make.3


Servings: 4-6

Total time: 40 minutes


Ingredients:

  • 375g chicken tenders
  • 1 ½ tbsp olive oil, divided
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • ¼ tsp salt
  • 2/3 cup prepared salsa
  • 4 cups shredded romaine lettuce, lightly packed
  • 1 small yellow pepper, diced
  • 1 pint cherry tomatoes, halved
  • 1 cup canned black beans, drained and rinsed
  • ¼ cup diced red onion
  • 6 cups tortilla chips 
  • 1 avocado
  • Lime wedges

Directions:

  1. Preheat barbecue to medium-high.
  2. Stir chicken, ½ tsp oil, chili powder, cumin, and salt in a bowl. Let it sit.
  3. Combine salsa and the remaining 1 tbsp oil in a large bowl. Add lettuce, pepper, tomatoes, black beans, and onion. Toss to combine.
  4. Oil grill. Cook chicken, lid closed, flipping halfway, until springy when pressed, 4-5 minutes. 
  5. Spread tortilla chips on a platter. Top with salad mixture, then chicken and avocado (if using). Serve with lime wedges (if using).  

Nutrition Spotlight: Tomatoes are a juicy source of Potassium, Vitamin A, and Vitamin C. Black beans not only offer up protein and fiber, but also essential minerals such as Magnesium and Iron. Avocados are a tasty source of fiber and good fats (polyunsaturated and monounsaturated), plus all kinds of nutrients like Potassium, fiber, Vitamin C, Vitamin B6, and Magnesium. 

References

  1. Sara Welch and Dinner at the Zoo. “Grilled Chicken Kabobs.” 2018. Accessed on: August 25, 2020. https://www.dinneratthezoo.com/grilled-chicken-kabobs/
  2. Delish. “Loaded Grilled Cauliflower.” 2020. Hearst Lifestyle and Design Group. Accessed on: August 25, 2020. https://www.delish.com/cooking/recipe-ideas/recipes/a54879/loaded-grilled-cauliflower-recipe/
  3. Today’s Parent. “Grilled chicken nacho salad.” 2020. St. Joseph Communications. Accessed on: August 25, 2020. https://www.todaysparent.com/recipe/mexican/grilled-chicken-nacho-salad-recipe/