A healthy living blog from Marshfield Clinic

Grilling: More than just meat and potatoes

Plate of grilled carrots - Grilled Carrots with Lemon and Dill, recipe

Try grilling vegetables for a new texture, flavor and nutrients.

Summer is the best time to cook on the grill, but with grill pans, you can enjoy summer meals all year long. Grill those burgers, chicken and fish through the winter months, then add a side dish to liven up your grill time.

Marshfield Clinic Health System dietitian Kristene Schulte said grilled vegetables are a healthy alternative to try. Grilling gives nice flavor, texture and variety to your daily serving of vegetables.

“Some may prefer the flavor of grilled vegetables compared to raw or steamed,” she said.

Schulte said heating vegetables can increase the release of certain nutrients, such as carotene in carrots, and also break down some of the fiber and make it easier for some to digest.

“It is good to have a variety of different foods and prepare them in different ways just to make it more fun,” she said. “It is good to mix it up for a variety of tastes, textures as well as different nutrients they provide. For example, eating some raw fruits or vegetables will preserve vitamin C, which can be destroyed by heat.”

With the recipe shared, grilled carrots with lemon and dill, Schulte said lemon and dill can be added to potatoes, tomatoes and onions, or the herbs can be switched up to complement other vegetables you like on the grill.

Try this recipe.

Grilled Carrots with Lemon and Dill

Time: Approximately 30 minutes

Servings: 2-4

Ingredients

  • 1 bunch (about 1 pound) carrots, scrubbed and patted dry
  • 2 teaspoons grapeseed oil or other high-heat oil
  • 1 tablespoon dill, minced
  • 1/2 teaspoon salt (*decrease or eliminate if preferred)
  • 1 tablespoon fresh lemon juice
  • 1/8 teaspoon freshly ground black pepper

Instructions

Trim tops and ends from the carrots, and cut into pieces approximately 3 inches long. Cut any thick ends in half lengthwise, so all pieces are about 1/2- to 3/4-inch thick. If you are using an outdoor grill, leave carrots whole.

In a bowl, toss carrots with the oil and 1/4 teaspoon salt*.

Preheat grill pan or grill over medium-high heat. Place carrots cut-side down on the grill and cover. (Use a pot lid or a metal sheet pan as a grill pan lid.) Grill for 4-5 minutes, until the carrots develop sear marks and are beginning to soften. Flip, cover and grill for another 4-5 minutes. Carrots will be softened with a bit of crunch in the middle.

Transfer the carrots to a bowl. Mix in remaining 1/4 teaspoon salt*, dill, lemon juice and pepper. Serve warm or at room temperature.

Try other herb or spice combinations like lime juice and cilantro, balsamic vinegar and parsley, or orange juice and cumin.

Nutrition

Each serving contains approximately 135 calories, 5.1 g fat, 22.4 g carbohydrates, 6.4 g fiber, 10.9 g sugars, 2.2 g protein, 557.3 mg sodium*.

Source: thekitchn.com

3 Comments
  1. Nov 15, 2018
  2. Nov 8, 2018
  3. Nov 8, 2018

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