Rubs are an easy, fat-free way to fire up the flavor on grilled meats. Enjoy this healthy recipe for rubbed pork and all the trimmings cooked entirely on the grill. It tastes great, is good for you and, best of all, there are no dishes to wash!
Fiery pork tenderloin
2 teaspoons brown sugar 2 teaspoons ground coriander 1 1/2 teaspoons ground cumin 1 teaspoon chili powder 1 teaspoon garlic powder 1 teaspoon + 1 tablespoon (if needed) extra-virgin olive oil 1/4 teaspoon kosher salt 1 1/2 pounds pork tenderloin, with fat trimmed Preheat the grill to medium heat. In a small bowl, mix brown sugar and spices together, then add 1 teaspoon olive oil to form a paste. Rub the paste over the pork. If food tends to stick to your grill rack, soak a paper towel with 1 tablespoon of olive oil and, using tongs, wipe the grill rack. Grill the tenderloin over medium heat, covered, for 20 to 25 minutes. Remove from grill and let the meat sit for 5 minutes. Carve the pork into 1/2-inch-thick slices. Makes 6 servings Per serving: 167 calories; 6 g fat (2 g sat); 63 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 213 mg sodium; 382 mg potassium
Highland new potatoes
2 pounds new potatoes, scrubbed and cut into 1/4-inch-thick slices 1 teaspoon coriander 1 teaspoon thyme 3 medium shallots, thinly sliced 2 teaspoons extra-virgin olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper Nonstick cooking spray Preheat grill to medium heat. Pace potatoes, spices, shallots and oil in a large bowl; toss to coat. Lightly coat two 24-inch-long pieces of foil with nonstick cooking spray. Arrange potatoes in a single layer on half of each piece of foil. Leave a 2-inch border on all sides. Fold foil over and pinch the edges together, making two packets. Place packets on the grill. Cover the grill and cook for 20 to 25 minutes, or until potatoes are tender. Makes 4 servings Per serving: 172 calories; 3 g fat (0 g sat); 0 mg cholesterol; 31 g carbohydrate; 5 g protein; 4 g fiber; 299 mg sodium
Summer grilled veggies
2 zucchini, sliced diagonally ¼-inch thick 2 yellow summer squash, sliced diagonally ¼-inch thick 1 large red bell pepper, seeded and sliced ¼-inch thick 1 large red onion, sliced crosswise 3/8-inch thick 1 teaspoon ground black pepper Pinch of salt Nonstick cooking spray Preheat the grill to medium heat. Place the rack about 6 inches from the coals. Line the rack with foil and spray it with nonstick cooking spray. Arrange the vegetables in a single layer on the foil. Grill for 4 to 6 minutes on each side, or until they are desired tenderness. Sprinkle with salt and pepper, and serve. Makes 4 servings Per serving: 78 calories; 1 g fat; 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 3 g fiber; 153 mg sodium 4 peaches, halved and pitted 2 teaspoons canola oil 4 scoops nonfat vanilla frozen yogurt or ice cream 4 tablespoons honey Preheat grill to high. Brush peach halves with oil and grill until tender. Place a peach half in four bowls and top each with a scoop of frozen yogurt/ice cream and 1 tablespoon of honey.
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