Grilled to perfection

Healthy cooking has a varied and widespread way ‘to-do’ list and choices which we can adapt to with a few changes in our usual methods of cooking. The application of heat and its impact on the ingredients being grilled over not only leaves an interesting mark on them but also adds a lot of flavour and enhances the taste of the end product which is truly a treat for our palate.
Grilling is simple and it just needs a little understanding on the basic choice of ingredients, flavourings, spices, sauces, condiments and the timing of marination and staying time before being placed on a hot grill be it commercial or a home grill pan too.
Here are few simple grill to fill recipes for our readers to try out and enjoy!

CHICKEN INDIANA GRILL

Ingredients
500 g boneless, chicken cubes
1 green capsicum cut into cubes
1 onion cut into cubes
1 tomato cut into cubes, no seeds
For the marination
2 tbsp oil
1 tsp ginger-–garlic paste
Salt and pepper to taste
¼ tsp turmeric powder
½ tsp red chili powder
½ tsp garam masala powder
1 tsp kasoori methi
2 tsp lime juice
1 tsp white vinegar
2 tsp cashew paste
2 tsp cream
¼ cup, whipped thick yogurt
To serve with
Onion rings, lime slices, green chutney, assorted dips.
Method
Prepare all the ingredients for the grill recipe. In a mixing bowl, combine together the yogurt, cream and other ingredients for the marination. Add in the chicken cubes into the bowl mix well and keep refrigerated for 20-25 mins. In the meantime, prepare the other cubes of veggies as desired. Thread up the chicken cubes with onion, capsicum, tomato cubes on grill skewers and place the skewers on a platter/thali and chill until being prepared further. To start the cooking process, ensure the griller /grill pan is completely clean and grease the griller with a little oil and heat for 3-4 mins on a medium flame. Place the set skewers on the hot grill and allow to settle a little for a few mins and then carefully turn it over, cook from all sides and apply little marination/oil while being cooked to maintain the moisture content. Remove and place the skewers on a serving platter and serve with assorted dips/ chutneys/ sauces.
Chef’s variation
Try the same recipe with paneer and capsicums as well, mini chicken sausages and capsicums are a good option too.

 

GRILLED TOFU WITH DESI SATAY SAUCE

Ingredients
150 g tofu cubes
For the marination
2 tsp oil
Salt and pepper to taste
½ tsp cumin powder
¼ tsp red chilli powder
½ tsp chat masala powder
½ tsp garam masala powder
2 tsp lime juice
½ tsp chilli flakes
½ tsp mixed herbs
For desi satay sauce
1 cup water
3-4 tbsp peanut butter
1 tsp soy sauce
1 tsp chopped green chillies
½ tsp crushed pepper
½ tsp chili sauce
½ tsp chat masala
1 tbsp. coriander leaves, chopped.
Method
In a mixing bowl, combine together the ingredients for the marination of the tofu and mix it up well. Place the tofu pieces in the marination and refrigerate for 20 mins. In the meantime, prepare the desi satay sauce, heat up the pan add water, soy sauce, crushed peppercorns, chili sauce, add in the peanut butter and mix well, simmer and cook for 5-6 mins, add in the green chilies and chaat masala and turn off the flame. Heat the grill pan and grease with a little oil and place the marinated tofu pieces arranged on skewers over the grill and allow to set and cook for 1-2 mins. Carefully flip over the and grill it on both sides and remove, arrange on a serving platter, place the satay sauce in a dip bowl and serve hot.
Chef’s variation
Try the same recipe with chicken cubes/ prawns/ baby potatoes, broccoli florets.

 

HERB-N-SPICE GRILLED CHICKEN

Ingredients
500 g chicken breasts/ thighs with bones
For the marination
2 tbsp oil
1 tsp chopped garlic
Salt and pepper to taste
2 tbsp white wine
1 tsp honey
1 tsp mustard paste
½ tsp mixed herbs
½ tsp chilli flakes
½ tsp garam masala powder
For the accompaniments with chicken
1 cup sliced carrots, blanched
10-12 French beans, cut 1 x 2 and blanch
1 cup mashed potatoes
Assorted breads/ bread rolls to serve
Method
Prepare the marination for the chicken in a mixing bowl and allow the chicken pieces to rest in the marination for 30-45 mins in the refrigerator. Grease the grill pan with a little oil and heat up for a minute and then place the marinated chicken pieces, allow to settle for a minute before turning the sides and cook the chicken pieces on the griller for 5-7 mins or until the juices running out are clear. Meanwhile the blanched vegetables can be tossed in a pan with little butter, salt and pepper and cook for 2-3 mins and keep aside. To serve the recipe place a little mashed potato in the center of the dinner plate and arrange the grilled chicken pieces on it and surround with colorful tossed veggies of your choice and serve with breads rolls.
Chef’s variation
Try the same recipe with sweet potatoes, round fish steaks/ slices, it is good to go with paneer and mushrooms as well.

 

INDO-MEXICAN GRILLED PRAWNS

Ingredients
500-750 g medium to large sized prawns, cleaned, deveined
For the marination
2 tbsp oil
1 tsp garlic chopped
2 tbsp lime juice
1 tsp mustard paste
½ tsp red chili powder
2 tsp Schezuan sauce
2 tbsp white wine
Salt and pepper to taste
½ tsp mixed herbs
½ tsp chili flakes
2 tsp coriander leaves, chopped
To serve with
2-3 tbsp butter
2 tsp lime juice
1 tsp garlic, chopped
Method
lean the prawns and wash them well, prepare the marination and steep the prawns in it for 15-20 mins, keep refrigerated. Grease the griller/ grill pan and heat up for a minute, arrange the prawns on skewers and place them on the hot grill and allow to settle and cook for a minute, carefully turn the sides and continue cooking on the grill for 3-4 mins or until well cooked. In a separate pan heat butter add in the chopped garlic and saute for a minute add lime juice and mix well, turn off the flame and serve the lemon – garlic butter sauce with the prawns.
Chef’s variation
Try the same recipe with chicken wings, assorted zucchini cubes, baby corn, paneer, baby potatoes.

 

RED WINE AND PEPPER GRILLED LAMB CHOPS

 

Ingredients
750 g lamb chops
For the marination
2-3 tbsp oil
2 tsp lime juice
Salt and crushed black peppercorns to taste
2 -3 tbsp red wine
1 tsp mustard paste
2 tsp honey
2 tsp soy sauce
2 tsp chopped garlic
2 tbsp. chopped parsley
To serve with the tossed salad
1 cup sprouts
½ cup cherry tomatoes cut 1 x 2
8-10 mint leaves
2 tsp lime juice
1 tsp Capsico sauce
2 tsp tomato ketchup
Salt and pepper to taste
¼ cup shredded carrots and green capsicums
Method
Prepare the lamb chops and mix up the ingredients for the marination in a bowl and apply it on the chops and keep refrigerated for 1-2 hours. In the meantime, prepare the tossed salad and keep it ready. Heat up the griller/grill pan and grease it well, place the marinated lamb chops on the hot grill and allow to cook for 3-4 mins on each side until well done. Arrange the tossed salad on the serving plate and place the grilled lamb chops at the side and serve hot.
Chef’s variation
Try the same recipe with chicken legs, thighs or drumsticks, also good to go with tinned mushrooms, tempeh, pumpkin etc.