Guilt-Free Grilling

A Meatless Alternative for Your Summer Barbecue
Friday, June 24, 2016 - 12:06pm

We all know good nutrition and exercise are key to a healthy lifestyle. A diet rich in fruits, vegetables and whole grains and less intake of meat, especially red meat and processed meats, is associated with a lower risk of cancer and better overall health.

This summer, make healthier choices by incorporating veggie-based alternatives throughout the barbecue season. Here is a recipe to help get you started. 

Balsamic Glazed Vegetable Kabobs

Ingredients

  • 2 medium zucchini
  • 2 medium yellow squash
  • 2 red or green bell peppers, seeded
  • 2 medium red onions
  • 16 cherry tomatoes
  • 8 ounces fresh mushrooms
  • 2 medium ears sweet corn
  • Nonstick vegetable oil spray

Sauce

  • ½ cup balsamic vinegar
  • 2 tablespoons mustard
  • 3 cloves garlic, minced
  • ¼ teaspoon thyme

Directions

  • Rinse all the vegetables
  • Cut zucchini, squash, and bell peppers into 2-inch chunks. Cut red onions into wedges. Combine the cut vegetables with the tomatoes and mushrooms in a bowl.
  • Cut the corn into 1-inch pieces and cook in boiling water for about 10 minutes. Add the cooked corn to the other vegetables.
  • Mix the vinegar, mustard, garlic, and thyme for the sauce.
  • Toss vegetables in the sauce and thread vegetables into skewers.* 
  • Before starting the grill, spray it with vegetable oil spray. Place the skewers on the grill over medium heat. Baste occasionally with extra sauce.
  • Grill 20 minutes or until tender.

*You can cook the vegetables in foil instead of using skewers. Divide the vegetables in half and wrap them in foil. Grill for about 30 minutes or until tender. If you use wooden skewers, soak them in water for 30 minutes before using.

Note: One serving equals 1 kabob on a 16" skewer or 2 kabobs on 8" skewers.

Yield: 8 servings
Serving Size: 1 kabob
Calories: 73
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 107 mg
Total Fiber: 4 g
Protein: 4 g
Carbohydrates: 4 g
Potassium: 515 mg

Stay tuned every month for a new healthy recipe! And don't forget to follow our Eat, Drink & Be Healthy board on Pinterest for more information on healthy living.