Get Ready for a Healthy BBQ Season this Summer!

Get Ready for a Healthy BBQ Season this Summer!

BBQ-Chicken

Tired of eating the same old dinners?

Looking for some inspiration this summer?

Having an outdoor dinner party and not sure what to serve???

I have you covered. My easy and delicious BBQ Chicken and Balsamic Veggies are sure to hit the spot! 

So, if you are trying to eat healthier and are looking for a super easy summer recipe the whole family will enjoy, look no further. This recipe easily adapts to any lifestyle - wether you eat a paleo, keto, or plant-based diet. For keto, you can drizzle more olive oil on your veggies after they are cooked, or dip your protein in a butter or mayonnaise-based sauce. If you are vegetarian, swap out the chicken for your favourite BBQ protein source. And if you eat paleo, you don’t need to change a thing.

BBQ Chicken

Makes 4 Servings | 40 Min. Prep | 20 Min. Cooking

Ingredients:

  • 1 Tbsp Extra Virgin Olive Oil
  • 1/2 cup Red Onion (chopped)
  • 3 cloves Garlic (minced)
  • 2 Tomatos (diced)
  • 2 tsp Tabasco Sauce (optional)
  • 1/4 cup Apple Cider Vinegar
  • 1/4 cup Yellow Mustard
  • 1/4 cup Fancy Molasses
  • 2 Tbsp Raw Honey
  • 1/2 tsp Sea Salt
  • 1 lb Chicken Breasts
  • 1 Sweet Onion (coarsely chopped)
  • 1 large Zucchini (coarsely chopped)
  • 1 Sweet Bell Pepper (red, yellow, or orange, coarsely chopped)
  • 1 Tbsp Balsamic Vinegar
  • Salt, Pepper, and red pepper flakes to tast

Tools:

  • Mixing bowl 
  • Saucepan
  • Kitchen knife and cutting board  
  • Blender
  • BBQ
  • BBQ Grilling Pa

Method:

  1. Make the BBQ sauce. Heat olive oil in a small saucepan over medium heat. Add red onion and sauté for 5 minutes until soft. Add garlic and sauté for another minute. Add in diced tomatoes and stir occasionally for 10 minutes. Add in tabasco, vinegar, mustard, molasses, honey and salt. Stir well. Reduce heat and let barbecue sauce simmer for 25 minutes.
  2. Transfer to blender and blend until smooth. Let cool while you prepare the veggies.
  3. Place all diced vegetables in a bowl, toss with olive oil, and season with salt and pepper. Transfer to a grilling basket.
  4. Preheat grill to medium. Add vegetables and chicken breasts. Use a brush to coat the chicken with barbecue sauce. Toss the vegetables occasionally. After 8 to 10 minutes, flip the chicken and coat with barbecue sauce again. Cook for another 8 to 10 minutes or until chicken is cooked through.
  5. Once chicken is fully cooked, transfer to a plate. Transfer grilled vegetables back into the mixing bowl and toss with balsamic vinegar and sprinkle with red pepper flakes.
  6. Plate chicken and grilled veggies. Serve with extra barbecue sauce if you desire. 
Grilling vegetables this way is a game-changer!
— Kelly

If you’ve never grilled vegetables before, I urge you to give it a try - once you do, you’ll never BBQ without throwing your vegetables on the grill again. I also suggest that if you do not have one, you invest in a vegetable grilling tray. It’s the easiest way to grill vegetables on a BBQ to prevent smaller pieces from falling through the grates and it  helps make cleaning up a breeze.

My favourite go-to vegetables to grill are sweet onions, bell peppers, and zucchini. Not only are they delicious grilled, but they offer up some great health benefits, too.

Zucchini is delicious and easy to prepare, while being low in calories and high in fibre. Its nutrient profile can also help fight inflammation and reduce oxidative stress.

All colourful bell peppers (red, yellow and orange), contain powerful anti-oxidants and loads of vitamin C to give your immune system a boost and keep your eyesight sharp, especially at night.

Onions are packed with so many nutrients and health benefits it’s hard to keep track of everything they can do for us, including their anti-inflammatory, anti-bacterial, and anti-viral effects. With their high sulphur and allicin content, onions also have powerful cancer and diabetes-fighting properties. If this isn’t reason enough to add onions to your day, throwing them on the grill creates a sweet caramelized flavour profile that pairs well with any dish.

Though these are my favourite veggies to grill, pretty much any will do nicely on a BBQ. Depending on what’s available at my local Farmer’s Market, I’ve often added broccoli, cauliflower, asparagus, and mushrooms to my grilling tray, as well. 

So feel free to play around with your favourite vegetables and see which ones you can’t live without grilling all summer long!

And if you really want to kick things up a notch, try grilling fresh pineapple slices with beef or pork chops! Talk about a game-changer!

If you are already a fan of BBQ veggies, please comment below with your favourites and preferred grilling method. As always, I’d love to hear from you.

In need for more quick, easy, and delicious summer-ready recipes? Check out my healthy meal planning options you and your family will love! 


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