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Grill & BBQ Recipes (Protein) - Nutrition90

Grill & BBQ Recipes (Protein)

RED MEAT

INSTRUCTIONS

  1. Remove meat from the fridge and let it sit for about 20 minutes at room temperature.
  2. Fire up the grill or BBQ and let it get nice and hot.
  3. Brush a light coat of olive oil on both sides of the meat 
  4. Sprinkle some salt and pepper on both sides of the meat 
  5. Place on grill or BBQ and cook for three to five minutes on one side until golden brown.
  6. Turn over and cook for another three to five minutes for medium-rare, 5 to 7 minutes for medium or 8 to 10 minutes for well done.
  7. With your meat thermometer, check the internal temperature. Medium-rare is 55–60°C; Medium is 60–65°C; Medium-well done is 66–69°C; And well done is 70–75°C

ADDITIONAL FLAVOURING

Coat the meat with oregano or/and smokey paprika.


CHICKEN

INSTRUCTIONS

  1. Fire up the grill or BBQ and let it get nice and hot.
  2. Brush a light coat of olive oil on both sides of the chicken 
  3. Sprinkle some salt on both sides of the chicken 
  4. Place chicken on the BBQ /grill for about 3 minutes until lightly brown (if the chicken sticks to the grill, let it sit there for another minute)
  5. Turn the heat down to medium.
  6.  Turn the chicken over and cook for another 3 minutes until the internal temperature reaches 74 degrees Celsius. 

ADDITIONAL FLAVOURING

Add either or all of the following herbs, thyme, oregano, rosemary and paprika.


FISH

(Note different fish may require other methods to grill. This cooking style is the primary method)

INSTRUCTIONS

  1. Fire up the grill or BBQ and set the temp to just warm to hot
  2. Brush a coat of olive oil on both sides of the fish; this will help prevent it from sticking to the grill (or use a fish basket to place on your grill/ BBQ)
  3. Place fish in the grill or BBQ and close the lid.
  4. Cook for 5 to 8 minutes. 
  5. Carefully flip the fish and cook for another 3 to 6 minutes, ensuring the flesh changes from transparent to opaque.

ADDITIONAL FLAVOURING

Sprinkle salt and pepper 

Lemon juice 

Fresh chopped parsley 

Herbs of your choice