News from Illinois CancerCare

Recipes Perfect For Grilling Out

Things look a little different for everyone these days. Cancer patients especially have to take extra precaution when it comes to venturing outside of the home. As appealing as eating out at a restaurant may sound, sometimes it’s just not the wisest decision.

As we learned in our recent Cancer in the Age of Coronavirus article, it’s important to remember that you don’t have to walk through every open door. Perhaps instead of going out this weekend, consider hosting an outdoor cookout where it is easier to practice social distancing and be in control of cleanliness. Click here for more tips on hosting a get-together.

Now what to cook? Our Illinois CancerCare dietitians recommend the below recipes for a healthy twist on summer cuisine!

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Watermelon Feta Salad

Servings: 6

Ingredients:

  • 8 cups watermelon, 3/4-inch cubes
  • 2 cups blueberries
  • 1 cup low fat, crumbled feta
  • 16 fresh, chopped mint leaves
  • 16 fresh, chopped basil leaves
  • Juice of 1 lime
  • 2 Tbsp olive oil
  • 2 Tbsp honey

Directions:

  1. Combine lime juice, olive oil and honey to make the dressing.
  2. In a separate bowl, combine cubed watermelon, blueberries, mint, basil, and 3/4 cup feta.
  3. Toss with the dressing, top with the remaining feta, and garnish with more mint and basil.

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Baked Parmesan Zucchini

Servings: 4

Ingredients:

  • 2 zucchini
  • 1/4 cup parmesan cheese
  • 1 tsp minced garlic
  • 1 Tbsp olive oil
  • 1 tsp oregano
  • 1/4 tsp pepper

Directions:

  1. Preheat oven to 425°F and line baking sheet with parchment paper.
  2. Cut zucchini lengthwise into quarters and mix in a bowl with olive oil and garlic.
  3. Place zucchini, skin side down, on prepared baking sheet in a single layer. Sprinkle with pepper, parmesan cheese, and oregano.
  4. Bake for 15 minutes on the top rack of the oven.
  5. Switch the oven to broil and bake for 4 minutes or until golden brown.

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Grilled Asparagus

Servings: 4

Ingredients:

  • 1 lb asparagus, trimmed
  • 1 Tbsp butter
  • 1/4 tsp pepper
  • 1 tsp Italian seasoning
  • 1 Tbsp parsley, chopped

Directions:

  1. Preheat grill to medium heat.
  2. Coat 4 large squares of foil with cooking spray and divide the asparagus between foil squares.
  3. Sprinkle Italian seasoning and pepper over the asparagus stalks and place 1/4 Tbsp butter in each asparagus packet.
  4. Fold the foil over the asparagus and seal completely on all sides.
  5. Grill the asparagus packs for 15 minutes flipping once halfway through.
  6. Open the foil packets and stir to coat asparagus with butter and seasonings.
  7. Sprinkle with parsley and serve.

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Chicken Breast Skewers

Servings: Makes 4 skewers

Ingredients:

  • 2 chicken breasts
  • 1 zucchini
  • 1 bell pepper
  • 8 mushrooms, whole
  • 1/4 cup low sodium soy sauce or 4 tsp liquid aminos
  • 2 Tbsp pineapple juice
  • 1/4 cup oil
  • 1/2 Tbsp honey
  • 1/4 tsp minced garlic

Directions:

  1. Cut chicken breasts into 1½-inch cubes.
  2. Combine soy sauce, pineapple juice, oil, honey, and minced garlic. Reserve 2 Tbsp of mixture to baste skewers on the grill.
  3. Seal remaining soy sauce mixture and chicken breast cubes in a Ziploc bag and marinate in the refrigerator for 3-4 hours or overnight.
  4. Preheat grill to medium heat.
  5. Cut zucchini into ½-inch slices and bell pepper into 1½-inch slices. Destem mushrooms.
  6. Place 4 chicken breast cubes, 2 zucchini slices, 2 pepper slices, and 2 mushrooms on each skewer, alternating to make a pattern.
  7. Cook for 5-7 minutes, flip skewers, and baste with the reserved marinade. Cook for another 5-7 minutes or until chicken reaches 165°F.

 

Recipes adapted from Melanie Cooks, Comfy in the Kitchen and Dinner at the Zoo.

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