Lifestyle

Time to fire up the barbie

Annette Sym
Annette Sym Cade Mooney

NOW that the weather is warming up it's a great time to use your barbecue.

Often ignored over the winter months, summer is the perfect time to get back to doing what Aussies love to do most, fire up the barbie and enjoy those sizzling steaks and snags. Barbecuing is easy, everyone loves it and if done the right way it can be healthy and low in fat. Here are some tips:

1. First, buy good quality meat as it has less fat. Cut off all the white stuff (fat) on the side of the meat.

2. Remove any skin from chicken. Forget cooking drumsticks as it takes way to long on the barbeque and you can end up with burnt on the outside raw on the inside. Chicken breasts are better; they are lower in fat and cook quicker.

3. Barbequing on an open grill is a healthy way to cook as it allows the fats to escape.

4. Throw some seafood on the grill as it cooks up beautifully on a barbeque, but be careful as seafood cooks very quickly and when overcooked will be dry. Fish only needs a few minutes on each side.

5. Everyone's favourite is fried onion so a low fat way to do this is use cooking sprays on the flat top. Make sure you do the onions first before you cook any meat, this way the fat from the meat doesn't soak into the onion. Keep the onion warm in the oven while you cook everything else and just be careful when using cooking spray that it doesn't go anywhere near an open flame.

6. Add some variety to your barbeque by throwing on some sliced banana or pineapple and whole mushrooms and tomatoes cut in half taste great. I also like fresh asparagus, grilled capsicum, zucchini and slices of sweet potato as well.

7. Make up some of my fabulous sauces to pour over your steak, your guests will be very impressed. My favourites are Dianne and Pepper in book 2.

8. When making salads to go with your barbeque use the 97% fat free mayonnaises and no oil dressings.

9. Sausages are very high in fat so make rissoles with lean mince or do my Spicy Chicken Plum Kebabs in book 6 instead, the kids will love them, and so will the big kids:-)

10. And finally never turn a steak more than once. Continually turning the meat will make it dry and hard, so step away from the barbeque and don't keep turning the meat as you chat to your guests.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies.

Visit Annette's website www.symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.

 

Spicy Plum Chicken Kebabs, Recipe from Symply Too Good To Be True, Book 6

Serves 6

Marinade:

  • 1 teaspoon crushed garlic (in jar)
  • 1 teaspoon lemon grass chopped or (in jar)
  • ½ cup plum sauce (SPC)
  • ⅓ cup Hoi Sin sauce
  • 1 tablespoon Pad Thai paste

Chicken:

  • 800g skinless chicken breasts
  • 12 wooden kebab sticks
  • cooking spray

Combine all marinade ingredients. Cut chicken into large dice. Thread chicken pieces onto kebab sticks, dividing an equal amount to make 12 kebabs. Place into a large flat plastic container that has a lid and pour marinade over chicken. Place lid on and refrigerate overnight if possible or for at least 4 hours. Turn occasionally. When ready to cook, remove kebabs from marinade and either BBQ or grill, turning so all sides cook evenly. Pour marinade over chicken while cooking.

Variations: Replace chicken with very lean pork, lamb or firm tofu.

Suitable to be frozen.

 

Nutritional Information

CHICKEN PER SERVE

 

 

FAT

TOTAL

4.1g

 

SATURATED

1.0g

FIBRE

 

1.8g

PROTEIN

 

30.6g

CARBS

 

7.1g

SUGAR

 

6.4.g

SODIUM

 

419mg

KILOJOULES

 

1030 (cals 246)

GI RATING

 

TOO LOW TO SCORE


 

 

 

 

 

 

 

 

 

 

 


 

 

 

 

 

Note from Annette
This simple but oh-so-delicious recipe is one of my family's favourites. Instead of going to the supermarket you can now make this one yourself. Just remember not to overcook the chicken so you keep it moist and tender.

Dietitian's Tip
I really enjoy how Annette provides recipe variations. Here she introduces a vegetarian protein option using tofu. Tofu is lactose free, and low in calories, sodium, fat and cholesterol. This dish is suitable to fight chronic diseases including diabetes, cancer and heart disease.

 

Nutritional Information

TOFU PER SERVE

 

 

FAT

TOTAL

9.1g

 

SATURATED

0.2g

FIBRE

 

1.8g

PROTEIN

 

13.8g

CARBS

 

12.5g

SUGAR

 

7.7g

SODIUM

 

354mg

KILOJOULES

 

878 (cals 210)

GI RATING

 

MEDIUM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Topics:  annette sym barbecue easy eating recipes


Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

Save our koalas with a signature

A photo of Mr Cuddles, which was taken by Bernard Jean.  Mr Jean is an active member of Queensland Koala Crusaders and volunteers a lot of time taking locals/tourist around Noosa National Park, showing them our few remaining Koalas and Mr Cuddles played an integral role in this undertaking.  There have been so many people, worldwide, who through Mr Cuddles went away with a better understanding of our Koalas, their habits, what they liked to eat, what their favourite trees are, and what they mean to local people... he will be missed by all.

An online petition needs your support

Green group calls for cap on Noosa daytrippers

CAP PLAN: Holiday crowds flock to Noosa Main Beach - day tripping may face a limit.

Residents interests 'pushed to one side' during peak season

Everyone's loving new Eumundi lager

Chuck was thrilled to bring one of the first kegs to the Imperial Hotel to try.

Deputy PM and locals try new Eumundi brew at private tasting

Local Partners

Sunshine tennis team of underdogs aces it

What a smash hit result for Noosa as tennis boys blitz fancied rivals

Free Sound Feast music event to feature bluesman

Bluesman Dave Orr.

Sound Feast is the free music event held monthly at The J, Noosa

Migrating mermaid stops for a break at Noosa Heads

Sandy the mermaid is sold on Noosa enough to stay awhile as she migrates her way to Surfers Paradise.

SURFERS was forgotten as Sandy the mermaid fell for Noosa Heads

Puppetry of the Penis secrets revealed ahead of show

The famed Puppetry of the Penis is coming to the Sunshine Coast for shows in Noosa and Caloundra.

WARNING: This interview contains adult themes and traces of nuts

Massive firework diverts planes, explodes 1.5km above Coast

1.5km HIGH: Clive Featherby is gearing up to launch the biggest firework seen in Queensland for 15 years.

The 40cm aerial shell will be visible from Bribie Island

Your chance to drive like Magnum P.I.

Tom Selleck in Magnum P.I. with his trusty 'side-kick' Ferrari.

FERRARI that appeared on classic detective show goes to auction.

Ocean Sleeper discuss being 'Six Feet Down'.

Ocean Sleeper make waves with their new EP. Photo Contributed

Gippsland band shines at Unify

Bowie's final music EP No Plan released

NEW: Artwork for David Bowie's posthumous 2016 EP, No Plan.

David Bowie's 28th and final album

Free Sound Feast music event to feature bluesman

Bluesman Dave Orr.

Sound Feast is the free music event held monthly at The J, Noosa

Married At First Sight: Ipswich bachelor seeks love

READY FOR IT: Ipswich man Simon McQuillan will appear on the upcoming new season of Married At First Sight.

Romance would top off recovery for Booval man

Collapsed Coast company could owe up to $5 million

Staff, ATO, landlords among those out of pocket.

Ipswich block of dirt sells for $582 a square metre

JUST SOLD: A property on the Brookwater golf course sold for a record-breaking $612,000.

Property smashed 2007 record by close to $100,000

Coolum land is hot property

Blank canvas ready to build on

Your heart's desire

Peregian Springs home filled with quality upgrades, inclusions

Ready to SELL your property?

Post Your Ad Here!