Healthful Memorial Day grilling on the Big Green Egg
Back in the summer of 2014, I asked Santa for a Big Green Egg, and of course, being Santa, he lovingly obliged.
Why did I want a Big Green Egg? Well, if you’re asking that, it means you might need a little education on the wonders of this modern marvel of outdoor cooking technology.
First, it can grill, roast, smoke and bake. It comes in seven sizes, maintains temperatures nearly as well as your oven and will change the way you cook outdoors forever.
So with summer (and bathing suit weather) right around the corner, I set out to make an entire delicious and healthy meal on the Big Green Egg. The good news is, if you don’t have an Egg, these recipes can all be made on a gas or charcoal grill. Perfect for your Memorial Day barbecue.
My halibut grilled in banana leaves uses a simple Asian marinade, and cooks wrapped in foil in about 4 minutes per side. The banana leaves impart a lovely, mild, tealike smokiness to the fish. Feel free to experiment with any kind of fish with this recipe. You can find banana leaves in most Fiesta stores for less than $5, and one package has more leaves than I’d use in a lifetime.
Just cut them to fit, and (this is the important part) quickly slide them over the hot grill grates to soften them for easy folding. I paired the halibut with a sweet coconut rice that I made indoors and then crisped inside the Egg in a small foil pan.
For dessert, I placed some sweet, juicy pineapple rings right on the grates just long enough to get those beautiful grill marks on both sides. I topped the pineapple with vanilla bean ice cream, a sprig of mint and a Luxardo cherry, and a refreshing dessert was born. If you have an ice cream maker, definitely use homemade with lots of fresh vanilla bean.
Finally, to keep you properly hydrated while you’re out cooking in the sunshine, I’ve made a refreshing, simple cocktail that you just have to try. It’s an old sailor’s drink — Mount Gay Rum and tonic. This cocktail doesn’t have fancy ingredients, and you don’t have to be a mixologist to make it.
Three simple ingredients are all it takes, but do not substitute another spiced rum. Mount Gay is Mount Gay. It’s from Barbados, where they know how to make rum.
And so you don’t get too tipsy on your Mount Gay and tonic, nibble on roasted spiced macadamia nuts while you’re cooking.
Summer’s almost here, so get out the grill or the Big Green Egg, and make something delicious and healthy. EGGheads unite!
Nancy Farrar is the Chef Impersonator. Reach her at ChefImpersonator@gmail.com or visit www.chefimpersonator.com. View her food photography at www.farrarfoodphotography.com.
Halibut grilled in banana leaves
Serves 4
- 4 6- to 8-ounce halibut fillets (or any firm white fish)
- Sea salt and fresh cracked pepper, to taste
- 3 tablespoons low-sodium soy sauce
- 1 1/2 teaspoons rice vinegar
- 1 1/2 teaspoons sesame oil
- 1 teaspoon fresh grated ginger
- 4 banana leaves
- 2 tablespoons coarsely chopped green onions or chives
1. Season halibut with salt and pepper and place into glass baking dish.
2. Combine soy sauce, rice vinegar, sesame oil and grated ginger and marinate fish for at least 30 minutes, turning at least once. Reserve marinade for later use.
3. Cut banana leaves into 12-by-10-inch squares. Using kitchen tongs, quickly slide a banana leaf over the grill grates for about 2 seconds to soften it. Place one piece of fish and 1/4 of the reserved marinade on top of a banana leaf. Top with green onion or chives. Fold over all 4 sides. Place onto a piece of aluminum foil and seal well to keep juices inside. Repeat with each piece of fish.
4. Place fish packets directly onto the grill grates. Close the top to maintain heat at about 400 degrees (if using an Egg). Cook for 4 minutes, then turn over and cook for 4 more minutes. Remove from grill and carefully remove the foil. Place banana leaf onto serving plate. Carefully open the banana leaf to maintain juices and garnish with more green onions or chives.
Nutritional analysis per serving: 203 calories, 5 grams fat, 1 gram carbohydrates, 36 grams protein, 54 milligrams cholesterol, 394 milligrams sodium, trace dietary fiber, 24 percent of calories from fat.
Crispy coconut rice
Serves 6
- 2 cups jasmine rice
- 1 can unsweetened coconut milk
- 1 3/4 cups water
- 1/2 teaspoon salt
- 4 tablespoons butter, melted
1. Place rice, coconut milk, water and salt in a large pot on the stove; stir and heat until boiling. Stir again once, cover and reduce heat to medium-low for 15 minutes. Don’t open the pot while it’s cooking. After 15 minutes, remove from heat and let sit, covered, for an additional 5-10 minutes or until most of the liquid is absorbed.
2. Place melted butter into a disposable foil pan and spoon rice evenly in the bottom. Heat Egg to 400 degrees and place foil pan on the grill grates for 10 minutes with top closed, or until rice is brown and crisp on the bottom. Remove and serve.
Nutritional analysis per serving: 422 calories, 24 grams fat, 46 grams carbohydrates, 7 grams protein, 21 milligrams cholesterol, 306 milligrams sodium, 1 gram dietary fiber, 51 percent of calories from fat.
Grilled pineapple with vanilla bean ice cream
Serves 4
- 12 pineapple rings
- 1 pint good-quality vanilla bean ice cream (preferably homemade)
- 4 Luxardo cherries (find at Central Market or online)
- 4 sprigs fresh mint, for garnish
1. Place pineapple rings on hot grill grates just long enough for grill marks to form. Flip and repeat on the other side.
2. Place into individual serving dishes. Top with vanilla bean ice cream and garnish with a cherry and a sprig of mint.
Nutritional analysis per serving: 184 calories, 7 grams fat, 29 grams carbohydrates, 3 grams protein, 29 milligrams cholesterol, 54 milligrams sodium, 1 gram dietary fiber, 34 percent of calories from fat.
Roasted spiced Macadamia nuts
Serves 6
- 8 ounces Macadamia nuts
- 1/2 teaspoon safflower oil (or vegetable oil)
- 1/2 teaspoon Chinese five-spice powder (recipe follows, or use store-bought mix)
Heat Egg to 400 degrees. Place nuts, oil and spice into a disposable foil pan. Toss to coat. Place foil pan in Egg uncovered and roast, stirring often, until nuts are toasty brown. Serve alongside a Mount Gay and tonic.
Nutritional analysis per serving: 269 calories, 28 grams fat, 5 grams carbohydrates, 3 grams protein, no cholesterol, 24 milligrams sodium, 4 grams dietary fiber, 88 percent of calories from fat.
Chinese five-spice powder:
Makes 1/4 cup
- 1 teaspoon Sichuan pepper
- 1 teaspoon ground star anise
- 1 1/4 teaspoons ground fennel
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1/4 teaspoon ground white pepper
Place all ingredients in a spice grinder or coffee bean grinder and blend into a fine powder. Place in a small sandwich bag or small jar and store in a cool, dark place.
Nutritional analysis per 1-tablespoon serving: 6 calories, trace fat, 1 gram carbohydrates, trace protein, no cholesterol, 267 milligrams sodium, 1 gram dietary fiber, 0 percent of calories from fat.
Mount Gay rum and tonic
Makes 1 cocktail
There is no substitute for Mount Gay rum. Other spiced rums are too “spiced” or too sweet. Buy some Mount Gay and you’ll never go back.
- 1 part Mount Gay rum
- 3 parts diet tonic water
- 1 lime wedge
Fill a cocktail glass with ice all the way to the top. Add rum and tonic and stir. Garnish with a slice of lime. Enjoy with roasted spiced macadamia nuts.
Nutritional analysis per cocktail: 130 calories, no fat, trace carbohydrates, no protein, no cholesterol, 28 milligrams sodium, no dietary fiber, 0 percent of calories from fat.
This story was originally published May 26, 2016 at 3:45 PM with the headline "Healthful Memorial Day grilling on the Big Green Egg."