5 OF THE BEST

HEALTHY BBQ RECIPES

A BARBECUE can be a minefield for healthy eaters. Here, consultant dietitian SIAN PORTER recommends five recipes to try . . .

Marinated Turkey Skewers

PER SKEWER: Calories, 170; fat, 4.9g; saturated fat, 0.9g; sugar, 4.7g; salt, 0.3g TURKEY is low in fat and tends to be cheaper than chicken.

Allow 100g per person of boneless turkey thigh-meat chunks. Make a marinade with a thumb-sized piece of ginger root, grated, a finely sliced red chilli or pinch of dried red chilli flakes, and the juice of two limes. Mix together with the meat and leave for at least two hours in the fridge.

Thread a skewer with around six chunks of meat, alternating with veggies such as courgette, pepper and tomatoes, and grill.

Salmon with avocado yoghurt dip

PER PORTION: Calories, 318; fat, 20.4g; saturated fat, 4g; sugar, 0.5g; salt, 0.12g OILY fish is rich in vitamin D, needed for healthy bones.

Score the skin so it crisps, then brush salmon steaks on both sides with a little rapeseed oil (for extra flavour use an infused oil such as chilli or lemon). Lightly oil the barbecue rack, too, and cook for 3-4 minutes per side — it should flake easily once cooked and not be translucent in the middle.

For the dip, mash an avocado with 3 tbsp low-fat natural yoghurt, 1 tsp sherry vinegar, ½ tsp minced or grated garlic and black pepper.

Asparagus ‘gate’

PER PORTION: Calories, 50; fat, 3.5g; saturated fat, 0.2g; sugar, 1.5g; salt, 0.12g ASPARAGUS is low in calories (13 per 100g) and contains vitamin C. Trim the ends off the asparagus (around 2.5cm). Use two skewers, and push through four or five stalks horizontally just below the tips and 3cm from the bottom so you end up with something that looks like a gate. Brush with rapeseed oil, then grill on the barbecue for 4-5 minutes per side, turning with tongs.

Bean salad

PER PORTION (3 tbsp): Calories, 119; fat, 1g; saturated fat, 0.3g; sugar, 0.3g; salt, 0.3g BEANS are a good source of fibre, protein and iron. If you use tinned pre-mixed beans, drain and rinse to get rid of any salt. One 400g can serves four as a side dish. Mix with 28 chopped cherry tomatoes, half a cucumber (diced) and chopped herbs such as fresh basil.

Sticky pineapple

PER PORTION: Calories, 46; fat, 0.2g; saturated fat, trace; sugar, 10.1g; salt, 0g CUT the top and bottom off a fresh pineapple and cut into quarters, slicing from the top down.

Leave the skin on but remove the core; then quarter each wedge so you’re left with triangles about 2.5cm thick.

Dip each piece in orange juice and barbecue for about five minutes until lightly caramelised. Four will count as one of your five a day.