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Makes 2 servings calories 347 Per Serving Information mg cholesterol 53 grams fat 10 grams fiber 3. 2 T + 11/ T lemon juice 2 1 t + 1 t olive oil 1 t herbal salt substitute 4 bay leaves In a shallow baking dish. for 5 to 7 minutes on each side or until the fish is cooked through and the potatoes are tender. Grill the fish and potato halves over medium heat. brushing with the marinade. turning occasionally. combine the remaining 1 1/2 tablespoons of lemon juice. For a snack. partially cooked and halved 1 t snipped fresh parsley Tip Roast Nuts. Cover with plastic wrap and refrigerate. the remaining 1 teaspoon of oil. 1 teaspoon of the oil. combine 2 tablespoons of the lemon juice. for 2 to 4 hours. heat almonds and pecans in a pan until they're dark and smoking. and the parsley.4 mg sodium 133 . Coat the grill rack with cooking spray. Add the fish and turn to coat both sides. In a cup. Drizzle the seasoned juice over the fish and potatoes before serving. and the bay leaves. 3/ to 1" thick 4 2 red potatoes. the herbal seasoning.Swordfish with Red Potatoes 2 swordfish steaks.
then drizzle the sauce over the tuna. Remove from the grill. put on oven mitts and empty the can into your grill. combine the broth. Transfer the skillet to the side of the grill rack to keep the sauce warm. c fat-free chicken broth 1 T finely minced fresh chives 1 T finely minced fresh dill or 1 t dried In a large nonstick skillet. Makes 4 servings calories 184 Per Serving Information mg cholesterol 62 grams fat 4. whisking frequently. or until the fish is opaque throughout (test with a sharp knife). In 15 minutes. to turn. Then grill about 5 1/2" from medium heat for 4 to 5 minutes per side. Rub the oil over the surface of each steak. self-lighting briquettes. chives. Use tongs To add hot coals toaafork Piercing meat with grill. each Tip Add on. or until the sauce has been reduced to half its volume. and mustard. punch holesjuices–and of lets out the in the side a coffee can. Serve warm. Continue to boil and whisk for about 3 minutes. 5 oz.Tuna Steaks 2 / 3 with Chive and Dill Sauce 1 t coarse-grain mustard 1 T olive oil 4 tuna steaks. and toss in a lit match. Bring to a boil over high heat. dill. dry it with that leads to fill meat.8 grams fiber 0 mg sodium 124 .
Stir to blend. Grill the shrimp over high heat for 3 to 5 minutes. oil. move the coals to the sides of the grate and cook over the center. With charcoal. vinegar. Add the shrimp and toss to coat.2 mg sodium 270 . Makes 4 servings calories 234 Per Serving Information mg cholesterol 177 grams fat 9 grams fiber 0. combine the mustard. 2 T coarse Dijon mustard 2 T white wine vinegar or rice wine vinegar 2 T vegetable oil In a shallow bowl. shut off the center burner just under the meat. Cover and marinate in refrigerator for 1 hour. On a gas grill. The trick to roasting food without burning it is to cook it indirectly. if desired. Serve warm with orange and lime wedges.Sweet-and-Tart Shrimp 2 T honey 11/ lbs jumbo shrimp. and honey. turning once and basting often with marinade. tail on Tip Be indirect. peeled 4 and deveined.
Makes 4 servings calories 208 Per Serving Information mg cholesterol 52 grams fat 5. Turn the fillets over.Snapper Fillets 1 / 4 with Lime-Orange Marinade 1 t ground nutmeg / c lime juice 8 1 / c orange juice 11/ lbs red snapper fillets. cut into 1/" slices 2 1 1 / dried /" slices 1 T fresh tarragon or 2 1 lime. tarragon. Grill the fillets over high heat. for 3 minutes. Place the lime and orange slices on grill and baste lightly with the marinade. ignite it 45 minutes before you need to grill. Turn once. covered. and continue grilling for 3 to 6 minutes. baste with the marinade. skin side up. orange juice. and nutmeg.3 mg sodium 92 . cut 4 4 1 T olive oil into 4 equal pieces 2 T minced shallots or scallions 1 orange. Place the red snapper fillets in bowl. shallots or scallions. skin side up. If using charcoal. combine the lime juice. Marinate. in the refrigerator for 1 hour. oil. In a shallow bowl. then serve with red snapper fillets. turning to coat evenly with marinade. cut into 2 Tip Light it early.4 grams fiber 0.
To make the gravy: While the London broil is marinating. turning once. and coriander. halved 2 lbs beef top round. Set aside to marinate. dissolve the cornstarch and mustard in 1/4 cup of the broth.London Broil with gravy Marinated London Broil 3 cloves garlic. Turn the meat to coat both sides evenly with the marinade. Whisk in the remaining 1 3/4 cups broth and cook over medium heat until the gravy comes to a boil and thickens. Serve over the London broil. Carve into thin slices.6 grams fiber 0 mg sodium 52 . To make the marinated London broil: Pierce the flat side of each half of the garlic cloves and rub the garlic over the beef. Piercing meat with a fork lets out the juices—and that leads to dry meat. Add the beef and garlic halves. in a medium saucepan. for 30 minutes. thyme. In a shallow baking dish. Remove and let stand for 5 minutes. Discard the marinade. Coat the grill rack with cooking spray. Makes 8 servings calories 168 Per Serving Information mg cholesterol 70 grams fat 3. 2" -thick 3 T balsamic vinegar 1 t dried thyme 1 t ground coriander Ground black pepper Gravy 2 T cornstarch 1 t dry mustard / 4 2 c fat-free reduced-sodium beef broth Marinated Tip Use tongs to turn. Season with the pepper. combine the vinegar. Grill the meat about 6" from medium heat until desired level of doneness is reached. Set aside.
combine the red wine and olive oil. Gently stir everything together and then serve over pasta. then pour brandy in center of skillet and light (see "How to Light Your Fire" for warning and torching instructions). and simmer for 10 minutes. seeded and chopped In a shallow baking dish. Add meat. First. halved 1 c fresh mushrooms. Reduce heat. and oregano in a large skillet and boil. and set it ablaze. then cut into 1" cubes. Then pour the liquor over the food. 1 lb top London broil or flank steak 1 c red wine / 2 1 c olive oil / 2 1 / c beef broth 2 1 large green pepper. Do not let it boil. Note: Always remove food from the grill before igniting. mushrooms.London Broil with Pasta 1 c cherry tomatoes. Grill over medium heat until desired level of doneness is reached. sliced 1 t oregano 1 c brandy / 4 2-3 c cooked whole wheat pasta How to Light Your Fire You can't just dump booze on food and throw in a match—that's asking for trouble. strike a long fireplace match. vegetables. Makes 4 servings calories 491 Per Serving Information mg cholesterol 53 grams fat 17 grams fiber 7 mg sodium 154 . pour the liquor in a microwave-safe measuring cup. turning the beef over once. Place the beef in this marinade and refrigerate for 2 hours. Nuke it for 30 seconds on low power or until warm to the touch. cover. Combine the broth.
and tomatoes onto four skewers. seeded and cut In a shallow baking dish. place them on an ovenproof dish. Grill over high heat for 10 minutes or until the lamb is tender. soak them in water for 30 minutes before grilling. cut into 1" cubes 1 c beer 2 onions. and cover with cooking spray. 1 lb boneless lamb loin. Thread the lamb. slide each kebab into a pita and serve. then ignite (see "How to Light Your Fire" for warning and torching instructions).5 grams fiber 10 mg sodium 406 . onions. pineapple. drizzle with vodka. Makes 4 servings calories 547 Per Serving Information mg cholesterol 76 grams fat 8. peeled and cut into wedges 2 bell peppers. When the flames die.Lighted Lamb Kebabs 8 pineapple wedges 8 plum tomatoes 1 / c jalapeño-flavored vodka 3 Whole wheat pita bread into 8 equal squares Tip Play with pokers. Move the kebabs away from the grill. Use twin steel skewers to make your kabobs—two prongs keep the chunks more secure when you turn them on the grill. peppers. place the lamb in the beer and marinate in the refrigerator for 2 hours. If you'd rather use wooden skewers.
cut side down. and hickory for pork. Smoking chips. then toss them in the smoking chamber of a gas grill (or right onto the coals if using charcoal) a few minutes before you start cooking. Top each steak with the shallots and tomatoes. To make the herb-marinated steaks: In a small bowl. or until lightly browned. rosemary. Herb-Marinated Steaks 4 cloves garlic. Note: This can be done the night before. cherry. basil. Sprinkle the herb mixture on both sides of each steak. add new flavors to foods. combine the garlic. 6 oz. available in supermarkets and hardware stores. Grill the steaks over high heat until the desired level of doneness is reached.9 grams fiber 3. mesquite. oak for seafood. or maple chips for chicken. halved lengthwise Salt and ground black pepper 1 / 2 Tip Take up smoking. finely chopped 2 T chopped fresh rosemary 2 t chopped fresh thyme Pinch of salt Pinch of ground black pepper 4 sirloin steaks. rewarm the tomatoes. Soak them in water for 30 minutes. on a nonstick baking sheet. or pecan for beef.3 mg sodium 98 . Sprinkle the tomatoes very lightly with the salt and pepper. Place the steaks on a platter. sauté the shallots in the oil for 2 to 3 minutes. and pepper. each 2 t olive oil Garnish c chopped shallots 2 t olive oil To make the roasted tomatoes: Preheat the oven to 225°F. Place in the oven and roast for 6 to 7 hours. hickory. Remove from the oven and set aside. To make the garnish: In a medium nonstick skillet over medium heat. Brush both sides of each steak with the oil. cover with plastic wrap and refrigerate for at least 2 hours. Place. salt. If needed. Makes 4 servings calories 323 Per Serving Information mg cholesterol 97 grams fat 12. alder for salmon or turkey. Try apple.Sirloin Steaks with Fresh Herb Marinade Roasted Tomatoes 8 plum tomatoes. minced 5 basil leaves. thyme. Use poker chips for your in-laws.
Makes 4 servings calories 108 Per Serving Information mg cholesterol 41 grams fat 2. Serve on the rolls with the lettuce and tomatoes. Cook. for 4 to 5 minutes. stir in the parsley or thyme. Add the onions and mushrooms. or until browned and cooked through. Place in a medium bowl and set aside to cool. In a medium bowl.Better Burgers 1 / t hot-pepper sauce c minced onions 4 1 c finely chopped shiitake or / 12 oz. 3/4"-thick. Coat a medium nonstick skillet with cooking spray and warm over medium heat. extra-lean ground beef 2 Portobello mushrooms 4 Kaiser rolls. Grill the burgers about 6" from medium heat for 5 to 6 minutes per side. toasted 1 / T chopped fresh parsley 12 4 leaves lettuce (optional) or thyme 4 slices tomato (optional) 1 T reduced-sodium Worcestershire sauce 1 / 4 Tip Prevent grease fires. Don't eat the bread. Worcestershire sauce. Shape into 4 burgers. and hot-pepper sauce. Use bread to soak up the grease. or until the mushrooms are lightly browned. Coat the grill rack with cooking spray. stirring frequently.8 grams fiber 0 mg sodium 63 . if desired. Add the beef and mix quickly with your hands to combine.
ginger.3 mg sodium 280 . mustard. garlic powder. and red pepper.1 grams fiber 0. Turn. honey. brush with the sauce and grill for 5 to 10 minutes. combine the chili sauce. or until the chicken is no longer pink inside (test with a sharp knife). At "hot" (350°F). you'll last about 3 seconds. Know the temperature.Chicken Breasts 1 / 4 Zesty Barbecued Tip 1 t Dijon mustard t ground black pepper t garlic powder 1 t ground red pepper / 4 4 boneless. vinegar. black pepper. And at "very hot" (450°F). ketchup. you can hold your hand over the grill at cooking level for 5 seconds. Brush the other side with the remaining sauce before serving. Bring to a boil over medium heat. Makes 4 servings calories 180 Per Serving Information mg cholesterol 69 grams fat 3. Grill the chicken about 4" from medium heat for 5 minutes. Remove from the heat and set aside. only 2 seconds. skinless chicken breast halves 3 / 4 1 / 4 c chili sauce 2 T reduced-sodium ketchup 1 T honey 1 T red-wine vinegar 1 t ground ginger In a small saucepan. At "warm" (300°F).
Add the potatoes. Add the chicken. rosemary. oregano. until the chicken is no longer pink inside (test with a sharp knife) and the vegetables are tender.Grilled Chicken c balsamic vinegar 2 t olive oil / 11 2 t minced garlic 1 t dried rosemary. oil.2 mg sodium 16 . cut into 2" strips In a shallow baking dish. Coat the grill rack with cooking spray. Arrange the chicken and vegetables on the grill. skinless chicken breast halves 2 red potatoes. turning the chicken and vegetables occasionally and brushing with the reserved marinade. onions and peppers to the marinade. cut into 6 wedges 1 sweet yellow pepper. and pepper. quartered lengthwise and cooked 2 red onions. Preheat the grill on medium heat for 10 minutes. And since veggies continue to cook after you remove them from the heat. take them off the grill when they're just slightly undercooked. cut into 2" strips 1 sweet red pepper. Don't take vegetables straight from the refrigerator to the grill—let them come to room temperature first. Cook. combine the vinegar. Cover the chicken and refrigerate for at least 30 minutes.8 grams fiber 2. reserving the marinade. 4 boneless. garlic. turning to coat with the marinade. Makes 4 servings calories 148 Per Serving Information mg cholesterol 6 grams fat 2. crushed / 2 1 t coarsely ground black / 2 pepper 1 / t dried oregano 2 1 / 4 Balsamic and vegetables Tip Veg out.
Turn. reduce heat to low and simmer for 5 minutes. grill for 1 minute. Remove from the heat. boil the chicken broth over medium-high heat until it is reduced to 1/4 cup. minced 1 t minced fresh rosemary 2 or 1/ t dried In a small saucepan. Preheat the grill on medium-high heat for 10 minutes. Tip Rub it right. mustard.1 mg sodium 263 . and honey. Use immediately or refrigerate until ready to use. Continue grilling. until the chicken is no longer pink inside (test with a sharp knife). brushing occasionally with the glaze. Add the juice. thawed 1 T honey 1 T coarse-grained Dijon 4 boneless. sprinkle dry spices right on chicken or steak before grilling to bake in flavor. garlic. For a new taste. skinless mustard chicken breast halves 1 clove garlic.9 grams fiber 0. all-purpose rub: Mix a tablespoon each of chili powder and oregano with a few dashes of crushed coriander. Bring to a boil. Grill the chicken for 4 minutes. stirring occasionally. Coat the grill rack with cooking spray. One fast. Makes 4 servings calories 315 Per Serving Information mg cholesterol 96 grams fat 4. mustard powder.Chicken with Pineapple-Mustard Glaze 1 c reduced-fat chicken broth 1 t mustard powder 6 T frozen pineapple juice Dash of ground red pepper concentrate. Brush with the pineapplemustard glaze. rosemary. red pepper.
Let stand for 5 minutes. turning occasionally and brushing with the remaining orange juice mixture. skinless turkey breast 1 c Dijon mustard / 4 Freshly ground black pepper (optional) 1 / 2 Grilled Tip c orange juice 2 t Worcestershire sauce 1 clove garlic. Coat the grill rack with cooking spray.Turkey Steak 2 11/ lbs boneless. Grill the turkey over medium heat. and garlic. Worcestershire sauce. In a shallow baking dish. Cut across grain into thin diagonal slices.7 grams fiber 0. Pour half of the orange mixture over the turkey. Makes 6 servings calories 150 Per Serving Information mg cholesterol 70 grams fat 1. mix the orange juice. for about 30 minutes or until cooked through. Turn the turkey to coat evenly. minced or 1/ t garlic powder 4 Play it safe. marinate in the refrigerator for 30 minutes. Keep a fire extinguisher and/or a bucket of sand near the grill. Cover.2 mg sodium 327 . In a small bowl. brush both sides of the turkey with the mustard and sprinkle with the pepper.
refrigerate for 1 hour before cooking. refrigerate for up to 3 hours before cooking. or lamb in a heavy-duty resealable plastic bag or glass or ceramic baking dish. Replace the vinegar with pineapple juice. parsley. Pour the marinade over 1 lb beef. remove and discard the bay leaf. Worcestershire sauce. mustard. tarragon. crushed 1 T chopped fresh parsley 1 t ground black pepper / 4 1 bay leaf. Makes 1/ cup 2 calories 5 Per tablespoon mg cholesterol 0 grams fat 0.Basic Meat Marinade 1 / 3 c red-wine vinegar 1 T Dijon mustard 1 T reduced-sodium Worcestershire sauce 1 clove garlic. cilantro. 1/2 teaspoon ground coriander. Replace the vinegar with 3 tablespoons orange juice and 3 tablespoons lemon juice. and pepper. turning occasionally. whisk together the vinegar. Tropical Spice Marinade for Meat: Omit the mustard. After marinating is complete. Worcestershire sauce. apple cider. For meat in one large piece. and a pinch of allspice. broken in half In a small bowl. Seal or cover and refrigerate. For meat that is cut into small pieces. garlic. and bay leaf. or apricot nectar. Variations Citrus Herb Marinade for Meat: Omit the mustard and Worcestershire sauce. Add the bay leaf. 1/4 teaspoon ground ginger. parsley. or thyme.1 grams fiber 0 mg sodium 39 . Add 1 teaspoon ground cumin. pork. Add 1 tablespoon chopped fresh rosemary.
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