3 Easy Summer Grill Recipes

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Sun’s out, gun’s out, and bun’s out.  This summer, it’s time to ditch what you think about grilling and stick with the basics.  I have mapped out 3 easy ways to BBQ up some of your favorite post-workout snacks that will help feed the beast.

What you need:
BBQ (Gas or coals)
Meat thermometer
Grill kit (tongs, brush, spatula, grill scraper, etc.)

BBQ Boneless Skinless Chicken

Ingredients: 4 – 6 Boneless chicken breasts, salt, pepper, rub of your choosing
Prep – 10 minutes

Directions:
1. Preheat grill and turn on outside burners to high, leaving space for chicken to cook on indirect heat
2. Rinse and pat chicken dry
3. Rub chicken breast with a little bit of light oil
4. Season to your liking with salt, pepper and your favorite local rub
5. Clean grill with metal brush and rub grill with oil (paper towel covered in oil held with tongs)
Cook Time – 20 minutes
6. Place chicken on indirect heat and close lid
7. Grill chicken without turning for 6 to 10 minutes
8. Flip chicken and cook for another 6 to 10 minutes until cooked through
9. Insert meat thermometer into the thickest part of the meat to make sure it has reached 160 degrees.  If meat does not reach this temp, move chicken to direct heat for 3 minutes each side
10. Brush chicken with barbecue sauce on both sides 1 minute before taking off the grill
11. Slice up and serve with your favorite vegetable

Nutrition Facts:
Chicken breast, without skin roasted
Serving: 4oz
Pro (g) 35
Carb (g) 0
Fat (g) 4
Calories 186

 

Hamburger (Grass Fed Organic Ground Beef)

Ingredients (Four 4 oz. Patties): 1 lb. of grass fed ground beef, salt, pepper
Prep – Preheat grill to high- 10 minutes

Directions:
1. Form and shape 4 patties
2. Salt and pepper patties to taste
3. Brush Burgers with oil
Cook time – 15 minutes
4. Place burgers on grill until golden brown and the blood starts to boil on the top side (about 5 minutes)
5. Flip burgers and cook until golden brown/slightly blackened with grill marks for another 5 minutes
6. Set burgers off to the side for 5 minutes and cover them with foil, allowing the juices to settle back into the meat
7. Using meat thermometer ensure meat is cooked to 165 degrees

Nutrition Facts:
Ground Beef, 80% lean 20% fat
Serving: 4oz
Pro (g) 31
Carb (g) 0
Fat (g) 20
Calories 307

 

California Tri Tip

Ingredients: 2 lbs. of tri tip, salt, pepper, garlic
Prep time (10 minutes) – Preheat grill to high heat

Directions:
1. Using a sharp knife, cut small slits into the top of the roast,  stuff the slits with slices of garlic
2. Season meat to your tasting with salt, pepper, and your own rub, refrigerate for at least one hour
3. Clean grill with metal brush and rub grill with oil (paper towel covered in oil held with tongs)
Cook time – 35 minutes
4. Place roast directly above the flame for 5 to 10 minutes per side to sear the meat and lock in the juices
5. Turn the grill down to medium heat and continue to cook for another 25 to 30 minutes (try not to flip as much as possible)
6. Check meat with meat thermometer,  it should read at least 145 degrees for consumption
7. Let stand for 5 minutes, loosely covering with tin foil
8. Slice meat perpendicular for the juiciest cuts,  serve with roasted veggies and enjoy

Nutrition Facts:
Round, Tri Tip Roast, roasted
Serving: 4oz
Pro (g) 31
Carb (g) 0
Fat (g) 7
Calories 197

Average Protein daily consumption – Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms.  Then multiply by .08 (not very active), 1.3 (active), 1.8 (extremely active).
Example of myself – 250 lbs/2.2 = 113.63 Kgs x 1.8 = 204 g of protein daily recommended
Example of 130 lb women/2.2 = 59.09 kgs x 1.3 = 76 g of protein daily recommended

Jason Root, Fabletics Master

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