Grilled Lean Proteins 5 heart healthy recipes

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Grilled Lean Proteins: 5 Heart-Healthy Recipes for Summer Dinners

The sun’s out, the grill’s fired up, and it’s time to dive into some grilled lean protein recipes that’ll make your heart sing and your taste buds dance. As a wellness enthusiast who’s all about vibrant, feel-good food, I’m sharing five heart-healthy dinners featuring grilled chicken and turkey, paired with low-fat marinades and fresh sides that scream summer. These dishes are perfect for summer grilling light, flavorful, and oh-so-good for you. Let’s get cooking!

Why Grilled Lean Proteins?

Grilling lean proteins like chicken and turkey is a game-changer for heart-healthy eating. They’re low in saturated fat, packed with nutrients, and soak up bold flavors from marinades without piling on calories. Plus, grilling keeps things light and lets those smoky, charred notes shine. Ready to fire up the grill? Here are five recipes to make your summer dinners unforgettable.

Serves: 4 | Prep: 15 min | Cook: 15 min

This zesty chicken is a summer staple bright, fresh, and heart-smart. The low-fat marinade uses citrus to tenderize and add flavor without extra oil.

Ingredients (Marinade):

• Juice of 1 orange

• Juice of 1 lime

• 2 tbsp olive oil

• 2 cloves garlic, minced

• 1 tbsp fresh thyme, chopped

• 4 boneless, skinless chicken breasts (4 oz each)

Side: Cucumber-Tomato Salad

• 1 cucumber, sliced

• 1 cup cherry tomatoes, halved

• ¼ red onion, thinly sliced

• 1 tbsp balsamic vinegar

• 1 tsp olive oil

Instructions:

1. Whisk marinade ingredients and coat chicken. Marinate for 1 hour in the fridge.

2. Preheat grill to medium. Grill chicken 6-7 minutes per side until internal temp hits 165°F.

1. Citrus-Herb Grilled Chicken with Cucumber-Tomato Salad

3. Toss salad ingredients. Serve chicken with salad for a refreshing, heart-healthy dinner.

Why It’s Heart-Healthy: Citrus cuts down on sodium, and the salad’s fiber-packed veggies support cholesterol control.

2. Smoky Turkey Tenderloin with Grilled Zucchini

Serves: 4 | Prep: 10 min | Cook: 20 min

Turkey tenderloin is a lean, juicy cut that loves a smoky marinade. Paired with grilled zucchini, it’s a grilled lean protein recipe you’ll crave.

Ingredients (Marinade):

• 1 tbsp smoked paprika

• 1 tbsp apple cider vinegar

• 1 tbsp Dijon mustard

• 1 tbsp olive oil

• 1 lb turkey tenderloin

Side: Grilled Zucchini

• 2 medium zucchini, sliced lengthwise

• 1 tsp olive oil

• Pinch of salt and pepper

Instructions:

1. Mix the marinade and coat the turkey. Let it sit for 30 minutes.

2. Grill turkey on medium heat for 8-10 minutes per side (165°F internal temp).

3. Brush zucchini with oil, season, and grill 3 minutes per side. Serve together.

Why It’s Heart-Healthy: Turkey is low in fat, and zucchini’s potassium helps regulate blood pressure.

3. Lemon-Garlic Chicken Skewers with Quinoa Tabbouleh

Serves: 4 | Prep: 20 min | Cook: 12 min

These skewers are a summer grilling must fun, flavorful, and light as a breeze.

Ingredients (Marinade):

• Juice of 2 lemons

• 2 cloves garlic, minced

• 1 tbsp fresh parsley, chopped

• 1 tbsp olive oil

• 4 boneless chicken thighs, cubed

Side: Quinoa Tabbouleh

• 1 cup cooked quinoa

• ½ cup parsley, chopped

• 1 cup diced cucumber

• 1 tbsp lemon juice

Instructions:

1. Combine the marinade and chicken. Marinate 1 hour, then thread onto skewers.

2. Grill on medium-high for 5-6 minutes per side.

3. Mix tabbouleh ingredients. Serve skewers over tabbouleh.

Why It’s Heart-Healthy: Quinoa’s fiber and protein keep you full, while lemon cuts fat.

4. Honey-Mustard Turkey Burgers with Grilled Corn

Serves: 4 | Prep: 15 min | Cook: 12 min

Swap beef for these lean turkey burgers—juicy, tangy, and perfect for heart-healthy dinners.

Ingredients (Marinade/Patty):

• 1 lb ground turkey

• 1 tbsp Dijon mustard

• 1 tbsp honey

• 1 tsp garlic powder

Side: Grilled Corn

• 4 ears corn, husked

• 1 tsp olive oil

Instructions:

1. Mix turkey with mustard, honey, and garlic. Form 4 patties.

2. Grill on medium for 5-6 minutes per side (165°F).

3. Brush corn with oil and grill 8 minutes, turning often. Serve together.

Why It’s Heart-Healthy: Turkey cuts saturated fat, and corn’s fiber aids digestion.

5. Rosemary-Balsamic Chicken with Grilled Peaches

Serves: 4 | Prep: 15 min | Cook: 15 min

This dish is summer on a plate savory chicken meets sweet, caramelized peaches.

Ingredients (Marinade):

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

• 1 tbsp fresh rosemary, chopped

• 4 boneless chicken breasts

Side: Grilled Peaches

• 2 peaches, halved

• 1 tsp olive oil

Instructions:

1. Whisk marinade and coat chicken. Marinate 1 hour.

2. Grill chicken on medium for 6-7 minutes per side.

3. Brush peaches with oil and grill 2-3 minutes per side. Serve together.

Why It’s Heart-Healthy: Balsamic vinegar is low-calorie, and peaches add heart-friendly antioxidants.

Tips for Perfect Summer Grilling

• Keep it Lean: Trim visible fat from chicken and turkey to cut calories.

• Marinate Smart: Use citrus, vinegar, or herbs for flavor without heavy oils.

• Grill Veggies: Sides like zucchini or corn add nutrients and keep things light.

• Check Temps: Chicken and turkey should hit 165°F for safety.

Wrap-Up

These grilled lean protein recipes are your ticket to heart-healthy dinners that don’t skimp on flavor. Whether you’re vibing with citrusy chicken skewers or smoky turkey tenderloin, these dishes make summer grilling a breeze. So, grab your tongs, fire up the grill, and let’s make heart-healthy magic happen. Which recipe are you trying first?

Happy grilling, Heather

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Grilled Lean Proteins 5 heart healthy recipes by Heather Paskewich - Issuu