Grilling doesn’t have to be greasy

Autumn is upon us, with cool temperatures, vibrant colors and football season to look forward to – the perfect season to fire up the grill. The grilling experience doesn’t have to include greasy ribs, hot dogs or even hamburgers.

For a lean fare on the grill, marinating is worth the effort. Marinades add flavor, moisture, and tenderness to lean meat.

This marinade was adapted from a recipe invented in central New York by an Italian immigrant. The original is served on hoagie rolls.

Grilled Herbed Chicken Wraps

Serves 8

3/4 cup white wine vinegar

1/2 cup olive oil

1/4 cup orange juice

1/2 cup fresh mint leaves

6 cloves garlic

4 teaspoons white sugar

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon salt

1/2 teaspoon red pepper flakes

1/2 teaspoon freshly ground black pepper

Place ingredients in blender and blend until smooth.

3 pounds boneless skinless chicken thighs or breasts, cut into 1 ½ inch pieces

8 flour tortillas

3 tomatoes

2 cups reduced-fat shredded cheddar cheese

Toss chicken in a large bowl with marinade and place in refrigerator, marinating at least 30 minutes.

Pre-heat grill and place chicken in grilling basket or on tray.

Keep temperature between 350 and 400 degrees.

Turn chicken over when nicely browned.

Serve in a tortilla with vegetables as desired. (I topped mine with freshly chopped tomatoes and shredded cheddar cheese.)

Fold like a burrito and enjoy!

Susanne Winebarger, Extension administrative assistant, shared this recipe that is credited to http://www.mrfood.com:

Key West Grilled Chicken

Serves 4

1 1/2 pounds boneless and skinless chicken breast halves

3 tablespoons soy sauce

1 tablespoon honey

1 tablespoon olive or vegetable oil

1 teaspoon lime juice

1 teaspoon garlic powder

Place the chicken in a shallow dish, set aside.

In a small bowl, combine the remaining ingredients, mix well and then pour over the chicken.

Cover and marinate in the refrigerator for 1 hour, turning occasionally.

Preheat the grill to medium heat.

Place the chicken on the grill and discard excess marinade.

Cook the chicken for about 10 minutes per side, or until tender and no pink remains.

Eddy Labus, livestock agent shared this recipe. It is appropriate for lean, grass-fed beef. Credit goes to the Cattlemen’s Beef Association, http://www.beefitswhatsfordinner.com:

Beef Sirloin Kabobs with Roasted Red Pepper Dipping Sauce

Serves 6

1-1/2 pounds boneless beef top sirloin steak, cut 1 inch thick

2 teaspoons coarse grind black pepper

3/4 teaspoon salt

3/4 teaspoon sweet paprika

2 cloves garlic, minced

Dipping Sauce:

1 tablespoon olive oil

1 medium onion, finely chopped

3 cloves garlic, minced

2 jars (7 ounces each) roasted red peppers, rinsed, drained, finely chopped

1/2 cup dry white wine

2 tablespoons tomato paste

3/4 teaspoon dried thyme leaves, crushed or 2 teaspoons minced fresh thyme

1 cup ready-to-serve beef broth

2 teaspoons cornstarch

Heat oil in large skillet over medium heat.

Add onion and 3 cloves garlic; cook and stir 2 to 3 minutes or until onion is tender.

Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended.

Combine broth and cornstarch in small bowl, mixing until smooth.

Stir into pepper mixture; bring to a boil.

Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.

Cut beef steak into 1-1/4 x 1-1/4 x 1-inch pieces.

Combine pepper, salt, paprika and 1 clove garlic in large bowl.

Add beef; toss to coat.

Thread beef pieces evenly onto six 12-inch metal skewers, leaving small space between pieces.

Place kabobs on grid over medium, ash-covered coals.

Grill, covered, 5 to 7 minutes (over medium heat on preheated gas grill, 7 to 9 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

Margie Mansure, M.S., R.D. is a registered dietitian/nutritionist and extension agent with N.C. Cooperative Extension. She offers personalized classes to improve the health of citizens in Watauga County through worksites, schools and community groups. For more information, email margie_mansure@ncsu.edu or call (828) 264-3061.