• The PERFECT summer pizza!

    Friends, I’d like you to meet my new favorite pizza! This flatbread pizza screams summer. It’s loaded with barbecue sauce and chicken. And, unless you tell someone, there’s no way they’re going to know it’s healthy. Half of a good-sized BBQ chicken flatbread will set you back about only 300 calories and will power you with 35 grams of protein so you can dominate your opponents in horseshoes. Or whatever the kids are playing these days.  It’s loaded with grilled chicken and onions and corn and other veggies that make summer awesome. What are you waiting for?

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    BBQ Chicken Flatbread Pizza

    Total Time: 23 min.
    Prep Time: 15 min.
    Cooking Time: 8 hrs.
    Yield: 4 servings, ½ flatbread each

    Yellow – 2   Red – 1   Blue – 1/2

    Ingredients:
    2 whole wheat flatbreads (or 6½-inch whole wheat pitas)
    ½ cup barbecue sauce, reduced-sugar
    1½ cups shredded cooked chicken breast
    ½ cup canned black beans, drained, rinsed
    ½ cup corn kernels
    ½ medium red onion, chopped
    ½ cup shredded cheddar cheese
    ¼ cup finely chopped fresh cilantro
    1 Tbsp. fresh lime juice

    Preparation
    1. Preheat oven to 350º F.
    2. Place flatbreads on a large baking sheet.
    3. Spread barbecue sauce evenly on flatbreads.
    4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
    5. Bake for 5 to 8 minutes, or until cheese is melted.
    6. Top evenly with cilantro and drizzle with lime juice. Serve immediately.

    Recipe Tip: Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

    *Recipe adapted from Beachbody.com

  • Grill Week: 10 Tips for PERFECT Grilling

    Have you ever watched those BBQ shows on TV where their meats turn out perfect every time? And then when you try to replicate that at your own grill they end up looking like hockey pucks? Maybe that’s just me, but I’ve rounded up 10 of my favorite grilling tips to help YOU get perfect results every time!

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    1. To make cooking easier, clean your grill thoroughly before and after each use with a sturdy wire brush.

    2. Spray or brush the grill with cooking oil to prevent food from sticking. This can be done with cooking oil spray or with a clean rag dipped in oil. Do this only when the grill is cold and be careful when you light it!

    3. Preheat your grill for at least 30 minutes with the lid closed. This allows it to reach prime cooking temperature. It also prevents flare-ups because it burns off fats and foods that stuck to the grate the last time you cooked.

    4. If you’re using charcoal, arrange all the coals on one side of the barbecue to create an area of direct heat (right over the coals), and indirect heat (away from the coals). Food can be moved to different temperature zones as needed. If you have a gas grill, keep the flame higher on one side.

    5. Don’t pile everything on the grill at once. Consider cooking times and temperatures for each item and schedule your firing times accordingly.

    6. Leave at least 30% of the grill’s surface area unused. This gives you an emergency evacuation area to transfer foods if they start to burn.

    7. Don’t crowd the grill. Leaving space between foods prevents steaming, helps items to cook evenly, and is crucial to achieving the mark of a pro — a delicious caramelized surface.

    8. Keep the lid closed. Lifting the lid releases the heat and the smoke that gives food its barbecue flavor. If you’re looking, you’re not cooking!

    9. Use extra-long tongs — not a fork — when moving meats. Piercing the meat causes all of the precious juices to escape, drying out your dinner.

    10. Not sure if it’s done? Don’t pull the amateur move of cutting into the meat to check (see above)! Get it right every time with an instant read thermometer, or a fancy wireless BBQ thermometer and use a meat temperature chart to help you cook it just the way you like it.

    Cooking Meat

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    Every different cut and type of meat requires a different cooking time on the grill. Here are go-to times for each type of meat.

    You should also be aware however, that levels of heat vary as well. You should always double check before you start to grill, so your meat cooks to its full potential.

    • Boneless steaks: 12-18 minutes for medium rare
    • Bone-in steaks: 11-18 for medium rare
    • Beef patties: 10-16 minutes, flip once
    • Chicken breasts: 8-12 minutes or until juices run clear
    • Chicken legs: 20-30 minutes, flipping every 5-7 minutes
    • Chicken wings: 16-18 minutes, or until juices run clear
    • Pork chops: 12-16 minutes, until only slightly pink center
    • Hot dogs: 4-6 minutes, if precooked
    • Sausage: if uncooked, cook in a skillet until they are almost done then put the on the grill for 8-12 minutes
    • Fish fillet: 4-6 minutes per 1/2-inch of thickness. Turn once.
    • Fish steaks: 4-6 minutes per 1/2- inch of thickness. Turn once.
    • Shrimp: 5-7 minutes, until pink and springy.