6 Grill and No-Bake Summer Meal Ideas

Article and recipes by Registered Dietitian Andrea Holwegner and the team of Dietitians at Health Stand Nutrition.

This season, why not beat the heat and try one of these easy summer meals you can even cook outside!

As temperatures rise and summer begins to heat up, turning on the stove and heating up the whole house can feel like a burden very few want to commit to this time of year. Instead, you might want to think about healthy summer meals (and snacks!) that can be barbequed on the grill or prepared without turning on the stove. Here are a few ideas to get you started and cooking easy summer dinners and staying cool while doing it.

1. Quick BBQ Chicken Pizza

Author: Health Stand

This recipe is not only delicious, but it can be made in under 20 minutes when using a wholewheat wrap or naan bread if you don’t have time to make the dough from scratch.

Makes 1 serving.

Ingredients:

• 1 wholewheat wrap or pizza crust
• 1 tbsp BBQ sauce
• ¼ cup diced chicken
• 2 medium mushroom caps, sliced
• 1 tbsp red onion, diced
• ¼ cup spinach, diced
• ¼ zucchini, diced
• ¼ bell pepper, diced
• ½ cup mozzarella cheese, shredded
• ½ tomato, diced
• 1 green onion, diced

Directions:

1. Preheat the oven to 375 degrees F.
2. Prepare all ingredients. Spread BBQ sauce on wrap or pizza crust base, and then layer the meat, veggies and cheese. I like to do some cheese on the bottom and some on the top.
3. Bake for 15 minutes or until the cheese is golden brown. Top with green onion and tomato, and enjoy!

2. Veggie Lentil Burgers

Author: Health Stand

Veggie burgers are a tasty and inexpensive substitute for meat patties. You’ll be surprised by how similar the flavor is. The addition of breadcrumbs and cheese makes these burgers a complete protein and the perfect quick and easy summer meal.

Makes 5 servings. 

Ingredients:

• 1 can (19 oz/540 ml) brown lentils, drained and rinsed
• 2/3 cup dry breadcrumbs
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped celery
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper
• 1 tsp Worcestershire sauce
• 1 tbsp vegetable oil
• 1/2 cup shredded Cheddar or Swiss cheese

Directions:

1. In a large bowl, mash lentils. Stir in breadcrumbs, onion, celery, salt, pepper, 1/2 cup (75 mL) water and Worcestershire sauce until well blended. Form into five 3/4-inch (2 cm) thick patties.
2. In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.

3. Grilled Chicken and Veggie Kabobs

Author: Health Stand

Put the chicken and vegetables in the marinade a day ahead, and you’ll have a quick, simple, and delicious summer dinner to put on the grill after a day of fun in the sun. Feel free to substitute your own favourite veggies, maybe freshly picked from the garden, in these yummy kabobs.

Makes 4 servings.

Ingredients:

• 1 lb chicken breasts cut into 1-inch pieces
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow or orange bell pepper, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch rounds
• 1 red onion, cut into 1-inch pieces
• 1 cup mushrooms

Honey Mustard Marinade

• ¼ cup olive oil
• 1/3 cup soy sauce
• ¼ cup honey
• 1 tsp minced garlic
• 1 tbsp Dijon mustard
• 1 tsp dried rosemary
• Salt and pepper to taste

Directions:

1. Dice chicken into 1-inch pieces.
2. In a large bowl add all marinade ingredients.
3. Whisk to combine.
4. Dice all veggies and add chicken and veg to sauce in large bowl.
5. Toss to combine.
6. Cover and refrigerate for 1hr-24 hours.
7. Using soaked wooden skewers or metal skewers, slide on alternating chicken and vegetables onto skewers until all used up.
8. Cook on preheated grill for 5-7 min per side until all cooked through.

4. Grilled Chickpeas with Kale & Red Peppers

Author: Health Stand

This is a wonderful vegetarian dinner for the BBQ. It is great for a speedy weekday summer meal and also works great leftover for lunch. This meal is not only loaded with flavour but also nutrition since it is high in vitamin C, iron, calcium, protein, and fibre.

Makes 4 servings.

Ingredients:

• 2 cans (19 oz or 540ml each can) chickpeas (garbanzo beans) drained and rinsed
• 4 cloves garlic, minced
• 1 large sweet onion, chopped into long slices
• 4 tbsp olive oil
• 2 red peppers, chopped into long slices
• 6 cups kale, chopped into bite-sized pieces
• Salt and pepper to taste

Directions:

1. Heat BBQ and prepare a greased BBQ basket or pan.
2. Meanwhile, mix together chickpeas, garlic, onion, red peppers and olive oil in a bowl and add to BBQ basket and place on the grill. Stir regularly until chickpeas are slightly browned and onions and red peppers are softened and grilled.
3. When almost ready to serve, add kale and stir constantly until the kale is slightly wilted. Serve immediately on its own or with garlic toast, pita bread or over rice.

5. Meal-in-One Chicken, Potato & Veggie Tinfoil Packs

Author: Health Stand

This healthy grilling meal is super easy and ideal since there is no mess as everything goes in one tinfoil package per person. Plus, you don’t need a formal recipe! Just include whatever veggies you have in the fridge.

Ingredients:

• 1 chicken breast per person
• Assorted vegetables diced in bite-sized pieces
• Your favourite BBQ sauce
• Oil of your choice
• Salt and pepper
• Tinfoil

Directions:

1. Place 1 chicken breast brushed with your favorite BBQ sauce in the middle of your aluminum foil.
2. Place chopped vegetables around the chicken (try zucchini sliced into thin rounds, red/yellow/orange bell peppers sliced into thin strips, asparagus, sliced onion, thinly sliced carrot matchsticks as well as baby potatoes sliced into quarters).
3. Drizzle veggies with oil and season with salt and pepper.
4. Seal the tinfoil packages tightly and place on a medium heat grill, flipping once until chicken is completely cooked through (approximately 20-30 minutes).

Note: For durability, each tinfoil pack needs two sheets of aluminum foil stacked one on top of the other (or use a single layer of the extra-strong aluminum foil). The size of your tinfoil should have enough room to fit one chicken breast and veggies and the ability to fold and cover, and seal your meal completely). 

6. Filo-Wrapped Salmon with Spinach

Author: Health Stand

Filo-wrapped salmon looks really fancy, BUT it is actually easier to make than you think and works great as a make-ahead item for a BBQ or camping expedition.

Ingredients:

• Filo pastry
• Butter
• Spray oil of choice
• Raw salmon
• Cooked spinach or Swiss chard
• Feta cheese or herb and garlic flavoured cream cheese
• Tinfoil

Directions:

1. Brush filo pastry with a bit of butter or spray with oil.
2. Place your raw salmon in the middle and top with wilted/cooked spinach or Swiss chard and either feta cheese or herb and garlic flavored cream cheese.
3. Place in aluminum foil packages and on the top rack of your BBQ or away from open flame if cooking on the open fire.

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