BBQ Cook BookGeorGe Anderson’s CleAn

Recipes foR a summeR of healthy eating

www.byGeorgeAnderson.com

INTRoDUCTIoN

Welcome to my Clean BBQ Cook Book, where you’ll find loads of great recipes to keep you on track through the summer.

Barbecues are a great option when you’re trying to keep your diet on track but don’t want to feel like the odd one out ‘eating weird healthy stuff’.

Once you start trying out some of these healthy mains, side dishes, dips & desserts you’re bound to be inspired to experiment with some of your own creations.

Have fun and stay healthy,

George Anderson

CoNTeNTsMain Dishes

BBQ Chicken 02BBQ Ribs 03BBQ Spatchcock Chicken 04Beef 7 Spinach Burgers 05Butterflied Leg of Lamb 06Cajun Salmon 07Chicken and Vegetable Skewers 08Chilli and Lemon Prawns 09Classic Sirloin Steaks 10Honey 7 Mustard Drumsticks 11Pork Souvlaki 12Sea Bass 13Teriyaki Chicken 14Turkey Burgers 15Turkey Skewers 16Vegetarian Burgers 17

Vegetables, Sides and Salads

Aubergine and Honey Slices 19Coleslaw 20Grilled Courgettes 21Grilled Halloumi 22Lolliepop Onions 23Noodle Salad 24Plain Flatbreads 25Rice Salad 26Stuffed Peppers 27

Sauces, Dips and Drizzles

Avocado 29Mayonnaise 30Roasted Red Pepper Mayonnaise 31Smokey BBQ Sauce 32Sweet Drizzle 33Tomato Sauce 34Tzatziki 35 Desserts

Strawberry and Banana Frozen Yogurt 37Mango and Strawberry Frozen Yogurt 37Grilled Pineapple 38Mango 39Sweet Nectarines 40 Sweet Strawberries 41

MAIN DIsHes

Main Dishes 01

BBQ CHICkeN WINGsServes 4

Ingredients

• 12 chicken wings• 1 batch of BBQ sauce (see sauces and dips)

Method

1. Marinade wings for 2 hours in fridge.2. Keep a little sauce to use as a dip.3. BBQ for 20-30 mins.

TIP: You can cook these in an oven at 220 degrees for 20-25 mins

Main Dishes 02

BBQ PoRk RIBsServes 1

Ingredients

• 2 sheets pork ribs separated• 1 bottle soda water• 3 Star Anise

Method

1. Cover ribs with soda and add Star Anise.2. Cover with tin foil and cook in oven for 1 hour. (150 degrees fan assisted ovens)3. Take out of water and cover with BBQ sauce.4. Leave in fridge overnight or freeze at this stage for another occasion.5. BBQ for 30 mins.

TIP: To cook indoors. Cook in fan oven at 200 degrees for 30 mins.

Main Dishes 03

BBQ sPATCHCoCk CHICkeN

Method

1. 1 chicken cut along the spine and spread out, flatten with your hand.2. Cover with your favourite herbs and spices.3. Put on top of BBQ and close lid.4. Cook for 1 hour then test to see if cooked through. (If your BBQ does not have a lid then turn a few times during cooking - approximately 20-30 mins each side)

TIP: Also good with BBQ sauce – just keep basting

Main Dishes 04

BeeF AND sPINACH BURGeRsServes 6

Ingredients

• 450g lean steak mince• 1 onion finely chopped• 50g gluten free oats• 1 tbsp mayonnaise*• 1 tbsp oil*• ¼ tsp onion granules*• ¼ tsp celery salt*• ¼ smoked paprika*• ¼ tsp garlic granules*• ¼ tsp salt*• 1-2 blocks frozen spinach

Method

1. Soften onions and oats in oil until onions are soft.2. When cool add all *ingredients and mix well.3. Form into burger shapes.4. BBQ for 5-7 mins on each side, turning only once.

TIP: I invested in a burger shaper (£5 from Amazon)

Main Dishes 05

BUTTeRFLIeD LeG oF LAMBServes 8

Ingredients

• 100g parma ham finely chopped*• ½ tsp fish sauce*• 1 tsp garlic granules*• 2 tsp parsley*• 1 tbs balsamic vinegar*• 8 lemon wedges• 1 leg of lamb• 2 tbs sweet drizzle (see sauces and dips)

Method

1. Make all * ingredients into a paste.2. Cut round the exposed bone until detached.3. Cut several slits along lamb and fill with paste.4. Cook from room temperature 15-20 mins each side.5. Leave to rest.6. Serve with lemon.

TIP: Indoor grill for the same length of time

Main Dishes 06

CAJUN sALMoNServes 4

Ingredients

• 4 salmon steaks• 2 tsp smoked paprika• 1 tsp salt• 1 tsp black pepper• 1 tsp garlic granules• 1 tsp onion salt• 1 tsp oregano• 1 tsp thyme• ½ tsp cayenne powder

Method

1. Mix all ingredients except salmon.2. Coat salmon in mixture.3. Refrigerate for 2 hours.4. BBQ 6-8 mins each side.

TIP: You can buy Cajun seasoning ready mixed

Main Dishes 07

CHICkeN AND VeG skeWeRsServes 6

Ingredients

• 4 chicken breasts cubed• 1 red and 1 green pepper deseeded and cut into squares• 6 cherry tomatoes• 1 courgette thickly sliced• 1 red onion quartered and separated

Method

1. Make up skewers alternating chicken pieces with a piece of veg.2. BBQ 20-30 mins turning frequently.

TIP: You could also use fish and lemon slices alternately

Main Dishes 08

CHILLI AND LeMoN PRAWNs

Ingredients

• 20 uncooked tiger prawns• 1 tbsp honey• 1 tbsp tamari soy sauce• 2 tbsp chopped coriander• ½ tsp garlic granules• ½ tsp ginger• ½ tsp chilli flakes• 3 tbsp lemon juice

Method

1. Mix all sauce ingredients together and add to prawns.2. Refrigerate for up to 2 hours.3. Cook until pink (about 3 mins each side).

TIP: You can use fresh herbs and spices but for speed I have used dried

Main Dishes 09

CLAssIC sIRLoIN sTeAksServes 4

Ingredients

• 4 x 8oz Sirloin steaks• ½ tsp melted butter• ½ tsp oil• 1 tsp black pepper• salt to taste

Method

1. Brush room temperature steaks with butter, oil and pepper.2. Cook for between 3-6 mins on each side depending on preference.3. Remove from heat.4. Add salt and let steaks rest for 5 mins in a warm place.

TIP: You could add garlic, chilli or paprika

Main Dishes 10

MUsTARD AND HoNeY DRUMsTICksServes 4

Ingredients

• 8 chicken drumsticks – slash each one twice• 1 tbsp lemon juice• 3 tbsp honey• 2 tbsp Dijon mustard• 2 tbsp tamari• 1 tsp salt• 1 tbsp sesame seeds

Method

1. Mix all marinade ingredients together and pour over chicken.2. Refrigerate for 2 hours.3. Grill on BBQ for 15-20 mins turning frequently.

TIP: These can be frozen after marinade is added. Defrost thoroughly in fridge. Can be cooked on an indoor grill for 15-20 mins.

Main Dishes 11

PoRk soUVLAkI

Ingredients

• 700g pork shoulder steaks• 50ml good Greek olive oil*• juice of 1 lemon• ¼ tsp garlic granules• salt & pepper• 1 tbsp oregano

Method

1. Cut pork into 2.5 cm cubes.2. Mix all other ingredients then add to pork.3. Cover and place in fridge for 2 hours.4. Skewer the meat tightly.5. Cook on BBQ for 15-20 mins turning occasionally.6. Pour over remaining marinade during the last few minutes of cooking.

TIP: After you skewer the pork it can be frozen at this point. Defrost overnight in fridge and cook as above. Serve with flatbreads, dips and salad.

Main Dishes 12

seA BAssIngredients

• 4 small sea bass• 2 tsp garlic granules*• 2 tsp onion granules*• 1 tsp smoked paprika*• olive oil to drizzle• 3 tbsp butter• 2 tbsp dill• ½ tsp garlic granules

Method

1. Bring fish to room temperature.2. Wash and pat dry.3. Rub olive oil all over fish.4. Sprinkle *mix all over fish.5. Cook on BBQ for about 7 mins each side. TIP: Melt butter and mix in dill and garlic – drizzle over fish to serve

Main Dishes 13

TeRIYAkI CHICkeN

Ingredients

• 8 skinless and boneless chicken thighs• 4 tbsp rice wine vinegar• 1 tbsp agave nectar• 1 tsp fish sauce• 4 tbsp tamari

Method

1. Cut chicken into cubes.2. Mix all other ingredients and pour over chicken.3. Refrigerate for a few hours or overnight overnight.4. Skewer chicken.5. Cook 7 mins each side.

TIP: Any leftover sauce can be cooked on the stove. It makes a lovely sticky dipping sauce

Main Dishes 14

TURkeY BURGeRsServes 6

Ingredients

• 400g turkey mince• ½ tsp salt• 1 large onion finely chopped• 50g gluten free oats• 1 tbsp oil• ½ tsp garlic granules• ½ tsp onion granules• ½ tsp cumin• ½ tbsp mayonnaise

Method

1. Heat oil and fry onions and oats until onions are soft.2. When cool add to turkey mince and make into burger shapes.3. Cook for 5 mins on each side turning only once..

TIP: Use frozen chopped onions if short of time

Main Dishes 15

TURkeY skeWeRs

Ingredients

• 500g lean turkey mince• 1 onion softened in oil• 2 tsp garlic granules• 2 tsp smoked paprika• 1 tsp oregano• 1 tsp Cajun powder• 1 tsp salt• 1 tbsp mayonnaise

Method

1. Let onion cool then mix all ingredients together.2. Squeeze into sausage shapes.3. Stab with skewers.4. Grill 8-10 mins each side.

TIP: Don’t turn often or they will fall apart

Main Dishes 16

VeGeTARIAN BURGeRsIngredients

• 1 tbsp oil• 1 small onion chopped• 2 spring onions finely chopped• 1 ½ garlic granules• ½ tsp chilli powder• 1 tsp Cajun powder• 3 tins mixed beans rinsed, drained and mashed• 1 large egg• 100 g gluten free oats• 150g feta crumbled

Method

1. Soften onions then add spices.2. Cook for a further 2 mins and allow to cool.3. Add all ingredients together and form into burger shapes.4. Cook 3-4 mins either side.

TIP: Can be frozen before cooking

Main Dishes 17

VeGeTABLes, sIDes AND sALADs

Vegetables, Sides and Salads 18

AUBeRGINe & HoNeY sLICesServes 4

Ingredients

• ½ tbsp Fish Sauce* • ½ tbsp Runny Honey*• 1 tbsp Dijon Mustard*• 1 tsp Ginger Powder*• 1 tsp Garlic Granules*• 1 ½ tbsp Tamari*• 1 ½ tbsp Vinegar*• 2 Aubergines Sliced

Method

1. Mix all * ingredients well together to make a drizzle.2. Score crisscross on the side of the Aubergines.3. Brush them with Drizzle.4. Cook scored side down, then turn for a further 5 mins.5. Serve hot with left over sauce, drizzled over the top.

Vegetables, Sides and Salads 19

CoLesLAW

Ingredients

• 1 small Sweetheart Cabbage• 2 Carrots• 1 Red onion• ½ tsp Salt• ½ tsp Dijon Mustard• 1 Pinch Nutmeg• 1 Cup Mayonaise

Method

1. Shred the cabbage and carrots.2. Slice red onion.3. Mix everything together.

TIP: Serve with everything

Vegetables, Sides and Salads 20

GRILLeD CoURGeTTesServes 4

Ingredients

• Olive oil• 4 Large Courgettes sliced• Salt & Pepper

Method

1. Brush with oil & season.2. Grill 5-7 mins each side.

Vegetables, Sides and Salads 21

GRILLeD HALLoUMI

Ingredients

• 1 pkt Halloumi

Method

1. Cut into thick ½ “ slices.2. Brush with oil.3. Grill a few mins each side.4, Serve with side salad.

FBF/Friendly is at Waitrose

TIP: Another dish best served on a “Hot Greek Island”

Vegetables, Sides and Salads 22

LoLLIePoP oNIoNsIngredients

• 3 Red Onions• 1 tbsp Balsamic Vinegar*• 1 tbsp Olive Oil*• 1 tsp Salt*• ½ tsp Rosemary*

Method

1. Mix the * ingredients.2. Skewer onions & pour mix over them.3. Cook on BBQ for 5-10 mins each side.

TIP: Lollipop onions go well with burgers

Vegetables, Sides and Salads 23

NooDLe sALADServes 4

Ingredients

• 250g Rice Noodles, cooked & cut up*• ¼ Cucumber, deseeded & sliced *• 1 Carrot thinly sliced *• 4 Spring onions sliced*• 2 Red chillies sliced *• 2 tbsp chopped coriander• 2 tbsp Mint leaves * (optional)

Dressing• 4 tbsp Lime juice• 4 tbsp Fish Sauce• 1 tsp Agave

Method

1. Mix the * ingredients then toss in dressing.

TIP: Nice with leftover BBQ mixed through

Vegetables, Sides and Salads 24

PLAIN FLATBReADsMakes 6-8

Ingredients

• 250g Gram Flour• 300ml Water• ½ tsp Onion Salt• ½ tsp Garlic Granules• ½ tsp Cumin• ½ tsp salt

Method

1. Mix everything together.2. In a very hot non stick pan, wipe a little oil round the pan.3. Make one at a time.4. Cook 2 mins each side.5. Reheat on BBQ for a few seconds each side.

TIP: You can make them with less water, add veg & different spices

Vegetables, Sides and Salads 25

RICe sALADServes 6

Ingredients

• 200g Basmati & Wild Rice• ½ red onion chopped• 5 quartered Cherry Tomatoes• 1 sml tin Kidney Beans• 1 sml tin Chic Peas• ¼ Red Pepper chopped• ¼ Yellow Pepper chopped• ¼ Green Pepper chopped• Juice of 1 Lemon• 1 Sml bunch of Corriander chopped• 2 Spring onions chopped• 2 tbsp mixed seeds or nuts

Method

1. Cook rice until soft, cool in cold water and leave to dry out.2. Mix everything together & serve.

TIP: Nice with prawns or Parma Ham

Vegetables, Sides and Salads 26

sTUFFeD PePPeRs

Ingredients

• 8 Chiquino Peppers ( Small and Seedless)• 125g Goats Cheese*• ½ tsp Chilli Flakes*• Olive Oil

Method

1. Mix the * ingredients.2. Put a small slit in the peppers, then stuff with * ingredients.3. Coat in a little oil.4. Cook on grill for about 5-8 mins turning often

TIP: Can be stuffed with any herbs & spices you like

Vegetables, Sides and Salads 27

sAUCes, DIPs AND DRIzzLes

Sauces, Dips and Drizzles 28

AVoCADo & MANGo sALsAIngredients

• 1 large Mango finely chopped• 1 Avocado finely chopped• ½ Red onion finely chopped• ½ tsp Chilli flakes• Juice of 1 Lime• 1 tbsp White wine vinegar• 2 tbsp Olive oil• Season to taste

Method

1. Mix everything together, cover in cling film and leave at room temperature for an hour.

TIP: Frozen chopped mango works & saves time

Sauces, Dips and Drizzles 29

MAYoNNAIseIngredients

• 2 Egg Yolks *• 1 tsp Dijon or Wholegrain Mustard *• 1 tbsp White wine vinegar *• 300mls Light Olive Oil • ½ tsp Garlic granules *• ½ tsp Salt *

Method

1. Blend together the * ingredients.2. Whisk in Olive oil slowly until pale & thick.

TIP: If having with Fish, add the juice of ½ Lemon or Chilli if you like it hot

Sauces, Dips and Drizzles 30

RoAsTeD ReD PePPeR MAYoNNAIseIngredients

• 2 Red Peppers• 1 cup Mayo

Method

1. Half Red peppers and deseed.2. Grill until to start to blacken.3. Take skin off.4. Blend with Mayo.

TIP: Add some chilli if you like it hot

Sauces, Dips and Drizzles 31

sMokeY BBQ sAUCeIngredients

• 500g Passata• 1 tsp Dijon or wholegrain mustard• 3 tbsp Balsamic Vinegar• 2 tsp Agave• 2 tsp Smoked paprika• ½ tsp Garlic granules• 3 tbsp Tamari• 1 Star Anise• Pinch of cinnamon

Method

1. Put all in a sauce pan and cook on a low temperature for ½ hour.2. Then add ½ tbsp honey.3. Remove Star Anise and leave to cool.4. Use as a Marinade or a Dip.

TIP: Add Chilli flakes if you like it hot

Sauces, Dips and Drizzles 32

sWeeT DRIzzLeIngredients

• 2 tbsp Tamari• ½ tbsp. Agave

Method

1. Mix together.

TIP: Lovely drizzled on a meat wrap

Sauces, Dips and Drizzles 33

ToMATo sAUCeIngredients

• 400ml Passata• 1 tbsp Mustard• 3 tbsp Cider Vinegar• 1 tbsp Honey• ½ tsp Onion salt• ½ tsp Garlic salt• 4 tbsp Tamari• 2 tbsp Agave• 1 tsp Salt

Method

1. Simmer everything for 30 mins.2. Cool & keep in fridge.

Sauces, Dips and Drizzles 34

TzATzIkI

Ingredients

• 150g Greek Yogurt• ½ Cucumber deseeded• ½ tsp Garlic granules• 1 tbsp Olive oil• 1 tsp Lemon Juice• 1 tsp Dill• ½ tsp Salt

Method

1. Grate cucumber into a sieve with salt and allow to drain.2. Mix everything together and leave overnight in fridge..

TIP: Tastes even better on a “Greek Island”

Sauces, Dips and Drizzles 35

DesseRTs

Desserts 36

FRozeN BANANA YoGURTIngredients

• 2 tbsp Honey• 5 Bananas• 250ml Yoghurt• 1 ½ tbsp. Lemon juice

Method

1. Blend honey & bananas until smooth.2. Blend yogurt in.3. Add lemon juice.4. Put in fridge for an hour, then freeze, after a few hours churn.5. Repeat freeze & churn until smooth.

TIP: Replace ½ banana with strawberries or try different fruits

Desserts 37

GRILLeD PINeAPPLeServes 4

Ingredients

• 1 Pineapple quartered & cored• 1 tbsp Lime juice or Lemon juice*• 2 tbsp Honey*

Method

1. Mix the * ingredients.2,. To grill keep turning every few minutes & keep brushing with glaze.

TIP: Nice with Greek Yogurt

Desserts 38

MANGo & sTRAWBeRRY FRozeN YoGURTServes 4-6

Ingredients

• 225ml Goats yogurt• 300g Strawberries• 2 Large Mango• 1 tsp Agave (optional)

Method

1. Blend & Freeze in 4-6 ramekins.2. When frozen top with coconut & berries./

sTRAWBeRRY & BANANA FRozeN YoGURTServes 4-6

Ingredients

• 225ml Goats yogurt• 300g Strawberries• 2 Bananas• 1 tsp Agave (optional)

Method

As above.Desserts 39

sWeeT NeCTARINesServes 4

Ingredients

• 4 Nectarines, halved & stoned• 1 tbsp Honey

Method

1. Brush Nectarines with honey.2. Grill flat side down for 5-6 mins.

TIP: Lovely with frozen Yogurt

Desserts 40

sWeeT sTRAWBeRRIes

Ingredients

• 500g Strawberries• 1 Lemon zest & juice *• 1 tsp Agave *• 1 large Piece foil

Method

1. Mix the * ingredients.2. Place strawberries in the centre of foil, pour mix over strawberries.3. Bring the edges of the foil together .4. Scrunch and seal.5. Grill for 5-6 mons.

Desserts 41