8 BBQ Recipes — Perfect After the Lent Window (16/8 or 18/6)

* Values are indicative, calculated at ~200g portions of meat + minimal garnish, no extra-bread or industrial sauces.

🍋 1. Chicken breast “Lemon & Rosemary”

‍(~230 Calories | Protein 40 g | Fat 5 g | Carbohydrates 2 g)

Marinade (30 min):

• 2 tablespoons olive oil
• juice + zest of a lemon
• 1 teaspoon dried rosemary
• 2 crushed garlic cloves, salt, pepper

Method of preparation

1. Mix all ingredients in a bowl, massage 2 chicken breast fillets.
2. Leave in the refrigerator 30 min.
3. Direct grill, 4 min/part (medium-high heat).
4. Leave for 3 min to “rest”, then slice.

🌶️ 2. Spicy chicken legs in yogurt

(~290 Calories | Protein 28 g | Fat 18 g | Carbohydrates 4 g)

• 4 lower legs, skinless
• 150 g Greek yogurt 2%
• 1 teaspoon smoked paprika • ½ teaspoon chilli
• juice of ½ lemon • salt, pepper

Method of preparation

1. Mix yogurt + spices and marinate the legs ≥ 2 h.
2. Grill medium 6-7 min/part, up to 75 °C internal.
3. Serve with lettuce (which you like).

🍖 3. Pork neck “Low-Sugar BBQ”

(~340 Calories | Protein 30 g | Fat 23 g | Carbohydrates 3 g)

Marinade (≥ 2 h)

• 1 tablespoon tomato paste • 1 teaspoon mustard • 1 teaspoon apple cider vinegar
• ½ teaspoon paprika • granulated garlic • salt, pepper

Method of preparation

1. Grease 4 slices of neck; let cool ≥ 2 h.
2. Grill medium 5-6 min/part.
3. Rest 5 min, cut diagonally (to impress your guests 😊).

🍯 4. Pork tenderloin with mustard & thyme

(~260 Calories | Protein 32 g | Fat 13 g | Carbohydrates 1 g)

1. Grease the mussel (≈ 400 g) with 2 teaspoons Dijon mustard + 1 teaspoon thyme; salt, pepper.
2. Grill hot 2 min/side, then indirect zone 10 min (63-65 °C internal).
3. Rest 5 min, slice.

🍃 5. Beef tenderloin with gravy Chimichurri

(~410 Calories | Protein 35 g | Fat 28 g | Carbohydrates 2 g)

Chimichurri sauce (2 servings)

• 1 bunch parsley chopped. • 1 clove garlic
• 3 tablespoons olive oil • 1 tablespoon red wine vinegar
• ½ tsp chilli flakes • salt, pepper

Method of preparation

1. Stir the sauce; leave for 10 min.
2. Oil + salt on the anthracite (2 cm of fat the anthracite can have).
3. Grill very hot 3 min/part (medium-rare, as most people eat it).
4. Rest 4-5 min, cut into slices, add sauce on top.

🧪 Vinegar lowers the glycemic peakand helps the digestion of fats.

6th. Beef skewers with vegetables

(~320 Calories | Protein 30 g | Fat 18 g | Carbohydrates 8 g)

Ingredients

• 400 g diced beef pulp
• red pepper, onion, zucchini
• Marinade: 1 tablespoon oil, 1 teaspoon granulated garlic, 1 teaspoon oregano (and/or rosemary), salt, pepper

Method of preparation

1. Marinate meat + vegetables 30 min.
2. Mount on sticks.
3. Medium-high grill 4 min/part.

🧀 7. “Lean” beef burgers with matured cheese

(~360 Calories | Protein 33 g | Fat 24 g | Carbohydrates 2 g)

Ingredients

• 150 g minced beef 10% fat
• ¼ teaspoon salt, pepper, ½ teaspoon smoked paprika
• 1 slice of aged cheddar

Method of preparation

1. Forms a compact meatball; season.
2. Grill 3 min/part; add the slice of cheese at the last minute to melt.
3. Serve in lettuce leaves with red onion rounds.

ℹ️ Do not clutter the burger too much. Leave it with fewer ingredients that can be consumed without compacting it.

🌿 8. Flank steak “anti-cravings” with balsamic vinegar

(~380 Calories | Protein 34 g | Fat 25 g | Carbohydrates 4 g)

Marinade (30 min)

• 1 tablespoon olive oil • 1 tablespoon balsamic vinegar
• 1 teaspoon dried thyme • salt, pepper

Method of preparation

1. Marinate the flank 30 min.
2. Grill hot 4 min/part.
3. Rest 5 min; cut “on the fiber”.

🔧 Quick BBQ Tips

1. Medium fire → fewer carcinogenic compounds.
2. Perforated tray for vegetables; do not fall among the hearth.
3. Add vinegar/lemon to salads → better fat digestion.
4. Mineral water + salt + lemon juice for electrolytes.
5. Instead of white bread, choose baked vegetables or salad.

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