Get the barbecue with MasterChef star Gregg Wallace’s healthy barbecue recipes – which helped him lose 4.5 stone

On the second day of our summer food exclusive to Gregg Wallace, the MasterChef star reveals eight barbecue favorites and lighter dishes.

As the mercury rises, many of us will be heading outside to cook. So why not try something a little different, healthy and easy on the budget too?

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Greg Wallace has a collection of the best summer recipes for a heat waveCredit: David Cummings

“These recipes are simple, easy and delicious – just what we need to get the nation to adopt healthy eating habits,” says Greg, 57, who has lost four stones through exercise and a healthy diet.

“I hope you will be inspired to try some simple healthy cooking this summer.”

Marinated Cauliflower Salad

Marinated Cauliflower Salad

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Marinated Cauliflower SaladCredit: David Cummings

Serve 2 as a main dish or 4 as a side dish

you need:

1 large cauliflower
Extra virgin olive oil
1 teaspoon garlic paste
1 teaspoon ginger paste
1 teaspoon turmeric
1 teaspoon red pepper paste
1 teaspoon allspice mix
1 lemon
1 bunch chopped parsley leaves
1 handful of pomegranate seeds
4 tablespoons plain yogurt

method: Preheat the oven to 200°C/gas mark 7. Cut the cauliflower stalks and then cut them into small, lumpy florets.

Place the cauliflower florets in a large roasting dish and sprinkle with olive oil, ginger, garlic paste, turmeric, red pepper paste and allspice powder. Mix well using your hands to coat completely and blend together.

Place the dish in the oven and roast for 25-30 minutes, until the cauliflower is charred from the edges and just cooked through.

As soon as it comes out of the oven, we mix in the dish and then pour the cauliflower with the yogurt and lemon juice (cut a lemon in half and squeeze to get rid of the juice).

Top with pomegranate seeds, finely chopped parsley and a slice of half a lemon for garnish.

Serve it as a main dish with some bread and a salad, or as a side dish for a healthy barbecue.

Absolute tuna burger from Gregg

Absolute tuna burger from Gregg

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Absolute tuna burger from GreggCredit: David Cummings

makes 4

you need:

  • Handful of chopped frozen peppers
  • Two cans of tuna
  • 2 tablespoons breadcrumbs
  • 1 cucumber
  • 1 egg
  • 1 iceberg lettuce
  • 2 green onions
  • 80gm canned sweet corn
  • 4 whole grain bread
  • 2 tablespoons flour
  • 4 slices cheddar cheese (optional)

method: Heat the barbecue. Chop the green onions and filter the tuna.

Add all of your ingredients to a bowl and mix them together, except for the lettuce, cucumber, flour, and whole wheat bread.

Once the mixture is well mixed, add the flour to the bowl and mix again. Now shape the mixture into patties the size of your palm.

If cooking on a grill, make sure the coals or grill are hot, then place the burgers on the grill and cook for 3-4 minutes on each side.

If cooking in a frying pan, add oil to the skillet over medium heat, add the pancakes and cook for 3 minutes per side.

Assemble your burgers using the rest of your ingredients, add slices of cheddar if you like.

Grilled chicken on souvlaki style with vegetable skewers

Grilled chicken on souvlaki style with vegetable skewers

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Grilled chicken on souvlaki style with vegetable skewersCredit: David Cummings

It is made from 6 to 8 kebabs

you need:

  • 4 chicken breasts
  • 1 green pepper
  • 1 red onion
  • 2 lemons
  • 3 tablespoons plain yogurt
  • olive oil
  • 2 cloves garlic
  • 1 tablespoon dried thyme
  • 2 teaspoons smoked paprika
  • 1 teaspoon dried or chopped fresh mint
  • 1 teaspoon dried dill
  • 1 tablespoon honey
  • Salt and pepper to taste

method: Soak some skewers in water for 30 minutes and heat the roast.

Cover the chicken in clingfilm and smooth the breasts by hitting them with a dough hook.

It should just start to break apart instead of completely crushing it. Cut the breasts into four strips lengthwise.

In a bowl, mix lemon juice, yogurt, olive oil, grated garlic, dried oregano, paprika, pepper, and salt.

Add the chicken and stir until the ingredients are covered. Place in the refrigerator to marinate for 20 minutes to two hours.

For the tzatziki sauce, grate the cucumbers in a clean towel or cloth and squeeze out the water. Grate the garlic or chop it last.

Stir cucumber, garlic, mint and dill into the yogurt. Add salt and pepper to taste.

Cut the pepper and onion into large strips (the size of a 50 pence coin).

Thread a slice of each vegetable onto the skewer, followed by a slice of chicken. Repeat until you have four pieces of pepper, onion, and chicken on the skewer.

When the charcoal grill turns white and the smoke is gone, place the skewers on the grill, stirring occasionally, until the chicken is cooked through and the vegetables are charred.

(They can also be cooked under a preheated grill, turning them regularly.)

In the last 2 minutes of cooking, mix 1 tablespoon of honey with lemon juice and mix the kebabs until lightly glazed.

Served with tzatziki, fresh salad and grilled bread.

Grilled shrimp with citrus and garlic

Grilled shrimp with citrus and garlic

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Grilled shrimp with citrus and garlicCredit: David Cummings

Serves 3-4

you need:

  • 12 large raw shrimp
  • 2 cloves garlic mashed
  • 1 lemon
  • ½ lemon
  • 2 red peppers
  • bunch of coriander
  • 1 teaspoon honey
  • 1 bag of salad of your choice
  • olive oil
  • 1 pomegranate
  • 200g giant couscous (sometimes called pearl couscous)
  • 25 ml chicken broth
  • 2 lemons
  • 1 bunch mint
  • 1 bunch coriander

method: In a shallow dish, combine garlic (if using) with lemon juice, lime, pepper (finely chopped), olive oil, and honey.

Add prawns, season with black pepper and marinate in the refrigerator for 30 minutes.

Place prawns in a hot skillet until pink and cooked through, brushing with any remaining seasoning.

For couscous, cut the pomegranate in half and chop the seeds with a wooden spoon by placing the cut side of the fruit down and hitting the skin firmly with the spoon.

This will remove the seeds and leave the white membrane in the skin.

Put the couscous in a bowl and pour the stock or boiling water over the couscous and mix it in the olive oil and lemon juice.

Season with sea salt and freshly ground black pepper.

Once the couscous has cooled, add the mint, coriander and pomegranate, top with the prawns and enjoy.

Moroccan chicken tray

Moroccan chicken tray

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Moroccan chicken trayCredit: David Cummings

Serves 4

you need:

  • 2 red onions
  • 4 islands
  • 1 sweet potato
  • 2 tablespoons of Ras El Hanout spices
  • 500gm minced chicken
  • 40 grams of pomegranate seeds
  • 4 tablespoons natural yogurt
  • olive oil

method: Preheat oven to 180°C / gas mark 4.

Cut the vegetables into small pieces, then place the chopped red onions, carrots and sweet potatoes on a large baking sheet.

Mix 2 tablespoons of olive oil and Ras El Hanout spices together in a bowl and sprinkle over the vegetables, stirring/stirring until evenly coated.

Place in the oven and roast for 30-40 minutes, or until vegetables are tender.

Place a large saucepan over medium/high heat and add 1 tablespoon of olive oil followed by minced chicken and fry for 8-10 minutes, stirring constantly, until fully cooked. Reduce the temperature to the lowest level.

When the vegetables are cooked, invert onto a serving platter and cover with the cooked chop.

Finish the mixture with pomegranate seeds and a little natural yogurt.

Chicken rash with mango sauce

Chicken rash with mango sauce

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Chicken rash with mango sauceCredit: David Cummings

Serves 4

you need:

  • 2 green onions
  • 4 chicken breasts
  • ½ red pepper
  • 1 teaspoon jerk seasoning
  • 2 lemons
  • 1 mango
  • olive oil

method: Preheat the grill or preheat the oven to 220°C / gas mark 7 and soak the skewers in water (unless you use metal skewers).

Chop the ends of the green onions, then chop them into thin slices, and add them to a bowl.

Cut the peppers in half, roll them in half and return them to the refrigerator.

Remove the seeds and pulp from the other half, then cut in half again and then into smaller sections to make pieces.

Add these to the same bowl. Cut the mango, remove the core, then cut the fruit into small pieces and add to the bowl.

Cut the lemon in half and then squeeze the juice of the halves into the bowl and mix everything together with a spoon.

Pour the herc seasoning, 1 tablespoon of olive oil and the juice of another lemon into a separate bowl and mix together.

Cut the chicken into small pieces and add to the jerky seasoning bowl, turning to coat all the chicken pieces.

Thread the chicken pieces onto the skewers – there should be about six pieces on each skewer – and either add them to the griddle or put them on the plate.

Place the chicken skewers in the oven for 10 minutes at 220°C/Gas Mark 7 or place the chicken skewers on the hot grill, turning occasionally, until cooked through.

Serve chicken skewers with mango sauce.

Grilled corn on the cob with a layer of smoked cheese

Grilled corn on the cob with a layer of smoked cheese

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Grilled corn on the cob with a layer of smoked cheeseCredit: David Cummings

makes 8

you need:

  • 6 corn on the cob
  • 100gm grated parmesan cheese
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • A handful of fresh coriander
  • Soft butter (butter that comes out of the fridge)

method: Heat the barbecue. Boil the kettle and place the corn on the cob in a large saucepan on the stove.

Pour boiling water over the corn and bring to a boil. Cook for 2-3 minutes.

While it is boiling, put the paprika, garlic powder and grated cheese in a bowl and mix together.

Cut the cilantro into coarse pieces on a board. Remove the corn from the heat and drain it in a colander.

When the grill is hot, use tongs to place the corn on the grill and turn it black to your liking for 2-3 minutes, stirring regularly.

Remove the corn from the roast and put it on a plate.

Spread a thin layer of butter on each, then roll the corn in the spice and cheese mixture until completely covered.

Finally, sprinkle the cilantro over the cilantro until done and serve.

(If you don’t have a barbecue, simply boil the corn, drain, and coat with butter and cheese.)

BBQ steak with bean butter salad

BBQ steak with bean butter salad

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BBQ steak with bean butter saladCredit: David Cummings

serves 2

you need:

  • 2 fillet steaks
  • 1 packet bean butter
  • 1 head of broccoli
  • 1 lemon
  • Salt and Pepper
  • Extra virgin olive oil

method: Remove the steaks from the refrigerator and put them on a plate, then sprinkle them with olive oil and season with a little salt and pepper.

Leave aside. Heat the barbecue. Chop off the tip of the broccoli stalk and then chop the rest into small pieces/florets.

Place a skillet over medium heat and add 1 tablespoon of olive oil to the skillet.

Empty the can of buttered beans into the skillet with the broccoli and toss together.

While cooking, season with pepper and salt to taste. After two minutes, stir over low heat and mix occasionally.

Once the grill is hot enough and the coals are white, place the steak on the grill using tongs.

Leave the steak for about 4 minutes (less if you like it rarely, and more if you like the steak to be well cooked) then flip the steak and do the same on the other side.

Once they are sufficiently cooked for you, remove them from the grill and let them rest for 5 minutes on a plate or board.

While the steak is resting, remove the beans and cauliflower from the heat and pour into a serving bowl.

Add another drizzle of olive oil and lemon juice (cut the lemon in half and squeeze) over the beans and broccoli, then add another pinch of pepper.

Cut the steaks into strips and add them to the top of the bean and broccoli salad.

  • Gregg’s fitness and nutritional platform ShowMe.Fit is now available for £7 per month. Visit showme.fit.

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