Find your new favorite BBQ recipe to bring to the next backyard cookout.
Summer is officially here! And with it comes the smells of summer: Freshly cut grass, a warm breeze and food from a backyard BBQ.
Gathering at an outdoor event to enjoy food together can be a great way to take advantage of the summer months. But for people living with myasthenia gravis (MG), food preparation sometimes may take too much energy.
That’s why we’ve gathered a few MG-friendly recipes that are easy to make but will still fit right in at your picnic table. These recipes are designed to be prepared in the comfort of your kitchen so you can beat the heat on a hot summer day. Try the BBQ spice blend with any of your favorite protein or vegetable options!
Ingredients
This BBQ spice blend is versatile enough to use for both recipes below as well as any BBQ-related recipe involving chicken, pork, beef, fish or vegetables.
- 2 Tbsp brown sugar
- 1 Tbsp cumin
- 1 Tbsp smoked paprika
- 2 Tbsp chili powder
- 1 Tbsp sweet (or Hungarian) paprika
- 1 Tbsp black pepper
- 1 Tbsp garlic powder
- 1 Tbsp onion powder
- 1 Tbsp dried oregano
- ½ tsp dried thyme
BBQ Spice Blend
Directions
- Place all ingredients in an airtight container. Stir to combine or close lid tightly and shake to combine.
Yield: 4 servings
Tip: By making your own custom blend, you can modify the ingredients to meet your dietary needs and control the level of sweetness or spiciness. Label your BBQ spice blend and add the date.
Ingredients
- ½ tsp brown sugar (optional)
- 4 grilled chicken breasts
- 1½ cups low sodium chicken broth
- 1 bay leaf
- ½ small white onion, thinly sliced
- 1 Tbsp BBQ Spice Blend (see above for recipe)
- 2 Tbsp low sodium tomato paste
- 1 tsp dry mustard (can substitute with 1 tsp regular mustard)
- ½ Tbsp salt (to taste)
Easy Pulled Chicken BBQ
Directions
- In a bowl, combine the following ingredients: Low sodium chicken broth, bay leaf, sliced white onion, BBQ Spice Blend, tomato paste and mustard. Mix until thoroughly combined. This is your BBQ poaching liquid.
- Place chicken breasts in a large pot without stacking them on top of each other.
- Pour your BBQ poaching liquid over the chicken.
- Place on stove top and bring to a rapid boil on medium high heat.
- Turn heat down to a gentle simmer, cover with lid and let simmer for approximately 10 minutes. Use a meat thermometer to make sure your meat is completely cooked through at 165 degrees Fahrenheit before moving on to the next step.
- Remove from heat and allow chicken to steep in BBQ poaching liquid for 15 minutes. (Tip: Steeping allows your chicken to absorb all the flavor of the BBQ poaching liquid without drying out.)
- Remove chicken from BBQ poaching liquid and save the liquid in the pot.
- Shred the chicken using one of these two techniques
- When your chicken is cool to the touch, place on cutting board. With a fork in each hand, pull the chicken apart into small pieces by placing the tines of the fork into the meat and pulling in opposite directions.
- While the chicken is still warm, place in a bowl. With a hand mixer, slowly beat the chicken using the paddle attachment at a low setting until shredded, approximately 20-30 seconds. Adjust speed and time as needed. (Tip: This will not work if the chicken cools completely.)
- Once chicken is shredded, add it back to the BBQ poaching liquid in the pot and reheat, approximately two minutes.
Yield: 4 servings
Ingredients
- 3 zucchini cut into ½-inch thick diagonal slices
- 2 red bell peppers cut into ½-inch strips (seeds removed)
- 2 green bell peppers cut into ½-inch strips (seeds removed)
- 1 red onion, thinly sliced
- 1 clove of garlic, finely minced
- 2 cups cherry tomatoes
- 1 Tbsp olive oil
- 1 Tbsp BBQ Spice Blend (see above for recipe)
- 2 Tbsp balsamic vinegar
- 1 Tbsp fresh basil, chopped
- 1 pinch of salt
BBQ Spiced Summer Vegetables
Directions
- Preheat oven to 425 degrees Fahrenheit.
- In a large bowl, mix zucchini, red onion, bell peppers, garlic and cherry tomatoes together.
- Add olive oil, balsamic vinegar and BBQ Spice Blend. Mix vegetables until they are evenly coated.
- Spread vegetables out evenly on baking tray and roast for 20 minutes.
- Remove from oven and add a pinch of salt and fresh chopped basil.
Yield: 4 servings
Tip: This recipe can be adapted to cooking on the grill by quartering vegetables and grilling for 8-10 minutes instead of in the oven. Make sure to put vegetables on aluminum foil so they don’t fall through the grill plates. If you’d like, ask a loved one to help with the actual grilling to avoid the heat.
Please consult your healthcare team for which recipes are best for your dietary needs, whether any modifications would be appropriate, and consider any allergies or dietary restrictions before making these recipes.
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