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Happy Labor Day Weekend – Grill Recipes!

Labor Day

Labor Day Weekend holds a lot of traditions for many people that celebrate with friends and family. Labor Day, the first Monday in September, is traditionally held as a creation of the labor movement dedicated to the social and economic achievements of workers. It constitutes a yearly national tribute in America to the contributions workers have made to the strength, prosperity and well-being of our country. I have always been a big fan of Labor Day. In the past, it was mostly because Labor Day is the same week as my birthday making the extra time off even more enjoyable. However, lately, Labor Day has also represented to me what IS achievable to you and your family if you focus and follow your dreams. Oh, and I can’t forget, Labor Day marks the onset of the college and professional football seasons… fantasy football time!

With that said, I hope you enjoy Labor Day weekend with friends and family. I recommend that you get in some workouts around Labor Day weekend and stay active, but have fun and I promise it is okay to have dessert. Ha. Be safe and make healthy decisions. Below are some of my favorite grilling recipes (all courtesy of Fitness Magazine)… enjoy!

Rosemary Shrimp Skewers with Arugula-White Bean Salad

Rosemary ShrimpPrep time: 15 minutes

Cook time: 5 minutes

Makes: 4 to 6 servings


3 tablespoons plus 1 teaspoon extra virgin olive oil
3 tablespoons plus 2 teaspoons fresh lemon juice
3 garlic cloves, smashed
2 teaspoons minced fresh rosemary
3/4 teaspoon salt
1/4 teaspoon plus 1/8 teaspoon black pepper
1 1/2 pounds extra-large shrimp, shelled and cleaned, tails on
Nonstick cooking spray
1 small garlic clove, minced
Pinch sugar
1 5-ounce package baby arugula
1 15-ounce can cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced

1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, the rosemary, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper in a medium bowl. Add the shrimp; toss well. Cover and refrigerate 15 minutes.
2. Heat a grill to medium-high. Thread shrimp on skewers (if they’re wooden, soak in water 30 minutes prior to grilling) and discard marinade. Lightly mist grill withcooking spray. Grill shrimp until just cooked through, about 2 minutes per side.
3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt, and black pepper in a large bowl. Add the arugula, beans, and onion; toss to combine.
4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutrition facts per serving: 315 calories, 35g protein, 21g carbohydrate, 13g fat (1.9g saturated), 6g fiber

California Turkey Burgers

Turkey BurgersPrep time: 10 minutes

Cook time: 10 minutes

Makes: 6 servings


2 teaspoons olive oil
1/2 cup minced scallions
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-fat sour cream
4 teaspoons Worcestershire sauce
1 1/2 pounds lean ground turkey
Nonstick cooking spray
3 ounces blue cheese, crumbled
6 whole wheat hamburger buns, split
2 firm, ripe tomatoes, sliced 1/4-inch thick
1 just-ripe avocado, thinly sliced
1 medium red onion, thinly sliced

1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.
2. Heat a grill to medium-high. Mist grill with cookingspray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.
3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.

Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat (4g saturated), 5g fiber

Chicken Sausage with Charred Peppers and Onions

Chicken SausagePrep time: 15 minutes

Cook time: 25 minutes

Makes: 6 servings

(Grilled corn recipe below!)


Nonstick cooking spray
2 medium red bell peppers, quartered lengthwise and seeded
2 medium yellow bell peppers, quartered lengthwise and seeded
2 large red onions, root ends intact, each cut into 8 wedges
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons slivered fresh basil
8 3-ounce fully cooked Italian-flavored chicken sausages

1. Heat a grill to medium and coat with cooking spray. Grill the bell peppers and onions 12 to 15 minutes, turning 2 or 3 times, until charred and tender.
2. Combine the olive oil, vinegar, garlic, salt, and black pepper in a large bowl. Add the vegetables and the basil; toss well.
3. Place the sausages on grill and cook 10 minutes, turning occasionally, until heated through and grill marks appear. Slice sausages in half at a sharp angle and transfer to a large platter. Serve with peppers and onions alongside.

Nutrition facts per serving: 266 calories, 20g protein, 14g carbohydrate, 14g fat (3.3g saturated), 2g fiber

Add Grilled Corn with Chipotle-Lime Butter…

Prep time: 10 minutes
Cook time: 12 minutes
Makes: 6 servings


3 tablespoons unsalted butter, softened
1/2 teaspoon grated lime zest
1 teaspoon fresh lime juice
1/2 teaspoon finely minced canned chipotles plus 1/2 teaspoon sauce
1/2 teaspoon salt
6 ears fresh corn in husks
Nonstick cooking spray
Lime wedges (optional)

1. Combine the butter, lime zest and juice, chipotles and sauce, and salt in a small bowl. Set aside.
2. Heat a grill to medium-high. Remove outer husks from corn, leaving just a few of the innermost layers. Gently pull those down, remove the silks, and pull the husks back up. Lightly mist grill with cooking spray. Cook corn 8 to 12 minutes, turning often, until crisp-tender and lightly charred.
3. Strip away husks; brush corn with butter mixture. Serve with lime wedges if desired.

Nutrition facts per serving: 136 calories, 3g protein, 17g carbohydrate, 8g fat (4g saturated), 2g fiber

Grilled Balsamic Peaches and Frozen Yogurt

Grilled PeachesPrep time: 5 minutes

Cook time: 20 minutes

Makes: 6 servings


1/2 cup balsamic vinegar
2 teaspoons dark brown sugar
1/2 teaspoon pure vanilla
1/8 teaspoon black pepper
3 large just-ripe freestone peaches, halved and pitted
2 teaspoons canola oil
2 teaspoons unsalted butter, melted
6 scoops low-fat vanilla frozen yogurt

1. In a small saucepan, bring the vinegar and sugar to a boil. Reduce heat to low; simmer until reduced by half and slightly syrupy, about 10 minutes. Stir in the vanilla and black pepper. Set aside.
2. Heat a grill to medium. Brush cut side of the peaches with the canola oil and cook cut side down until nicely grill marked, 2 to 3 minutes. Give peaches a quarter turn and grill 1 to 2 minutes more for crosshatch marks. Flip over and brush tops with the melted butter. Grill cut side up until tender, 3 to 4 minutes more.
3. Arrange a peach half in each of 6 serving dishes and top with a scoop of frozen yogurt. Drizzle syrup over the top.

Nutrition facts per serving: 199 calories, 5g protein, 34g carbohydrate, 6g fat (2.9g saturated), 2g fiber

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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!


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