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Indoor Grilling | Savvy in the South

By Katie Frizzell

Grilling is a fun summer way of cooking, but you may not have access to a traditional outdoor grill. If you’re like me, you might not have a space for outdoor grilling, however, there is a way to get that delicious grilled taste without having an outdoor grill. Two methods I have used and really enjoy are an indoor grilling device (such as a George Foreman style grill) or a cast iron grill pan. These can be used for all sorts of meats and vegetables. Grilling not only adds flavor, but it is a healthier cooking method as there is much less oil being used in the cooking process. One thing I recommend for indoor grilling is liquid smoke. This will aid you in getting that grilled taste we all know and crave but can’t be accomplished on an indoor grill. 

Print the recipes:

Brown Sugar Garlic Grilled Chicken

Maple Balsamic Grilled Salmon

Summer Vegetable Skewers

Brown Sugar Garlic Grilled Chicken

Yield 4 servings | servings size 1 chicken breast | 282 cal per serving

Ingredients:

  • ¼ c oil (canola or olive)
  • 4 chicken breasts
  • ¼ c brown sugar
  • 1 tsp liquid smoke
  • 2 tsp garlic powder
  • ½ tsp dried oregano
  • ¼ tsp dried basil
  • ¼ tsp dried thyme
  • Salt and pepper to taste

Directions

  1. Season chicken with salt and pepper on both sides.
  2. Whisk all other ingredients in a bowl. If marinade gets too thick from the sugar, you can add some water to it.
  3. Put chicken and marinade into covered bowl or a plastic sealable bag and let marinate for at least 30 minutes.
  4. Spray the indoor grilling device with cooking spray.
  5. Place on medium to high heated indoor grill and cook until an internal temperature of 165 degrees Fahrenheit is reached. This could take 20-30 minutes depending on thickness of chicken.

Maple Balsamic Grilled Salmon

Yield 4 servings | serving size 4oz | 319 cal per serving

Ingredients:

  • 4 4oz salmon fillets with skin
  • 2 TBSP oil (canola or olive)
  • ¼ cup balsamic vinegar
  • ¼ cup maple syrup
  • 1 garlic clove, minced
  • 1 tsp thyme
  • 1 tsp liquid smoke
  • Salt and pepper to taste

Directions:

  1. Season salmon with salt and pepper.
  2. Whisk all other ingredients in a bowl
  3. Put salmon and marinade into covered bowl or a plastic sealable bag and let marinate for at least 30 minutes in the refrigerator.
  4. Spray the indoor grilling device with cooking spray.
  5. Place on medium to high heated indoor grill and cook until an internal temperature of 145 degrees Fahrenheit is reached. This could take 15-20 minutes depending on thickness of fish fillets.

Summer Vegetable Skewers

Yield 4 skewers | serving size 1 skewer | 164 cal per serving

Ingredients:

  • 1 zucchini squash
  • 1 yellow squash
  • 1 red onion
  • 8 oz whole, button mushrooms (leave the stems on)
  • 1 bell pepper (I prefer red)
  • ¼ c oil (canola or olive oil)
  • 1 tsp liquid smoke
  • 2 tsp Italian seasoning
  • Salt and pepper to taste
  • 4 bamboo or metal skewers

Directions:

  1. If using bamboo skewers, soak them in water while preparing other ingredients.
  2. Whisk together oil, liquid smoke, seasoning, and salt and pepper.
  3. Wash all vegetables with water.
  4. Cut all vegetables except mushrooms into 1 inch pieces.
  5. Fill up the skewers with alternating vegetables.
  6. Baste all sides with the oil and seasoning mixture using a basting brush.
  7. Place on medium to high heated indoor grill and cook until vegetables are tender. This could take 15-20 minutes.

I hope you will give these healthy, grilled recipes a try. Whether you’re grilling indoors or out, these recipes are sure to be crowd pleasers. Happy grilling!

Stay savvy,

Katie

The University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.

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