Sweet and Spicy Chips
4 medium sweet potatoes
2 Tbsp olive oil
1 Tbsp paprika
1 Tbsp black pepper
To make them: Cut the potatoes lengthwise into½-inch-thick slices. Dump the slices and remaining ingredients into a large resealable bag and shake until the slices are well coated. Drain the excess oil from the bag and spread the chips in a single layer on a cookie sheet. Broil for approximately five minutes, flip your chips, and continue broiling until golden brown. Makes four servings
Per serving: 209 calories, 3 g protein, 34 g carbohydrates, 8 g total fat, 5 g fiber, 18 mg sodium
Fruit of the Fire
1 c peach slices, canned in juice
1 c pineapple chunks, canned in juice
4 c light vanilla ice cream
To make it: Drain off the fruit juice and arrange the peach slices and pineapple chunks on a cookie sheet you've covered with aluminum foil. Broil for three minutes, checking every 30 seconds for the pieces to begin to brown. Spoon the warm fruit over vanilla ice cream. Makes four servings
Per serving: 250 calories, 5 g protein, 47 g carbohydrates, 5 g total fat, 1 g fiber, 118 mg sodium
Seared Salmon
1 ¼ lb salmon fillets
1 Tbsp fresh lemon juice
¼ c reduced-fat sour cream
4 lemon wedges
3 Tbsp Dijon mustard
To make it: Line the broiler pan with foil, coat it with nonstick cooking spray, and lay the fillets on top. In a small bowl, mix together the sour cream, mustard, and lemon juice. Pour the mixture over the fillets and broil five inches from the heat for 10-12 minutes, or until opaque in the center. Top with lemon before devouring. Makes four servings
Per serving: 243 calories, 27 g protein, 3 g carbohydrates, 12 g total fat, 0 g fiber, 467 mg sodium
» Health archive
Men's Health Philippines - May 2007 Issue
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Seared Salmon
Rule 4: Rack 'em up.
There are typically three or four height settings for the broiler rack. Generally, you'll want to stick with the top one (it should be about 3-5 inches away from the heating element). "The closer the meat is to the heat, the more it will caramelize—leaving that great crusty brown finish," says Stage. Grilling chicken? Go a couple of inches lower.
Rule 5: Pull out early.
"One of the biggest mistakes people make is leaving the food in too long," says Bonanno. "Whatever you're broiling will continue to cook for up to three minutes after you remove it from the oven." Meaning, if it's cooked to perfection in the broiler, it'll end up dead on the plate.
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