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The Perfect Excuse for a Backyard BBQ or Parkside Feast

There’s something magical about firing up the grill on a warm summer afternoon. Whether it’s a spontaneous backyard gathering or a full-blown cookout at the park, BBQs bring people together. The sizzling sounds, the smell of herbs and smoke in the air, the laughter of friends and family – it’s the season's soundtrack.

But what if you could enjoy all this without overloading on calories? Good news: you can. These seven low-fat BBQ recipes are bursting with flavor, easy to make, and kind to your waistline. We also sneak in a few smart ways to use your kitchen tools, like a vinegar and oil sprayer, to level up your summer meals.

1. Lemon Garlic Grilled Chicken Breasts

Ingredients (Serves 2):

• 2 boneless, skinless chicken breasts (about 300g total)

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 2 cloves garlic, minced

• 1 tsp fresh rosemary (or ½ tsp dried)

• 1 tsp balsamic vinegar (from a vinegar bottle dispenser)

• 1/2 tsp salt

• 1/4 tsp black pepper

Instructions:
Whisk together the olive oil, lemon juice, garlic, rosemary, and balsamic vinegar. Pour over the chicken and marinate in the fridge for 1–2 hours. Grill over medium heat for 6–7 minutes per side until juices run clear. Spray the grill lightly with oil using your vinegar oil dispenser (2 sprays = 0.44g oil). The acidity from the vinegar balances the richness of the chicken without extra fat.

2. 5-Veggie Skewers with a Tangy Kick

Ingredients (Makes 6 skewers):

• 1 zucchini, sliced

• 1 red bell pepper, cut into 1-inch chunks

• 1/2 red onion, quartered

• 6 cherry tomatoes

• 4 mushrooms, halved

• 1 tbsp olive oil

• 1 tbsp red wine vinegar (from a vinegar dispenser bottle)

• 1/2 tsp salt

• 1/4 tsp pepper

Instructions:
Toss veggies with olive oil, red wine vinegar, salt, and pepper. Thread onto skewers. Grill 8–10 minutes, turning once. For best results, brush veggies lightly with a mixture from your vinegar dispenser just before grilling. The vinegar helps brighten flavors while the oil prevents sticking.

3. Greek-Style Turkey Burgers with Light Yogurt Sauce

Ingredients (Serves 2):
Patties:

• 250g lean ground turkey

• 1 tbsp chopped parsley

• ½ tsp garlic powder

• ½ tsp onion flakes

• ¼ tsp salt

• ½ tsp Worcestershire sauce

Sauce:

• ¼ cup Greek yogurt

• 1 tsp lemon juice

• 1 tsp white vinegar (from a vinegar dispenser)

• ¼ tsp dried dill

• Pinch of salt

Instructions:
Mix patty ingredients, form into 2 burgers. Grill 5 minutes per side. Mix yogurt sauce ingredients and chill until serving. Serve with a whole-wheat bun or lettuce wrap. The light sauce cuts through the richness of the turkey without piling on calories.

4. Chili-Lime Glazed Shrimp Skewers

Ingredients (Serves 2):

• 200g shrimp, peeled and deveined

• 1 tbsp lime juice

• 1 tsp chili flakes

• 1 tsp honey

• 1 tsp apple cider vinegar (via vinegar bottle dispenser)

• 2 sprays olive oil from vinegar oil dispenser (0.44g total)

• Pinch of salt

Instructions:
Combine lime juice, chili flakes, honey, vinegar, and salt. Marinate shrimp for 15 minutes. Skewer and grill for 2–3 minutes per side. The vinegar gives the shrimp a zesty tang that pairs perfectly with heat from the chili flakes.

5. Balsamic Portobello Mushroom Steaks

Ingredients (Serves 2):

• 2 portobello mushroom caps

• 1 tbsp balsamic vinegar (from a vinegar dispenser)

• 1 tbsp olive oil

• 1 tsp dried thyme

• 1 garlic clove, minced

• ¼ tsp salt

• ¼ tsp pepper

Instructions:
Mix vinegar, oil, thyme, garlic, salt, and pepper. Brush both sides of mushrooms. Let sit 15 minutes. Grill cap-side down for 5 minutes, flip and cook another 4 minutes. Mushrooms absorb the balsamic beautifully, adding depth without heaviness.

6. Grilled Pineapple Slices with Lime & Vinegar

Ingredients (Serves 3):

• ½ ripe pineapple, sliced into rings

• 1 tbsp lime juice

• ½ tsp cinnamon

• 1 tsp rice vinegar (from vinegar dispenser bottle)

Instructions:
Mix lime juice, cinnamon, and rice vinegar. Brush on pineapple slices. Grill for 2–3 minutes each side. The vinegar helps caramelize the fruit, enhancing its natural sweetness with a touch of acidity.

7. Foil-Packed Grilled Veggies with Oil Sprayer Tips

Ingredients (Serves 2):

• ½ cup baby carrots

• ½ cup broccoli florets

• ½ cup bell pepper strips

• ½ cup cauliflower florets

• ½ tsp garlic powder

• ½ tsp dried oregano

• 1 tbsp red wine vinegar (from a vinegar bottle dispenser)

• 3 sprays olive oil from vinegar oil dispenser (0.66g total)

Instructions:
Toss all ingredients, then wrap in foil. Grill for 15–20 minutes. Using an oil sprayer lets you control fat intake precisely: each spray is just 0.22g. That’s enough to prevent sticking and enhance flavor without drowning your veggies in oil. A good vinegar oil dispenser keeps things mess-free and efficient, especially when cooking outdoors.

Final Tip: With tools like a vinegar sprayer dispenser, you gain precise control over your flavoring without sacrificing taste or health. Keep these recipes handy for your next BBQ and grill smart all summer long.