2 low sodium recipes perfect for grilling

In a lot of cases, grilling your food adds that extra "oomph" to your meals, and it's so much fun to do in the summer. For your next barbecue, try these two healthy, delicious recipes that are low in fat and sodium.

PREP TIME: 5 minutes (plus 3 hours brining)

COOK TIME: 15 minutes

SERVES 4 

• 125 ml (1/2 c) dark molasses
• 50 g (1/4 g) prepared mustard
• 30 ml (2 tbsp) cider vinegar
• 10 g (2 tsp) salt
• 5 g (1 tsp) ground black pepper
• 175 ml (3/4 c) water
• 30 ml (2 tbsp) vodka
•  750 g (1 1/2 lb) skinless bone-in chicken thighs

1. In a small bowl, mix together the molasses, mustard, vinegar, salt and pepper.
2. Remove half of the mixture to a 7.5 litre (32 cup) ziplock bag (or two smaller bags).
3. Stir the water and vodka into the bag until blended.
4. Add the chicken, press out the air and seal the bag. Refrigerate for three to four hours.
5. Heat a grill to medium heat.
6. Remove the chicken from the brine about 20 minutes before grilling and let stand at room temperature.
7. Discard the brine.
8. Brush the grill grate and coat with oil.
9. Put the chicken on the grill, cover and cook until no longer pink in the centre and the juices run clear, about six to eight minutes per side (76°C/170°F on an instant-read thermometer).
10. Brush the chicken with the remaining half of the molasses mixture during last five minutes of cooking.

PER SERVING: 176 cal, 4 g fat (1 g sat), 9 g carbs, 20 g protein, 0 g fibre, 82 mg chol, 729 mg sodium, 73 mg calcium

PREP TIME: 10 minutes (plus 20 minutes marinating)

COOK TIME: 8 minutes

SERVES 4 

• 75 ml (1/3 c) white wine 6 garlic cloves, minced
• 15 ml (1 tbsp) olive oil
• 2 ml (1/2 tsp) kosher salt
• 1 ml (1/4 tsp) ground black pepper'
• 450 g (1 lb) extra-jumbo (16 to 20 count) shrimp, cleaned and shelled, tails left on
• 30 g (2 tbsp) unsalted butter
• 30 g (2 tbsp) chopped flat-leaf parsley

1. Mix the white wine, two garlic cloves, oil, salt and pepper in a ziplock bag.
2. Drop in shrimp, press out the air, seal and refrigerate for 20 minutes.
3. Heat a grill to medium-high heat.
4. Remove the shrimp from the marinade, reserving the marinade.
5. Grill the shrimp directly on the grill grate until firm and slightly browned, about three minutes per side, turning carefully halfway through the cooking.
6. While the shrimp are grilling, combine the reserved marinade and remaining four garlic cloves in a pot. Bring to a boil and boil for one minute.
7. Remove from the heat and swirl in the butter and parsley.
8. Toss the shrimp with the sauce and serve.

PER SERVING: 236 cal, 11 g fat (4 g sat), 6 g carbs, 24 g protein, 0 g fibre, 187 mg chol, 464 mg sodium, 89 mg calcium