Caille au BBQ

Caille au BBQ is a delightful French dish featuring tender quail marinated in herbs and grilled to perfection, offering a smoky flavor that pairs beautifully with seasonal vegetables. This healthy recipe showcases the elegance of French cuisine while being easy to prepare at home.

Ingredients

• 2 quail (about 250g each)
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• 2 cloves garlic, minced
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 200g mixed seasonal vegetables (zucchini, bell peppers, asparagus)
• 1 tablespoon balsamic vinegar

Steps

1. In a bowl, combine olive oil, thyme, rosemary, minced garlic, Dijon mustard, salt, and pepper to create the marinade.
2. Place the quail in the marinade, ensuring they are well-coated. Cover and marinate in the refrigerator for at least 30 minutes.
3. Preheat the BBQ grill to medium-high heat.
4. While the grill is heating, prepare the mixed vegetables by slicing them into bite-sized pieces and tossing them with balsamic vinegar, salt, and pepper.
5. Once the grill is ready, place the marinated quail on the grill. Cook for about 6-8 minutes on each side, or until the internal temperature reaches 74°C (165°F).
6. Five minutes before the quail is done, add the vegetables to the grill, cooking until tender and slightly charred, about 5-7 minutes.
7. Remove the quail and vegetables from the grill and let rest for a few minutes before serving.
8. Serve the grilled quail with the charred vegetables on the side, drizzled with any remaining marinade.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 110 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in vitamins and minerals from the vegetables, promoting overall health.

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