Grilling Food Recipes
Some fruits and vegetables that are great to grill:
- Bell peppers
2. Grill Smart, Grill Lean
When you're grilling meat, limit the amount of fat that drips on the coals by starting with lean cuts trimmed of visible fat and skin. If you put a very lean cut of beef or pork, or skinless chicken, onto the grill, you're off to a healthy start. (Following Tip No. 3 can help make most lean cuts more tender and tasty, too.)
3. Marinate, Marinate, Marinate
You've gotta love the idea of infusing flavor into meats, fruits, and vegetables by soaking them in a tasty marinade. Some favorite marinade ingredients include wines, vinegars, lemon or lime juice, low-sodium soy sauce, honey, garlic, onions, herbs, and spices. Use fat-free or low-fat marinades on your grilled meats, fish, and poultry to limit the fat that drips on the coals. The simple act of marinating before grilling has been shown to reduce the formation of HCAs by as much as 92% to 99% in some studies.
Keep these marinating tips in mind:
- When choosing bottled marinades or making your own, look for products or recipes that contain olive or canola oil (and that only use a little oil).
- Refrigerate any foods that are marinating longer than 1/2 hour.
- Don't baste your food during grilling with the liquid the meat was marinating in (this passes raw meat juices to your cooked meat). Before you add the meat, set aside some of your marinade for this purpose.
- Meats and poultry should marinate at least 1-2 hours; fish and vegetables generally only need to marinate for an hour.
4. Cut Down on Grilling Time
Grill smaller portions of meat, poultry, and fish so they cook faster and spend less time on the grill. Another trick is to precook the meat, fish, and poultry in the oven or microwave, then finish cooking on the grill.
5. Flip It - Flip It Good
Flipping food frequently may help prevent the formation of HCAs, according to recent research using hamburger patties. To turn meat without piercing it (which releases juices that drip onto the coals), use tongs or spatulas instead of a fork.
6. Skewer It
A fun way to cut down on grilling time is to thread small pieces of meat or fish on a skewer. Scallops and shrimp are naturals for skewers, too. I like to alternate pieces of meat, chicken, or seafood with bell pepper and onion pieces, zucchini slices, cherry tomatoes, and/or small mushrooms.
Don't have skewers? No problemo. I love to use branches of rosemary as my skewers. They infuse a hint of rosemary into the food as it cooks - not to mention the beautiful presentation it makes.
Fire Up the Barbie
Now that you've learned some healthy grilling secrets, here are three lightened-up recipes to try.
Teriyaki Portabella Mushroom Burger with Garlic Mayonnaise
Journal as: 1 veggie burger OR 2 slices bread + 1/2 cup vegetable without added fat + 1 teaspoon mayonnaise.
2 portabella mushrooms (about 3 1/2 inches wide), cleaned and stems removed
2 tablespoons bottled teriyaki sauce
2 large, thin slices reduced-fat Jack cheese (1-2 ounces)
2 multigrain or whole-wheat hamburger buns
2 leaves lettuce
4 tomato slices
1 tablespoon light mayonnaise
1/2 teaspoon minced garlic
1/4-1/2 teaspoon lemon juice
A few drops Worcestershire sauce (optional)
Ground pepper and seasoning salt to taste
- Fire up the coals or grill. Spread teriyaki sauce over the mushrooms and let marinate while the coals heat.
- Grill the mushrooms about 6 inches from the heat until tender (about 4-5 minutes a side).
- Put cheese on top and grill briefly to melt.
- Assemble burgers by placing lettuce and tomato on each bottom bun. Top with the cheese-topped mushroom. Spread each top bun lightly with half the garlic mayonnaise and place on top of the mushroom (the lettuce keeps the bottom bun from getting soggy).
Makes 2 burgers.
Per burger: 268 calories, 14 g protein, 32 g carbohydrate, 9.5 g fat (3.4 g saturated fat, 2.5 g monounsaturated fat, 0.8 g polyunsaturated fat), 11 mg cholesterol, 5 g fiber, 410 mg sodium (not including seasoning salt). Calories from fat: 32%.
Cajun Sirloin Burgers
Journal as: 1 "sandwich and burger, moderate-fat meat."
Serve these spicy ground sirloin or turkey burgers on a whole-grain bun dressed with lettuce, tomato, and red onion and the barbecue sauce of your choice.toronto stock exchange listings stock exchange lists ny stock exchange silver price new york stock exchange index new york stock exchange visitors new york stock exchange company list how to trade in london stock exchange australian stock exchange hours stock exchange after hours where is the new york stock exchange located ny stock exchange ticker first stock exchange in us first stock exchange in us ise stock exchange when common stock is issued in exchange for a noncash asset, the transaction should be recorded at china buys chicago stock exchange boston stock exchange united states stock exchange toronto stock exchange listing philippine stock exchange index stock exchange gta 5 nysx stock exchange budapest stock exchange lenovo hong kong stock exchange first stock exchange in world bb toronto stock exchange how does stock exchange work london stock exchange stocks www dhaka stock exchange new yoprk stock exchange u.k stock exchange toronto stock exchange holidays cse stock exchange new york stock exchange abbreviation new york stock exchange gold and silver prices intercontinental exchange stock price hanoi stock exchange private stock exchange stock exchange define when a stockholder contributes cash to a corporation in exchange for stock new york stock exchange indexes world's oldest stock exchange poland stock exchange amazon new york stock exchange stock exchange crypto best stock exchange app australian stock exchange announcements is the stock exchange open today indian stock exchange egyption stock exchange new york stock exchange moving to texas stock exchange indexes amsterdam stock exchange buffalo stock exchange first stock exchange in the world which stock exchange has the highest volume of shares traded ny stock exchange greek stock exchange tokoy stock exchange pakistan stock exchange today london stock exchange abbreviation celebrity stock exchange eu stock exchange mexican stock exchange toronto stock exchange listing amc frankfurt stock exchange intercontinental exchange stock new york stock exchange building new york stock exchange opening la stock exchange facebook new york stock exchange new york stock exchange time stock exchange market stock exchange job london stock exchange hours how to trade on london stock exchange aust stock exchange the stock exchange sparta nj philippine stock exchange listed companies new yoork stock exchange egyptian stock exchange montreal stock exchange johannesburg stock exchange stock exchange listing portraits at the stock exchange stock exchange symbols n s e stock exchange korea stock exchange toshiba tokyo stock exchange london stock exchange ticker t new york stock exchange what time does the stock exchange open stock exchange live stock exchange opening bell french stock exchange new york stock exchange futures new york stock exchange opening hours what is amex stock exchange 1031 exchange stock to real estate dhaka stock exchange last trade price home depot new york stock exchange jarkarta stock exchange stock exchange broker bangladesh stock exchange stock exchange game american exchange stock toronoto stock exchange gemini stock exchange toronto stock exchange canada bahamas stock exchange europ stock exchange stock exchange companies is waymo on the stock exchange