Healthy Grilling Secrets
Summer is here and so is barbecue season! Grilling can be a great way to try new things or bring some excitement to your staple foods. Keep reading for tips on how to stay healthy while enjoying barbecue this season:
Go lean. Use ground turkey for burgers, or try grilling up some chicken breasts or fish. If you are grilling red meat, try to remove most of the fatty pieces before you start cooking.
Have a variety of veggies. Use a little olive oil with some herbs to baste and season vegetables like eggplant, zucchini, summer squash, onions, corn, asparagus, tomatoes, and bell peppers.
Cook lower for longer. Cooking red meat, chicken, and fish over lower heat can reduce the formation of potentially harmful chemicals called HCAs and PAHs. Raise the grill rack if possible or move the meat over to the side so it is not right over the flame or coals. Remove any charred pieces before serving.
Marinate the meat. Use citrus or vinegar based marinades — or a combo of the two — and marinate for at least 30 minutes before grilling for added flavor.
Skip the brick oven. Throw a pizza on the grill and top it with some part-skim mozzarella cheese, peppers and onions, or the topping of your choosing. This will put a fun spin on what already might be a fan favorite!
Don’t skip dessert. Try grilling some pineapple or peach halves and enjoy over frozen yogurt.
Try new recipes. Keep reading for some inspiration!
Lemon Garlic Marinade Recipe:
In medium bowl or large zip lock bag mix together the following ingredients:
- ¼ cup olive oil
- 3 tablespoons lemon juice
- 3 teaspoons Dijon mustard
- 1 tablespoon minced garlic
- ½ teaspoon black pepper
Coat chicken or fish with the mixture, place in a sealed container or bag and refrigerate for at least 30 minutes. Brush any excess marinade on the chicken or fish with while grilling.
For more healthy grilling ideas connect with a nutritionist on Amwell!