Nutritional Articles
Healthful Barbecue Tips for the Holiday Weekend
Memorial Day, the official start of summer, is finally here! And now that the heat is on, it’s time to fire up the grill! You could go for high-calorie, high-fat (albeit, tasty!) burgers and hot dogs, or choose more healthful (yet full of flavor) options.
For example, try grilling:
- turkey or chicken breast,
- ground turkey or chicken burgers,
- turkey hot dogs or sausages/brats,
- light smoked sausage,
- veggie/grain/soy burgers,
- vegetables (mushrooms, onions, eggplant, asparagus, corn, squash, zucchini, etc.), or
- fish (salmon, swordfish, shrimp, catfish, trout, red snapper, tuna, etc).
Enjoy plain or serve on whole wheat buns with low-fat cheese and, of course, fresh lettuce and tomatoes.
For something sweet, grill fruit! May we suggest pineapple, peaches, plums, bananas, or apples? Simply slice fruit into large wedges or chop it into cubes and skewer. For even more flavor, make a marinade from pureed fruit and a splash of lemon juice or add a sprinkling of cinnamon and brown sugar. To prevent fruit (or vegetables) from drying out or sticking to the grill, brush lightly with melted butter, a cooking spray, or an extra-virgin olive oil. Cooking usually takes about 6 to 8 minutes; turn the fruit occasionally. Enjoy grilled fruit with plain low-fat yogurt for that healthful holiday weekend treat.
If meat is on your menu, be sure to choose leaner cuts (look for “round” or “loin”). Keep portions small and trim off the fat before grilling. Test the meat with an instant-read meat thermometer to check for doneness. It’s not uncommon that a burger or steak may “look” done on the grill, however still be far from cooked.
On the other hand, overdone (i.e., charred) meats (beef as well as poultry and fish) are not a better alternative. Hazardous chemicals called heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are found on grilled meats. Both HCAs and PAHs are carcinogens. HCAs are the result chemical reaction between naturally occurring amino acids and sugars in the meat and creatine in muscle tissue when meats are cooked at high temperatures. PAHs are transferred from smoke onto meat.
To avoid grilling-related carcinogens, experts recommend:
- cooking meat at a lower temperature for a longer period of time,
- marinating meat prior to grilling (marinating has been found to reduce HCAs by 90% or more), and
- the use of aluminum foil to catch fat drips and prevent smoke.
And don’t forget the veggies! Grilled vegetables are incredibly easy to make and offer robust flavors to your barbecue. Grilled onion, garlic, bell peppers, potatoes, zucchini, summer squash, and corn are summertime favorites. Cut vegetables to the same size to keep cooking time consistent and lightly brush with olive oil to prevent drying. Turn vegetables as they grill. (See our grilled corn on the cob recipe at the end of the article.)
Whether you’re fixing meats or veggies, take advantage of this long weekend – enjoy the outdoors and cook delicious meals for your family and friends. But remember, safety should always come first. Wash your hands before and after handling food to help prevent food poisoning. Make sure you check the grill and propane cylinder before use. To prevent burns, use long handled barbecue tools and/or flame retardant mitts. And, be sure to keep children and pets away from the open flame.
Enjoy!
- Modern Menus
Have questions regarding this article? Ask the Nutritionist.
Grilled Corn on the Cob
- Clean corn by removing excess husk and all the silk. Keep several layers of husk for protection.
- Submerge corn in water for 15 minutes.
- Shake off excess water and grill, turning often to prevent burning. Note that the husk will brown and look burnt, however the corn will not. Corn takes about 15 minutes to grill.
- Remove the corn from the grill and carefully remove hot husk. Enjoy!
Or
- Husk corn completely and submerge in water for 5 minutes.
- Remove from water and pat dry. Place corn on aluminum foil and butter. Add spices (salt, pepper, minced garlic, etc.).
- Wrap corn in foil tightly and grill.
- Remove the corn from the grill and carefully remove foil. Enjoy!
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