Healthier BBQs

by Mel on May 29, 2013

Summer is here so it’s time to fire up the BBQ!  Often when we think of grilling, we think of high fat foods like hamburgers and hot dogs.  But there are healthier, lower calorie options that are great for a family barbecue!  With some simple changes, you can make your next barbecue into a healthier meal.

Healthy Tips for Barbequing Meat

  • Meat serving sizes are often are too large to be considered a healthy portion size for kids. Control portion sizes by cutting all meats into 3-5 ounce pieces. Kids can always get seconds if they want more.
  • Cut fat in half by grilling chicken breast or thigh without the skin. You won’t lose any flavor when you marinate skinless chicken using the recipes listed below.
  • Look for lean red meats, like top sirloin and trim the fat off before cooking.
  • Select pork tenderloin for a leaner pork option.
  • Try lower in calorie and fat, ground turkey burgers instead of beef burgers.
  • Make meat and vegetable kebabs.  This will not only add veggies but will also reduce the portion size of the meats.

 

Great Recipes for Grilling!

 

Grilled Fruit Kebabs

Ingredients:

2 pounds assorted fruit (great choices include strawberries, pineapple, mango, peaches, and kiwi)

8 metal or bamboo skewers

1 cup plain yogurt

2 tablespoons honey

1 teaspoon grated lime zest

Directions:

Heat the grill to medium-high and make sure the grill grate is clean. Thread chunks of washed, peeled fruit onto skewers (presoak bamboo skewers for 10 minutes before adding fruit). Grill for 3 to 4 minutes per side.

To make the dip, combine yogurt, honey, and lime zest. Refrigerate until serving.

 

 

FajitasFajitas

Ingredients:

3 teaspoons kosher salt (or half as much table salt)

2 cloves garlic, pressed

Juice and finely grated zest of 1 lime

1/3 cup finely chopped cilantro

1 tablespoon olive oil

1 1/2 pounds skirt steak or flank steak

12 small flour tortillas, warmed (wrap them in foil and pop them in a 350 oven while the steaks grill)

Cilantro leaves, guacamole, and salsa for serving

Directions:

Combine the salt, garlic, lime juice and zest, cilantro, and olive oil then rub this mixture onto the meat, coating both sides. Marinate in the refrigerator for two hours.

Heat grill to medium high heat and cook the steaks just to medium rare, around 4-6 minutes a side (or longer if you prefer, medium rare will be the most tender).

Let the meat rest 10 minutes before slicing across the grain into very skinny slices. Serve with warm tortillas, cilantro, guacamole, and salsa.

 

 

Marinated Chicken Breasts

Ingredients:

3 tablespoons soy sauce

1 tablespoon honey

1 tablespoon vegetable oil

1 teaspoon lime juice

1 teaspoon chopped garlic

4 skinless, boneless chicken breast halves

Directions:

Blend soy sauce, honey, vegetable oil, lime juice, and garlic. Place chicken breast halves into the mixture and marinate in the refrigerator for 30 minutes or longer.

Heat grill on high heat.  Lightly oil the grill grate and grill chicken 6 to 8 minutes on each side, until juices run clear.

 

 

Chicken Teriyaki RecipeChicken Teriyaki

Ingredients:

4 skinless, boneless chicken breast halves

1 cup teriyaki sauce

1/4 cup lemon juice

2 teaspoons minced fresh garlic

2 teaspoons sesame oil

Directions:

Combine teriyaki sauce, lemon juice, garlic, and sesame oil.  Add chicken to marinade and place in refrigerator for 24 hours, turning every so often.

Preheat grill for high heat.  Lightly oil the grill grate and grill chicken for 6 to 8 minutes on each side, or until juices run clear when the chicken is pierced with a fork.

Mel

Mel

Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I’ve been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel’s favorite product is African Mango 1200
Mel

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