Add tons of flavor, not fat to your next barbecue! Grilled meats have a reduced fat content because the fat drips off as the food cooks. Plus shorter cooking times result in minimal loss of moisture and vitamins from vegetables. This ensures that as much of the nutritional content is retained in the food.
Here are some fruits and vegetables that are great to grill:
Marinating tips to keep in mind:
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.
Marinating meat helps to reduce carcinogens.
Size matters, the shorter the cooking time, the better!
Cube or slice meat into smaller portions to speed up the cook time or choose a quick-cooking option like shrimp or fish.
Skewer those small pieces of meat and veggies for easier grilling.
The faster foods are cooked, the less likely they’ll develop dangerous charring.
TIP: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Here are some delicious grill recipes to try:
Grilled Chicken Tenders with Cilantro Pesto
1/4 cup lime juice
1/4 cup reduced-sodium soy sauce
1 tablespoon canola oil
1 teaspoon chili powder
1 pound chicken tenders
2 cups loosely packed fresh cilantro leaves, (1-2 bunches)
2 scallions, sliced
2 tablespoons toasted sesame seeds
Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
Preheat grill to medium-high.
Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
Oil the grill rack. Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.
Grilled Corn on the Cob
Corn on cobs
Preheat grill to medium-high. Brush each husked corn with 1/4 teaspoon extra-virgin olive oil. Grill the corn, turning occasionally, until some kernels very lightly charred and others are light brown, 6 to 10 minutes.
Grilled Mahi-Mahi & Asparagus with Lemon Butter
1-1 1/4 pounds mahi-mahi, wild salmon, tuna or cod, skinned if desired, cut into 4 portions
2 bunches asparagus, trimmed
1/2 teaspoon salt plus a pinch, divided
1/4 teaspoon freshly ground pepper
1/8 teaspoon garlic powder
2 tablespoons butter
2 tablespoons lemon juice
Preheat grill to medium-high.
Place fish and asparagus on a large rimmed baking sheet and coat both sides with cooking spray; sprinkle with 1/2 teaspoon salt, pepper and garlic powder.
Oil the grill rack. Place the asparagus on one side, perpendicular to the grates; place the fish on the other side. Grill the fish, turning once, until opaque, 3 to 5 minutes per side (depending on thickness); grill the asparagus, turning occasionally, until lightly charred, 5 to 7 minutes.
Place butter, lemon juice and the pinch of salt in a small, microwave-safe bowl. Microwave on High to melt the butter, about 25 seconds. Drizzle each portion of fish and asparagus with about 1 tablespoon of the lemon butter.
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