Happy Memorial Day!
If you are at all like me, you are wondering “how did I get here?”. Did the unofficial start to summer sneak up on you too? Good news is the weather is forecasted to be seasonally appropriate. So bring out the red, white, and blue and roll out the grill too!
Grilling can be a completely healthy and delicious way to prepare all kinds of foods. Let's discuss a few key nutrition aspects of grilling, so that you can enjoy summer cookouts with confidence.
- Limit or avoid processed meats. Hot dogs, sausages, brats, and kielbasa are popular choices but not the most health conscious ones. Processed meats are high in saturated fat, sodium, and frequently contain the carcinogenic preserving agents nitrates and nitrites. Fresh lean meats like chicken, fish, pork loin, and lean cuts of beef like top round make delicious and nutritious alternatives.
- Control the flames to prevent charring. Make sure your grill grates are clean and free of debris (like last weekend’s hamburger drippings) to prevent flare up. Trim the visible fat from any meat you are preparing to grill. Finally, using the burner control knobs will also keep flames and the risk of charring low.
- Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PHAs) form in animal proteins when grilled. These compounds are more concentrated in charred portions of meat. Large doses of HCAs and PHAs have been carcinogenic in animal studies and people who eat higher than average amounts of grilled meat show higher rates of cancer. So follow the steps above to prevent charring on grilled meat and remove any portion of meat that becomes charred.
- Marinate lean proteins. Meat that was marinated before grilling shows significantly less formation of HCA and PAH compounds.
- Think beyond meat! So many foods are delicious when grilled including vegetables and fruits. Wow them at your next socially distant gathering with some grilled pepper strips and pineapple rings!
Here’s a great chicken marinade recipe to start your grilling season off with flavor and nutrition!
2lbs chicken
⅓ cup olive oil
3 Tablespoons lime juice
3 Tablespoons soy sauce
2 Tablespoons Balsamic vinegar
1 Tablespoon worcestershire sauce
3 cloves garlic, minced
1 ½ teaspoon salt
1 teaspoon pepper
¼ cup brown sugar
¼-½ cup cilantro, chopped
Place chicken and marinade in large resealable bag or reusable container and refrigerate for at least 4 hours, ideally overnight. Grill chicken on medium heat approximately 6 minutes per side. Cooking time will vary with thickness. Internal temperature of 165* is recommended. Remove chicken from heat and let sit for 10 minutes before serving to retain moisture.