Get Your Summer Grill On!
Grilling is a great way to cook tasty and nutritious veggies AND reach your weight loss goals!
Grill-Worthy Veggies + More!
Summer is about outdoor cooking and grilling your veggies is a great summer option. High temperatures and quick cooking times help preserve their nutrients. Slice them thinly or in chunks for yummy kebabs. The best veggies for the grill are sturdy and develop sweet flavors:
Sweet peppers (6-8 minutes each side)
Onions (5-7 minutes each side)
Zucchini and other summer squash (5 minutes each side)
You can grill small, softer foods like eggplant slices, mushrooms, or even flaky fish in a hinged grilling basket or foil packet, which holds the food firmly and is easy to turn over. Or choose a plank: Grilling small or delicate morsels on a wooden plank keeps them from falling apart (or through the grates). And it also infuses a light, smoky woodiness to foods, from prawns to figs. Follow instructions that come with your plank for pre-soaking and heating.
Kebabs for Kids
Kebabs make fun finger food out of any meal, even dessert. Kids love the idea of food on a stick, so let them build their own. For safety, grill meat or fish, vegetables, and fruits on separate skewers. Bite-size chunks of tomatoes, zucchini, peppers, mushrooms, and onions are a good veggie combination.
Better Burgers
Thinner burgers are healthier burgers because they cook faster. Grill 1/2- to 3/4-inch patties over medium heat. They'll stay juicy if you don't smash them on the grill with a spatula, which forces the juices out. Add some chopped bell pepper, carrot, onion, or barbecue sauce for a juicier turkey burger. Prepared veggie burgers may crumble less than homemade ones. Other meatless options? Try juicy portabella mushrooms and marinated tofu.
Fish That Can Take the Heat
Salmon is almost a grilling tradition! It cooks well on the grill because its oils keep it moist and help prevent sticking. For medium-rare fillets, cook them for about 4 minutes on each side. Besides salmon, the best fish to grill are ones that can be cut thickly and cooked with the skin. Consider halibut, tuna, trout, and swordfish.
Slimmed-Down Dogs
Hot dogs and sausages can be a guilty pleasure. When you occasionally indulge, look for ones with 2 to 6 grams of fat, or made from chicken, turkey, or veggies, without preservatives. Serve dogs on a whole wheat bun with these tasty, healthy toppings include:
Diced avocado, red onion, and alfalfa sprouts
Diced tomatoes, thinly sliced scallions, and jalapeños
Shredded carrot, cilantro leaves, thinly sliced cucumber, and a squeeze of lime
Tasty Ways to Grill Delicate Foods
The Rub on Dry Rubs
Dry rubs are a mouth-watering alternative to heavy sauces. They pack lots of flavor for few calories. You can pat them on food just before grilling. Buy a low-sodium rub with less than 5 grams of sugar per serving. Or make your own custom rub. Try these for salmon or steak: paprika, pepper, and chili powder; or chili peppers, garlic, and cilantro. For chicken or white fish: oregano, thyme, pepper, coriander, and garlic or onion.
Slow and Smoky Secrets
Where there's rich, aromatic smoke, there's tasty, succulent meat. Smoking -- which is slow-cooking with indirect heat -- is often preferred for large cuts like briskets and pork loin, and whole turkeys or chickens. Use a covered grill if you don't have a smoker. Put a pan of water under the grate between two piles of coals. Center the food over the pan. For the best smoke flavor, use beech, oak, hickory, apple, or maple wood.
For Perfectly Cooked Foods, Use a Thermometer
Even the most expert griller can't tell when food is done just by looking at it -- or even cutting into it. A meat thermometer gives the best reading, so you won't be stuck with dried-out, overcooked meats. You can take foods off the grill when they reach these internal temperatures:
Poultry 165°
Beef, pork, lamb, and veal (steaks, roasts, and chops) 145°
Ground beef, pork, lamb, and veal 160°
Better Barbecue Side Dishes
Traditional pasta and potato salads can be loaded with calories and carbs. These tasty substitutions won't leave you feeling deprived:
Instead of a baked potato with toppings, eat grilled sweet potatoes.
Instead of potato salad, eat coleslaw with a light dressing.
Instead of iceberg lettuce with ranch dressing, eat sliced tomatoes and avocado
Give It a Rest
After you remove meat or poultry from the grill, let it sit for 5 minutes. The juices will settle as the temperature evens out. Because resting prevents the juices from leaking out, the meat will be more moist and tender.
Now, Go Forth, Grill, and Enjoy!
