Grilling can be a healthy cooking technique, if you choose the right ingredients. Hot dogs, hamburgers and ribs contain large amounts of saturated fat. Many summertime foods include white buns, cheese and mayonnaise, all of which contribute little nutrition but large amounts of calories and fat. Take advantage of fresh produce and the easy technique of grilling to create healthy summertime foods.
Chicken with Papaya Salsa
Chicken breast is low in saturated fat, but can sometimes come out dry and bland when grilled. Marinate your breasts in a mixture of 1/4 cup orange juice, 2 tbsp. lime juice, 1 tbsp. honey and 1 tbsp. soy sauce for at least an hour to add some flavor and moisture. Grill the chicken breasts until cooked through, keeping thicker ones near the cooler side of the flame to avoid charring the outside. Serve the breasts with a salsa made by tossing together 1/2 cup chopped papaya, 1 minced jalepeno, 1/4 cup halved grape tomatoes and the juice of one lime. Serve with brown rice and a large green salad.
Top Sirloin with Rosemary-Balsamic Vegetables
Top sirloin steak is a lean cut off beef, especially if you ask the butcher to trim all visible fat. Marinade the steak in a mixture of 1/4 cup balsamic vinegar, 1/2 cup olive oil, salt, cracked black pepper and several chopped fresh rosemary sprigs for one to eight hours. Grill the steak to desired doneness, let rest about five minutes for the juices to settle and then slice thinly. Marinate assorted sliced vegetables, including eggplant, zucchini, summer squash and asparagus in a separate container filled with the same marinade. While the steak rests, grill the vegetables on a cooler section of the grill until tender. Serve slices of the steak with the vegetables and a loaf of crusty whole-grain bread.
Greek-Style Turkey Burger
A burger is a quintessential barbecue food, but beef versions usually contain large amounts of saturated fat. Eating more than 18 oz. of red meat per week is also been associated with a higher risk of colon cancer, points out the Harvard School of Public Health. Using ground turkey can help make your burger healthier. Choose lean ground turkey, as some turkey burgers may contain skin and dark meat which makes them just as fatty as their beef counterparts. Mix 1 lb. of the lean meat with 1/2 cup shredded zucchini and one egg. The zucchini adds nutrients and moisture to the final product and the egg helps bind the mixture. Season the mixture with 1/2 tsp. dried oregano, salt and pepper. Form into patties and grill on medium heat until cooked through. Serve in a whole-wheat pita with fresh sliced tomato, feta cheese and black olives. Make a side salad by thinly slicing one peeled cucumber and tossing with 1/4 cup nonfat Greek yogurt, the juice of one lemon, a pinch of salt, black pepper and 1 tbsp. chopped fresh dill.
Health Considerations
Grilling can cause the formation of compounds that may contribute to cancer. Charred and burnt bits of food, even vegetables, are particularly dangerous. When grilling outside in the summer, using lean cuts of meat helps minimize these risks. Acidic marinades, such as those made with vinegar or citrus, help reduce the ability of the cancer-causing compounds to form.
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