Grilled foods are naturally low in fat since by definition it is a dry heat method of cooking that does not add or should not add extra fat. Flavor can be preserved by monitoring the heat levels and doneness of the food and following a few simple guidelines.
- Savor that Flavor by using rubs, marinades or simply herb induced oil brushed onto the food - avoid glazes or sugar and/or fat laden sauces as they can burn easily, char the food and cause coals to flair producing more burning and a lot of smoke.
- Keep Heat on... Medium as high heat can overcook or burn the outside leaving inside underdone. Hold your hand over the coals at cooking height. Count number of seconds before you have to pull away - 4 seconds for medium
- Go Lean - loin, flank and round cuts of beef and pork; white meat poultry and many forms of fish are considered lean with less than 10 grams of total fat per serving. One of my favorites is the pork tenderloin. It's easy to grill and can be flavored in a multitude of ways depending on what the rest of the meal looks like.
- Doneness - because of the lean nature of fish, chicken and certain cuts of red meat the degree of doneness will determine the tenderness. Ensure that whatever you are cooking is juicy and not dried out. The trick is to cook until done but not overdone.
- Veggies, Fruit and Bread - don't limit your grilling to meat. With or without meat grilling can be an enjoyable, family activity. Make a kabob of colorful vegetables like peppers, squash, onions, tomatoes; brush with olive oil infused with garlic and rosemary. Add these to a pilaf of rice and cracked wheat, or cous cous and quinoa
There are some terrific websites which provide a ton of recipes for grilling all kinds of foods. Examples include www.beef.org, www.pork.org, www.salmonrecipes.net. Also check out the food network and allrecipes.com. Your local library and bookstore are also a good resource.
Happy, Healthy Grilling!
Marcia
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