What’s Grilling? Five Dietitian Tips for Better-for-You Grilling
What's Grilling?
Five Dietitian Tips for Better-for-You Grilling
There’s nothing quite like grilling season after a long, Midwest winter. Luckily, with a little mindfulness, grilling can be as healthy as it is delicious. Keep reading for my five top tips for healthful grilling!
1 Choose quality, lean meats and seafood.
Kick off the season with high-quality lean meats and seafood that provide flavor without the extra saturated fat:
Lean Protein:
Choose skinless chicken breasts, pork chops, or pork tenderloin for options low in saturated fat. Pick yogurt-or citrus-based marinades to keep cuts moist, and for chicken, bone-in options help retain moisture.
Seafood:
For fish that is great on the grill, go for salmon, shrimp, or walleye. For a meatier fish, consider tuna loins; it’s a sturdier option that can be grilled just like a steak.
Steaks:
If you can’t imagine a barbecue without beef, choose lean cuts like top sirloin or beef tenderloin. For enhanced flavor and tenderness, marinate for at least 30 minutes in a low-sodium marinade, and preheat the grill for a perfect sear.
Burgers:
Use lean ground beef (90% lean or leaner). To keep this leaner cut juicy, add finely diced onion, chopped mushrooms, or minced garlic, but don’t overwork the meat. Cook to medium (160° F) and avoid pressing down on the patties.
Featured Recipes
2 Mix in some plant proteins.
Vegetarians—and even carnivores—rejoice! There are many excellent plant proteins that shine on the grill:
Soy Products:
Use tempeh or pressed firm tofu, which are high in protein and low in sodium. You can buy ready-made patties or cut half-inch slices straight from the block—either option absorbs marinades well. Marinate for at least 30 minutes, and then cook on a lightly oiled grill.
Bean or Legume Patties:
Packed with protein and fiber, it’s a win-win!
Veggie- and Grain-based Options:
Consider patties made with quinoa, brown rice or mushrooms. Or try a delicious portobello mushroom; grill them gill-side down for 5–10 minutes, then flip for another 3–5.
3 Fill half your plate with grilled veggies or fruit.
When it comes to retaining both flavor and nutrients, grilling fruits and vegetables can be better than many other cooking methods. The trick is to let natural flavors be the star.
Straight on the Grate
Slices:
Lightly brush rings or slices of pineapple, watermelon, or zucchini with olive oil to prevent sticking, and then grill over medium-high heat for 2–3 minutes per side.
Spears:
Rub asparagus spears with olive oil and a light dusting of garlic powder and grill over medium-high heat for 5–7 minutes.
Colorful Kabobs
Veggies:
Go with the classic combo of onion, bell pepper, and cherry tomato, or try something new—squash, mushrooms, eggplant, sweet potatoes, carrots, and even Brussels sprouts are great on the grill.
Fruits:
Add sweetness and unique flavors to your kebobs with pineapple, watermelon, mangoes, peaches, strawberries, oranges, kiwi, or melon (try cantaloupe or honeydew).
Combo:
Alternate fruit and veg for a unique and aesthetic presentation, but consider cooking times when pairing; softer fruits like strawberries or kiwi will grill faster than firmer ones like pineapple.
Pro-tip:
- For kabobs, soak wooden skewers for at least half an hour to prevent burning.
- Cut large, uniform chunks to ensure even cooking.
- Lightly season with simple herbs and spices, or marinate for added flavor.
Featured Recipes
4 Use the grill as your meal-prep BFF.
Fire up the grill on prep day to cook staples for mix-and-match meals throughout the week:
Chicken breast:
Chop for burrito bowls, wraps, flatbreads, or salad.
Veggie blends:
Add to scrambled eggs, burrito bowls, tacos, and salads.
Fruits:
Toss into smoothies, salads, oatmeal, or mix with onions and jalapeños for fresh salsa. For a grill-and-chill treat, use it as an ice cream topping.
5 Be mindful of marinades and seasonings.
Marinades and seasonings go hand-in-hand with grilling, but be sure to choose blends and marinades that are low in added sugar and sodium.
Herbs and spices:
Go for low-sodium options or create your own with garlic powder, onion powder, paprika, chili powder, or even simple black pepper. Dried herbs like oregano, rosemary, and thyme not only enhance flavor but smell fantastic on the grill.
Marinades:
Use simple ingredients like Greek yogurt, olive oil, vinegar, or citrus juice, adding herbs and spices for flavor.
Get to grilling
Happy grilling season!
