Despite the rainy start, summer is officially here and that means prime time for grilling! Depending on your choices, grilling can be an artery clogging, blood pressure raising event, or in contrast, can be a delicious way to boost your health.
Instead of protein foods high in saturated fat and/or sodium, think of leaner protein options. This might include chicken breasts, ground turkey breast, fish, shrimp, scallops, firm tofu, veggie burgers, or lean cuts of beef.
There are a lot of healthy ways to add flavor to grilled items. Marinades have the added advantage of tenderizing proteins as well. A simple marinade might be olive oil, balsamic vinegar, minced garlic and minced fresh rosemary. Another could be olive oil, a little red or white wine, minced garlic, ground cumin, and chili powder. How about combining olive oil, lemon juice, basil and minced garlic for marinating chicken. You can make a delicious Tandoori-style marinade using plain yogurt and Tandoori seasonings.
Experiment to create your own marinades — choose an oil (olive, canola, peanut), a form of acid (the many types of vinegar, wine, lemon or lime juice, plain yogurt, etc.), and seasonings (herbs, spices, hot sauces, wasabi, etc.).
Another way to add flavor is to use a “rub.” This is a dry mixture of seasonings used to coat the protein item. You can buy these mixtures at the store or create your own. Try combining a minced herb like rosemary or sage, dry mustard, black pepper, and minced garlic or garlic powder. Another might be cardamom, cinnamon, coriander, cloves and a dash of cayenne pepper for use on chicken or lamb.
You can also use a sauce or paste to coat the protein item. Try stirring a little curry powder into apricot or peach jam and spread on top of grilled salmon (grill on a piece of foil and do not turn the salmon — just cook until the fish is opaque all the way through). Another paste could be minced garlic, minced fresh ginger, Chinese five spice, peanut oil, a dash of sherry vinegar and a dash of low sodium soy sauce.
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