It's easy to overeat in the summer. We fire
up the grill at every opportunity and cook countless steaks, hot dogs
and burgers; there are mounds of potato salad and macaroni salad; and
big plates of decadent fudgy brownies with ice cream for
dessert. But it is possible to have low fat cookouts and picnics
without compromising on flavor. So get ready to grill, or spread your
picnic blanket, and enjoy some healthier, low fat summer foods.
Lets start with low fat summer cookouts:
Hamburgers or Hot Dogs?
Try a lower fat, lower sodium, nitrite-free turkey dog, or a burger made from lean ground beef or lean ground turkey; consider using lean or extra-lean ground beef, which are 90 percent and 95 percent lean, respectively.
Or why not try vegetarian burgers?
Top your low-fat burgers with reduced-fat cheeses or a small amount
of strong-flavored cheese. Have plenty of dark, leafy lettuce leaves,
tomatoes, onions, avocado and salsa toppings available. For condiments,
have light or fat-free mayo on hand, as well as mustard, ketchup, steak
sauce, hot sauce, pickles and relish. Use whole-grain buns.
Choose Lean Meats or Fish
Marinated chicken breast,
halibut, scallops or shrimp are delicious low-fat grilling fare. Salmon
is another great option. While fattier than other fish, it has
heart-healthy fats that can easily fit in with our low-fat eating
plans. Just monitor portion sizes, and eat lowe-fat side dishes and
condiments. If you're eating chicken, cook it with the skin on, but
remove it before eating.
Opt for lean cuts of beef. Flank steak, filet mignon, top loin or
round are good choices. Use marinades to add flavor and also to
tenderize the meat. Lean cuts of pork and lamb are fine, too. For lean,
read “loin.” Trim all visible fat before cooking.
As important as it is not to undercook your food, be careful
not to char your meat either, as two cancer-causing agents,
Heterocyclic Amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PCAs),
can form in the presence of fat and extreme heat. This is another good
reason to use marinades, as the marinade forms a barrier between the
meat and the heat.
Marinades and Rubs
The key to succulent, flavorful meat is the marinade or rub. Use
heart-healthy monounsaturated oils in your marinades or for brushing
food. Olive oil and canola oil are excellent choices.
Make your own marinades where possible. This helps control the fat
and sodium content. It needn’t be complicated—a basic blend of oil,
lemon or lime juice and herbs is all you need as a base. For an Asian
accent, use some reduced-sodium soy sauce, grated ginger and garlic.
For a Southwestern flavor, use cumin, chiles, and cilantro. Honey with
mustard is another simple yet flavorful option. If you’ve got ketchup,
vinegar, Worcestershire sauce and molasses, make your own barbecue
sauce, too. Give it some heat with some hot sauce.
One caveat, however: be sure to remove excess marinade from
the meat, as too much can cause flare-ups on the grill and burn the
meat, which negates the protective benefit of the marinade. Marinades
with a high sugar content—yep, that Barbecue sauce, for instance,
should be used only in the last 5-10 minutes of cooking.
Kebabs
Not only are kebabs delicious, they are also a
great way to eat vegetables and balance your meat consumption. You can
eat your steak, but perhaps less of it when it’s competing for space
with some delicious chunks of vegetables. Thread pre-soaked wooden
skewers with your choice of meat or firm fish, alternating with
vegetables such as zucchini, cherry tomatoes, peppers, red onion and
mushrooms. Brush with a low fat marinade of your choice and grill away.
Grill vegetables by themselves, either on skewers or in a basket. Brush
with a little balsamic vinegar to enhance the flavor.
Want to make things even easier? Why not order
Chef Gene's Killer Griller Kit for your next barbeque? With the best certified cuts of lean and natural beef, pork, and chicken, rubbed and
marinated with
Chef Gene's special seasonings and marinades, you're sure to eat healthy and well!
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