Essential tips for healthy barbecuing
What does your typical barbecue menu look like? Are salty meats, carb-rich sides and sugary sweets usually what you find on your plate? Here are a few delicious, but healthy, foods to try the next time you fire up your grill.
You don't have to sacrifice your health to make delicious barbecue. Here are a few ways you can healthily enjoy all your favorite grilled foods.
Enjoy lean meats
- Pork: A lean 4-oz. pork cut (tenderloin) is around 140 calories.
- Steak: A lean 4-oz. steak (top sirloin), trimmed of visible fat, has about 230 calories.
- Chicken: You can have a skinless, boneless, 8-oz. breast, or two skinless, 4-oz. thighs for around 300 calories.
- Burgers: Skip some toppings, like cheese and mayo, and pile on the veggies. A lean, 3-oz burger on a bun is about 315 calories.
Want to try something new on the grill?
Try our recipe for grilled Tuscan pork kabobs. This simple and delicious dish adds lean protein and crunchy veggies to your barbecue spread.
Lean meats taste better when they’re marinated. Marinades add lots of flavor and break down the tough fibers in leaner meats. But keep in mind, marinades tenderize only the surface of the meat to about a quarter of an inch. Scoring the meat (cutting into the surface about a quarter of an inch deep with a sharp knife in several places) and coating it completely in marinade will ensure your protein is tender and flavorful throughout.
Not in the mood for meat? No problem! While most traditional grilled menu options include it, don’t rule out the vegetarian or vegan possibilities.
Try veggies on the grill
Cut up a variety of your favorite vegetables. Vegetables, such as bell peppers, onions, mushrooms, zucchini, summer squash, sweet or regular potatoes, are often readily available during the summer months.
Pick three or four different vegetables to cook together. Place the vegetables on kabobs or wrap them in a greased square of aluminum foil, sprinkle with your choice of seasonings, and spray the kabobs with a little olive oil cooking spray. Grill for about 30 minutes over low heat.
Have a little more time? Marinate your vegetables for about an hour before putting them on the grill. They’ll caramelize better, which brings out more flavor.
Try fresh summer side dishes
Summer is a great time to find locally grown and organic produce from places like your local farmers' market, or even your own garden.
So, skip the chips and potato salad and think green, leafy vegetables and summer fruits. Try adding spinach, watermelon, corn on the cob or strawberries to your barbecue menu.
Keep safety in mind
It can be easy to get distracted when you're cooking on the grill and putting the finishing touches on some healthy side dishes.
Here's what you should keep in mind to stay safe:
Keep your distance
The grill should be at least two feet away from your home's siding and any outdoor equipment that may easily catch fire, like a swing set or shed.
Use a thermometer
A meat thermometer is perhaps the most important tool to use while grilling. Meat should be cooked to a safe internal temperature to destroy harmful bacteria and prevent foodborne illness.
Cleanliness is key
Wait to work with food until you've properly washed your hands. You should also thoroughly wash your produce before serving or cooking.
Protect leftovers
Cooked or raw meats, even salads, shouldn't be left out at room temperature for more than two hours.
Still need more ideas to make your barbecue great? Check out all our recipes. With healthy appetizer options to tasty desserts, they're sure to make your menu planning just a little bit easier.