In an 8-cup measure, blend the ground meat, breadcrumbs, egg substitute, green onions, Cajun seasoning, and mustard by mixing with your hands. Burgers: That's because grilled foodis generally a healthier choice -- there's no batter coating or dripping grease. Is it the smoky flavor, the fun flavors of marinades, the grill lines that form on the food, or the fresh taste that comes from cooking something over high heat for a short amount of time? Spread teriyaki sauce over the mushrooms and let marinate while the coals heat. Forget the basic, budget health grill you used as a student – they’ve come a long way since then. Ideally you … After all, one of the golden rules of eating healthy at restaurants is to choose "grilled" foods over "fried" choices. © 2005 - 2019 WebMD LLC. Place a slice of the cheese on each burger, and allow to melt. Some people love American cheese. Use marinades based on olive oils and/or citrus juices. But as per this new study, the best way to cook mushrooms to preserve all its nutrients is to grill them. During their study, scientists noted that there was a significant decline in the antioxidant activity after boiling and frying mushrooms and grilling or … Journal as: 1 "sandwich and burger, moderate-fat meat.". 3 can help make most lean cuts more tender and tasty, too.). Trim off any excess visible fat, and remove skin from poultry before grilling. But here's the best part: PAHs and HCAs don't form on grilled fruits and vegetables. In an 8-cup measure, blend the ground meat, breadcrumbs, egg substitute, green onions, Cajun seasoning, and mustard by mixing with your hands. 6 Keys to Healthy Grilling. You may have heard some slightly scary reports of grilled meats being linked with cancer and other health risks. Cut each sandwich into 2 or 4 triangles (if using whole-grain bread) and serve. The indisputable answer—charcoal fans, you may want to sit down—is gas. Usefulness of Electric Grills. Calories from fat: 34%. Spread teriyaki sauce over the mushrooms and let marinate while the coals heat. If you put a very lean cut of beef or pork, or skinless chicken, onto the grill, you're off to a healthy start. I like to alternate pieces of meat, chicken, or seafood with bell pepper and onion pieces, zucchini slices, cherry tomatoes, and/or small mushrooms. 6 Keys to Healthy Grilling. To turn meat without piercing it (which releases juices that drip onto the coals), use tongs or spatulas instead of a fork. Keep your grill clean. All rights reserved. Plus, if you are having grilled meat, it's a great idea to get antioxidant-rich fruits and vegetables in the same meal. All rights reserved. Fresh fish and seafood grill up nicely as well. Cut the top off the bell pepper; discard the rind and seeds. Besides, there's something about the act of grilling that just makes food look and taste fantastic. But cooking it on a grill can be intimidating. There are several ways to reduce the potential health risks of grilling so you can continue to enjoy barbecue season. “It’s better to grill on a gas grill because it’s easier to control the temperature,” says Schneider. Some favorite marinade ingredients include wines, vinegars, lemon or lime juice, low-sodium soy sauce, honey, garlic, onions, herbs, and spices. Buy Lean Meats. Grill the mushrooms about 6 inches from the heat until tender (about 4-5 minutes a side). Poached Chicken. But don't despair, grill lovers -- a new, healthy way to grill is possible! Place the eggplant slices and bell pepper pieces on a grill coated with canola cooking spray. I probably don't need to remind you that eating fruits and vegetables benefits the body in so many ways -- reducing your risk of coronary heart disease, stroke, obesity, and some types of cancer. Per serving: 317 calories, 12 g protein, 43 g carbohydrate, 13 g fat (4.3 g saturated fat, 6 g monounsaturated fat, 1.6 g polyunsaturated fat), 11 mg cholesterol, 8 g fiber, 810 mg sodium. Grill about 6 inches from heat until tender and slightly browned (8-10 minutes), turning after 4-5 minutes. Keep your outdoor grill clean and well-maintained. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Grill the mushrooms about 6 inches from the heat until tender (about 4-5 minutes a side). 2 portabella mushrooms (about 3 1/2 inches wide), cleaned and stems removed 2 tablespoons bottled teriyaki sauce 2 large, thin slices reduced-fat Jack cheese (1-2 ounces) 2 multigrain or whole-wheat hamburger buns 2 leaves lettuce 4 tomato slices, Garlic Mayonnaise: Per burger: 268 calories, 14 g protein, 32 g carbohydrate, 9.5 g fat (3.4 g saturated fat, 2.5 g monounsaturated fat, 0.8 g polyunsaturated fat), 11 mg cholesterol, 5 g fiber, 410 mg sodium (not including seasoning salt). Grilled Eggplant and Pepper Goat Cheese Sandwiches, Journal as: 2 slices bread + 2 servings vegetables + 1/2 ounce regular cheese + 1 serving olives, 1 red bell pepper 1 eggplant, cut lengthwise into 1/4 inch slices 3 tablespoons low-fat bottled Italian or balsamic vinaigrette 8 slices of whole grain bread (or use a French baguette sliced lengthwise) 2 ounces soft goat cheese 1/4 cup tapenade (bottled olive spread available in grocery specialty sections). They infuse a hint of rosemary into the food as it cooks -- not to mention the beautiful presentation it makes. Don’t overcook your entrée. A clean grill not only cooks better it is safer in every way. Pick the right cheese: When it comes to grilled cheese, not all cheese is created equal. Pictured recipe: Healthy BBQ & Grilling Recipes If you have an indoor grill, follow the manufacturer's directions. According to new research published in the journal Nutrients, cooking red meat at high temperatures (grilling, roasting, or frying) is associated with increased risk of heart disease and stroke. What's the word on grilling: Is it a good thing or a bad thing? Don't have skewers? We all need to eat more fruits and vegetables, and this is an appealing way to serve them. Cook the patties 5 minutes per side, or until well done. Grilling vegetables is a great way to pack a lot of flavor into your daily dose of veg. Now that you've learned some healthy grilling secrets, here are three lightened-up recipes to try. Meats and poultry should marinate at least 1-2 hours; fish and vegetables generally only need to marinate for an hour. “Anything less than 300 degrees would be on the safer end.” Trim excess fats from foods. Cut each sandwich into 2 or 4 triangles (if using whole-grain bread) and serve. 1 tablespoon light mayonnaise 1/2 teaspoon minced garlic 1/4-1/2 teaspoon lemon juice A few drops Worcestershire sauce (optional) Ground pepper and seasoning salt to taste. "Brush with my Awesome Sauce recipe before serving." Cover the grill and cook until the vegetables are tender (about 12 to 15 minutes, for potatoes). Overall, the healthiest cooking methods limit the loss of healthy omega-3 fats, retain the most nutrients and minimize the formation of harmful compounds. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, 10 Tips and Tricks for Healthy Summer Salads, Fat Festival? Calories in Food at the Fair. But when you ask health experts, the answer is clear: Gas grilling wither either propane or natural gas is healthier than charcoal for your body and the environment. In … Journal as: 1 veggie burger OR 2 slices bread + 1/2 cup vegetable without added fat + 1 teaspoon mayonnaise. Meats and poultry should marinate at least 1-2 hours; fish and vegetables generally only need to marinate for an hour. Brush low-fat bottled Italian or balsamic vinaigrette on eggplant slices and bell pepper pieces. If you like burgers, try making your own with ground beef, lamb, pork, bison, chicken or turkey. Calories from fat: 30%. Many Americans end up eating very high-fat meats and sausages when they fire up the barbie -- pumping yet more calories, fat, Then there's the matter of a couple of potentially. These fats are the troublemaker so keep it to a minimum. You've gotta love the idea of infusing flavor into meats, fruits, and vegetables by soaking them in a tasty marinade. Burgers: What's the word on grilling: Is it a good thing or a bad thing? Scallops and shrimp are naturals for skewers, too. 1. Place the eggplant slices and bell pepper pieces on a grill coated with canola cooking spray. Top with the cheese-topped mushroom. bubble, but the way I see it, there are two nutritional downsides to grilling. Per serving: 420 calories, 35 g protein, 39 g carbohydrate, 14 g fat (6 g saturated fat, 6.3 g monounsaturated fat, 1.4 g polyunsaturated fat), 46 mg cholesterol, 5 g fiber, 800 mg sodium. Spread 4 bottom slices of bread with goat cheese, then tapenade. Journal as: 1 "sandwich and burger, moderate-fat meat.". I love to use branches of rosemary as my skewers. And yes, you should avoid deep-frying it. Try all of the above! I probably don't need to remind you that eating fruits and vegetables benefits the body in so many ways -- reducing your risk of coronary heart disease, stroke, obesity, and some types of cancer. Some fruits and vegetables that are great to grill: When you're grilling meat, limit the amount of fat that drips on the coals by starting with lean cuts trimmed of visible fat and skin.