Your guide to healthier summertime grilling

You can feel it in the air. The days are longer, it’s getting warmer outside and summer is upon us — which means the start of barbecue season.

Grilling is a summertime tradition, and it can be one of the healthiest ways to cook food. Not only does the grill’s heat enhance flavor, but it also helps to minimize fat, which drips away during grilling.

With a few tweaks, you can cut the fat even further — and fire up the flavor — for your summertime menu. Scroll down for tips on making better choices, staying safe while grilling and a healthy recipe featuring grilled chicken.

Tips for making grilling healthier

• Eat more lean chicken and fish. Fish contains omega-3 fatty acids and is a good source of protein.

• Go lean. Choose lean cuts of meat, trim excess fat and remove skin before cooking to keep grilling lean and healthy. If you want to grill hamburgers try a vegetarian option, such as a black bean or portobello mushroom “burger.”

• Skip processed meats like hot dogs, sausage or pre-packaged hamburgers, which can be high in sodium, saturated fat and cholesterol.

• Watch your portions. A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and no more than 6 ounces.

• Use a low-sodium marinade before grilling to add flavor and avoid salt. Make a simple rub of your favorite spices such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika or rosemary, and black pepper. Just remember to never reuse a marinade or rub after raw meat has touched it.

• Fill the grill like you would fill your plate, with lots of color. Zucchini, squash, bell peppers, mushrooms, green beans, okra, onions, tomatoes, eggplant and asparagus are delicious grilled. Prepare them with a light brushing of healthy oil and a sprinkling of salt, and secure them on a skewer or in a grilling basket. 

• Stone fruits, including peaches, apricots, nectarines and plums, are great on the grill. Choose ripe but firm fruit for grilling, and place halved fruits on skewers or in a grilling basket to prevent them from falling through the grates. Just make sure you clean your grill grates before cooking any fruit.

According to the U.S. Department of Agriculture (USDA), before you add those delicious chicken breasts or other food to the barbecue, you should clean the grill thoroughly. It’s best to use a grill brush on your grates to remove any debris that can end up on your food. If you have time, you can remove the grates and give them a thorough wash with soap and water. Other safety tips include:

• Keep children away from hot outdoor grills, and do not use flammable liquids — including lighter fluid, gasoline or kerosene — on fires. For more on children and summer safety, see our guide.

• No matter what you’re grilling, always start with clean hands. You should especially wash your hands before and after touching raw meat, poultry and seafood to prevent the spread of foodborne illness bacteria.

• Keep your grill clean and remove any bits of charred food from the grate to prevent burning, smoking and bitter flavors the next time you use it.

• Always wash fruits and vegetables before preparing. Run fruits and vegetables under clean water and gently rub to remove any debris. Dry fruits and vegetables with a clean cloth or paper towel to further reduce bacteria that may be present.

• Never wash or rinse meat, poultry or seafood items. Doing so greatly increases your risk of cross-contamination because bacteria can be spread to other foods, utensils and surfaces. Be sure to thoroughly clean and then sanitize all surfaces touched by the raw meat, including the inner sink, to eliminate the risk of cross-contamination.

• Always keep your raw meat, poultry and seafood separate from ready-to-eat foods, such as salads, dips and any fruits and vegetables you plan to grill. As soon as you put raw items on the grill, wash or discard the plate they were on and get a clean plate or serving dish ready for when the items are done.

• You should also pay attention to the utensils used while grilling — those tongs you used to place the raw meat on the grill could be contaminated with harmful bacteria, which could spread to the fully cooked meat being pulled off the grill. Wash the tongs or use a pair that hasn’t touched raw meat. Use tongs instead of a fork to turn meat. Piercing the meat with a fork can release juices and fat that can cause flame flare-ups.

• Keep flames from touching the meat directly. Create a barrier to prevent juices from spilling and producing harmful smoke. Try lining the grill with aluminum foil poked with holes or cooking on cedar planks.

• Grilling uses direct high heat to cook foods — it’s what gives them the classic grill marks. However, those marks can make food look done before it is. This can be a major safety issue. When grilling meat, poultry and fish, it’s important to use a food thermometer to make sure your items are truly being cooked through to a safe minimum internal temperature. The USDA advises that you cook the following foods to these temperatures:

  • Beef, pork, lamb and veal (steaks, roasts and chops): 145°F (with a 3-minute rest      time)

  • Ground meats (including burgers and hot dogs): 160°F

  • Whole poultry, poultry breasts and ground poultry: 165°F

  • Fish: 145°F

If a grilling injury occurs and you need emergency care, head to your nearest emergency department. 

Serves 4

A rich tomato-balsamic sauce makes for a flavorful marinade before grilling. This chicken is a delicious al fresco entrée, or tuck it into a whole-grain bun for a simple sandwich.   

Ingredients

• 1 Tbsp. olive oil 

• 1 Tbsp. minced garlic

• 4 Roma tomatoes, diced

• 1½ cups diced onion (about 1 large onion)

• ¼ cup balsamic vinegar

• 2 tsp. dried rosemary

• ¼ tsp. coarse salt

• Pinch of freshly ground pepper

• 1 lb. boneless, skinless chicken breasts

Directions   
1. In a large skillet over medium-high heat, heat the olive oil. Add the garlic and sauté for 1 minute. Add the tomatoes, onion, balsamic vinegar, rosemary, salt and pepper, and cook until the vegetables soften and a thickened sauce forms, 3-5 minutes. 
2. Remove the skillet from the heat and cool. Using a blender or an immersion blender, puree the sauce until smooth. Reserve ⅓ to ½ cup of sauce and set aside. 
3. Press the chicken breasts with the heel of your hand to flatten them into a similar thickness. Place the chicken and the remaining sauce in a heavy-weight zip-top bag and marinate in the refrigerator for 30 minutes.   

4. Prepare your grill. Remove the chicken from the marinade and place it on the grill. Top each breast with a dollop of marinade and then discard the used marinade. Grill, turning the chicken until it’s cooked and reaches an internal temperature of 165°F when measured with a food thermometer. Serve the grilled chicken with the reserved sauce, dolloping each portion. 
Per serving: 168 calories, 4 grams total fat, 1 gram saturated fat, 83 milligrams cholesterol, 109 milligrams sodium, 5 grams carbohydrates, 1 grams fiber, no added sugar, 26 grams protein 
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