Grill your way to a healthy summer with great recipes
July is a month of celebration in the United States, with two major events taking place: National Grilling Day and Independence Day. Both of these events are a time for gathering with friends and family, enjoying the summer weather, and, of course, grilling! Grilling can be a healthy and delicious way to celebrate, as long as you choose the right foods and cooking methods. In this blog, we'll share some tips for healthy grilling and a tasty recipe to help you celebrate both National Grilling Day and Independence Day.
First, let's talk about the benefits of grilling. Grilling is a great way to cook food without adding extra fat, since the excess fat drips off the meat and into the grill. It also allows you to add flavor to your food without relying on high-calorie sauces or dressings. Plus, grilling can be a fun and social way to prepare a meal, as everyone can get involved in the cooking process.
However, it's important to keep in mind that grilling can produce harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) when meat is cooked at high temperatures. These compounds have been linked to an increased risk of cancer. To reduce your exposure to HCAs and PAHs, try the following tips:
Marinate your meat: Studies have shown that marinating meat in a mixture of vinegar, lemon juice, or other acidic ingredients can reduce the formation of HCAs.
Choose lean meats: Fatty cuts of meat produce more drippings, which can cause flare-ups and increase your exposure to HCAs and PAHs. Instead, opt for leaner cuts of meat, such as skinless chicken breasts, fish, or lean beef.
Use a meat thermometer: To ensure that your meat is cooked to a safe temperature, use a meat thermometer to check the internal temperature. For example, chicken should be cooked to an internal temperature of 165°F.
Now, let's move on to a healthy grilling recipes to help you celebrate National Grilling Day and Independence Day:
Grilled Veggie Skewers
Ingredients:
1 zucchini, sliced into rounds
1 yellow squash, sliced into rounds
1 red bell pepper, seeded and sliced into chunks
1 green bell pepper, seeded and sliced into chunks
1 red onion, sliced into chunks
2 tbsp olive oil
2 cloves garlic, minced
1 tsp dried oregano
Salt and pepper, to taste
Wooden skewers, soaked in water for 30 minutes
Instructions:
Preheat the grill to medium-high heat.
Thread the vegetables onto the skewers, alternating between the different types of vegetables.
In a small bowl, whisk together the olive oil, garlic, oregano, salt, and pepper. Brush the mixture onto the vegetables.
Place the skewers on the grill and cook for 10-15 minutes, turning occasionally, until the vegetables are tender and lightly charred.
Remove from the grill and serve immediately.
Here is a recipe for healthy grilled salmon and chicken:
Grilled Lemon Herb Salmon:
4 salmon fillets
2 tablespoons olive oil
2 garlic cloves, minced
2 tablespoons fresh lemon juice
1 tablespoon fresh chopped parsley
1 tablespoon fresh chopped dill
Salt and pepper to taste
Instructions:
Preheat grill to medium-high heat.
In a small bowl, whisk together olive oil, garlic, lemon juice, parsley, dill, salt, and pepper.
Brush the mixture over the salmon fillets and let them marinate for 10 minutes.
Place the salmon on the grill, skin-side down, and cook for about 5-6 minutes per side, until the salmon is cooked through.
Grilled Lemon Herb Chicken:
4 boneless, skinless chicken breasts
2 tablespoons olive oil
2 garlic cloves, minced
2 tablespoons fresh lemon juice
1 tablespoon fresh chopped parsley
1 tablespoon fresh chopped basil
Salt and pepper to taste
Instructions:
Preheat grill to medium-high heat.
In a small bowl, whisk together olive oil, garlic, lemon juice, parsley, basil, salt, and pepper.
Brush the mixture over the chicken breasts and let them marinate for 10 minutes.
Place the chicken on the grill and cook for about 6-7 minutes per side, until the chicken is cooked through.
Serve the grilled salmon and chicken with a side of grilled vegetables, such as asparagus or zucchini, for a delicious and healthy meal!
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