10 Healthy Ideas for a Lean Barbecue Season
These grilling tips can help you have a healthier cookout.
Summer is synonymous with grilling for many American families, and why not?
When the weather is warm, we spend more time outdoors and try to stay out of
the hot kitchen. It stays light longer, and the evenings tend to seem a little
less jam-packed with activities than usual. These are all great reasons to look
to the barbecue for dinner inspiration. But before you dust off that grill, we
have some tips to help you enjoy the BBQ season while keeping your dinners as
lean and healthy as can be.
Healthy Barbecue Tip No. 1: Bold ingredients add great flavor to grilling sauces and marinades.
You can add bold flavors without adding too many calories or fat grams. Here
are some of my favorite ingredients for sauces and marinades:
- Worcestershire sauce: 2 tablespoons contain 30 calories, 0 grams fat, and
390 milligrams sodium
- Chili sauce: 2 tablespoons contain 40 calories, 0 grams fat, and 960
milligrams sodium (depending on brand)
- Tomato paste: 2 tablespoons contain 30 calories, 0 grams fat, and 20
- Molasses: 2 tablespoons contain 120 calories, 0 grams fat, and 40
- Soy sauce (less-sodium type): 2 tablespoons contain 20 calories, 0 grams
fat, and 1150 milligrams sodium
Healthy Barbecue Tip No. 2: Have large resealable plastic bag, will marinate!
One of the easiest ways to marinate meat, chicken, fish or vegetables is to
place them inside a large, resealable plastic bag. Set the bag in a medium
sized bowl, then drizzle the marinade over the food. Seal the bag, eliminating
any excess air. The food should be surrounded by the marinade. Keep marinating
in the refrigerator until you're ready to grill.
Healthy Barbecue Tip No. 3: A little sweetness is good, but more is not better.
Adding a small amount of a sweet ingredient (like fruit juice, brown sugar,
honey or molasses) to the marinade or grilling sauce can be a good thing. It
adds flavor and helps to balance other bold spices in the marinade or sauce.
But too much sweetness can encourage the meat, fish, or vegetables to burn when
they're grilled over high heat.
Healthy Barbecue Tip No. 4: Throw some vegetables on the grill
The best part about grilling vegetables is that you don't have to worry
about overcooking them as you do with some types of meat. And vegetables seem
to taste better grilled than they do cooked any other way.
Marinating vegetables will help them caramelize better when they're grilled,
and it's the caramelization that brings the best flavors. Just submerge the
vegetables in marinade for about an hour before putting them on the grill. If
you don't have that kind of prep time, just coat the vegetables ever so lightly
with a little olive oil or canola oil.