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Essential Grill Guide

A handy guide with marinating and grilling times for favorite types of poultry, meat, seafood and tofu.

WebMD Feature from "EatingWell"

Essential Grill GuideHere is a no-frills, essential quick-cooking guide to help you grill meat, poultry, seafood or even tofu. Pick one of these lean, quick-cooking proteins and follow the marinating times, cooking times and temperatures for perfect results every time you grill. Keep this guide on the refrigerator to enjoy grilled foods all summer long.

Extra-firm Tofu

Marinating time: 30 minutes to overnight

Cooking time/doneness temp.: 2-3 minutes per side

Nutrition info: 84 calories; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.

Tip: How to Prep Tofu for the Grill: Pressing tofu gives it a firmer texture and helps it absorb marinades. Start with a 14- to 16-ounce package of tofu.

  1. Cover a cutting board with foil and place it so one end extends over the sink.
  2. Prop up the other end so the board slants slightly toward the sink. Place tofu on the board.
  3. Cover tofu with a second sheet of foil.
  4. Place another cutting board or a baking sheet over the foil and weight it with heavy cans or books.
  5. Let stand for 30 minutes; excess water will drain into the sink.
  6. Cut into 1/2-inch-thick slices.

Pressed tofu can be refrigerated, wrapped, for up to 24 hours before using.

Shrimp

Marinating time: 15 to 30 minutes

Cooking time/doneness temp.: 2-3 minutes per side

Nutrition info: 84 calories; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.

Scallops

Marinating time: 5 minutes

Cooking time/doneness temp.: 3-4 minutes per side

Nutrition info: 95 calories; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.

Salmon Fillet

Marinating time: 30 minutes

Cooking time/doneness temp.: 3-5 minutes per side

Nutrition info: 127 calories; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.

Mahi-Mahi

Marinating time: 30 minutes to 1 hour

Cooking time/doneness temp.: 5-6 minutes per side

Nutrition info: 93 calories; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

Chicken Breast Boneless, Skinless

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 6-8 minutes per side; 165°F

Nutrition info: 122 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 23 g protein; 55 mg sodium.

Chicken Thighs Boneless, Skinless

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 6-8 minutes per side; 165°F

Nutrition info: 164 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

Chicken Thighs Bone-in, Skinless

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 15-25 minutes, turning occasionally; 165°F

Nutrition info: 165 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

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