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Essential Grill Guide

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

Duck Breast Boneless, Skinless

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 4-8 minutes per side; 150°F

Nutrition info: 139 calories; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.

Pork Chops Bone-in, 3/4" Thick

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 3-4 minutes per side; 145°F

Nutrition info: 170 calories; 7 g fat (2 g sat, 3 g mono); 69 mg cholesterol; 25 g protein; 51 mg sodium.

Pork Tenderloin

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 14-16 minutes, turning occasionally; 145°F

Nutrition info: 131 calories; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.

Flank Steak

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 6-8 minutes per side; 140°F for medium

Nutrition info: 157 calories; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.

Strip Steak Bone-in, 3/4"-1" Thick

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 4-5 minutes per side; 140°F for medium

Nutrition info: 174 calories; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.

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