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Essential Grill Guide

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

Duck Breast Boneless, Skinless

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.

Lamb Loin Chops

Marinating time: 2 hours to overnight

Cooking time/doneness temp.: 5-6 minutes per side; 145°F for medium

Nutrition info: 184 calories; 8 g fat (3 g sat, 4 g mono); 81 mg cholesterol; 26 g protein; 71 mg sodium.

All cooking times based on medium-high grill temperature and cooking with the grill lid closed.

Nutritional analysis is for the standard 3-ounce "cooked" portion of meat, fish or poultry listed as a typical serving in MyPyramid.gov. Although the recipes call for 4 ounces per serving uncooked, 1 ounce of water weight is generally lost during cooking.

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