The heat of summer makes it difficult to want to use the oven. Grilling is a great way to keep the kitchen cool by keeping the heat outside. Grilling can be very healthy if you follow a couple of easy guidelines:
Grill with Color
When most of us think of grilling, we think of ribs, chicken, burgers and hot dogs. But fruits and vegetables are delicious when grilled. Fill your plate with red, yellow, & green pepper, onions, mushrooms, corn, asparagus, zucchini, or eggplant. For fruits, use ones that are a few days away from ripeness so they retain their texture. Peaches, apples, pears and bananas are good options.
Soak it up
If you decide to go with meat, try a lean option like chicken or fish. Rather than using a sauce like bbq that can be filled with sugar, marinade your meat with your favorite herbs mixed with lemon juice or vinegar.
Slow and Low
Cook your food slowly and at low heat. High heats can break down nutrients, so it’s better to take your time.
Here’s an idea for tonight:
Grilled Fruit Kabobs
- 1/2 fresh pineapple, trimmed and cut into 1-inch chunks
- 3 medium nectarines, cut into 1-inch chunks
- 3 medium pears, cut into 1-inch chunks
- 3 medium peaches, cut into 1-inch chunks
- 3 to 4 medium plums, cut into 1-inch chunks
- 10 apricots, halved
- 3 tablespoons honey
Thread fruit alternately onto metal or soaked wooden skewers. Grill, uncovered, over medium-hot heat until fruit is heated through, about 6 minutes, turning often. Brush with honey or corn syrup during the last minute of grilling time.
Yield: 6 servings.
Nutritional Analysis: 1 serving equals 201 calories, 1 g fat (trace saturated fat), 0 cholesterol, 1 mg sodium, 50 g carbohydrate, 6 g fiber, 3 g protein.