grilled food for weight loss
to eat healthy grilled food
is a great time to break out the barbecue grill and lighten up
your diet! Grilling season doesn't have to only mean
hamburgers, bratwurst, and steaks. There are many great
choices for the grill that will keep you in great shape for all
those fun summer activities.
than fatty hunks of meat or sausages, try grilling:
Turkey breast or tenderloin
Ground turkey, chicken or lean hamburger (add great
Turkey hot dogs or sausages/brats
Light smoked sausage or turkey polska kielbasa
Fish (salmon, swordfish, shrimp, catfish, trout, red
snapper, tuna, etc)
Or, if you choose beef, select a high-quality but small
are easy to make and allow you to use some creativity in your
cooking! If you're making your own marinade, plan on about
a half cup per pound of meat. There are usually 3-4
components to a marinade. You'll definitely need an acid
such as citrus juices, vinegars, or wine. This acid will
serve to break down the protein tissues in the meat, which
serves to tenderize. For flavor, you also need to include
some oil (canola, olive, sesame, or other) and seasonings (salt
and pepper, dried or fresh herbs, soy sauce, Worcestershire
sauce, ketchup, mustards, garlic, gingerroot, onion, chili
peppers, etc). You also might want to add a sugary
ingredient like honey, jam, or molasses to add a touch of
sweetness and caramelization to your grilled food. About a
quarter to a third of the marinade should be the acid, a few
tablespoons should be oil, about a tablespoon of your sugar
ingredient, and seasonings can really be however much you'd
sure to always marinate in the refrigerator. Large Ziploc
bags are great for marinating. Otherwise, use a shallow
glass or plastic container. Avoid metal which will react
with the acid in the marinade. The longer you marinate, it
will also cut down a little bit on cooking times.
Depending on what you're marinating, the times will vary.
Here are some general rules to follow:
Large cuts of meat (over 4 pounds) - 8 hours to
Smaller cuts of meat - 1/2 to 3 hours
Whole fish - 3 hours to overnight
Fillets of fish (depending on size) - 1 hour to
Fruits and vegetables - 1 to 3 hours
use leftover marinade for basting or as a sauce, unless you
first boil it for 5 minutes to kill any bacteria. To
prevent food from sticking to the grill, lightly coat your
grilling surface with a small amount of cooking oil or spray.
Some companies now make nonstick sprays specifically for the
ensure proper doneness, it helps to keep a meat thermometer
handy at the grill. Here are temperature guidelines
for different types of meat.
Poultry: 165-170 degrees F
Fish: 130-135 degrees F (fish will begin to flake and
Beef, lamb, pork:
- 140 degrees F, red center. Fine for steaks and lamb. Pork
should not be eaten rare.
Medium rare - 145-150 degrees F. Red center.
Medium rare is fine for all beef.
Medium - 155-160 degrees F. Pink center. Medium
is good for pork, beef and lamb.
Hamburgers should be cooked
to 160 degrees.
Medium well - 165 degrees F. Light gray warm
center. Pork will be all white at the center.
Well done - 170-180 degrees F. Hot gray center;
these ideas and guidelines, you will easily be able to put
together dozens of delicious and healthy grilled meals this
summer - or whenever you feel like using your grill.
Whether you're craving Italian, Tex-Mex, Asian, or
American - you can create a wonderful taste on your grill.
articles: Frequently asked questions about weight loss and fitness
About the author
Erin Rogers, a work-at-home mom of two, is the founder of
Health-E-Meals.com, providing practical healthy living resources for busy people. Visit her website to sign up for the FREE newsletter, 'Dinners on the Double' - offering a quick and healthy, no-recipe dinner idea each week. Other available services include quick and healthy recipes, healthy cooking articles, fitness and motivation tips, healthy living web links, and lots more! Erin can be reached via
email. A FREE copy of the
book of recipes is available here for