The first day of summer is Wednesday, a good day to celebrate at the grill. And you don’t have to sacrifice healthy eating habits to do so.
Grilling is an easy way to cook healthy foods without sacrificing great results. That’s partly because the high heat of the grill seals in moisture. This keeps the food moist and tender without the need for excess fat.
For a super succulent meat option, we marinated pork tenderloin. Pork tenderloin is a neutral base that can really soak up flavors.
We went with a basic marinade of red wine vinegar and herbs. Apple cider vinegar with Southwestern spices or rice vinegar with soy sauce, garlic and a splash of toasted sesame oil also would be delicious.
We included some veggies. Use whatever veggies you prefer, but be sure to cut them in large chunks so the meat has time to cook before the veggies overcook.
Marinated pork kebabs
16 ounces pork tenderloin, cut into 1 1/2-inch chunks
1small eggplant, cut into 1-inch chunks
2portabella mushrooms, quartered
2small red onions, quartered
1large red bell pepper, cored and cut into large chunks
1large green bell pepper, cored and cut into large chunks
2tablespoons olive oil
1/2cup red wine vinegar
1teaspoon ground black pepper
2tablespoons minced fresh rosemary
2tablespoons minced fresh thyme
3cloves garlic, minced
Thread the pork, eggplant, mushrooms, red onions and both bell peppers onto wooden or metal skewers, alternating the meat and vegetables as you go. Arrange the skewers in a shallow dish that allows them to lay flat. A 9-by-13-inch pan usually works well.
In a small bowl, whisk together the olive oil, red wine vinegar, salt, pepper, rosemary, thyme and garlic. Pour over the skewers, turning and massaging them with your hands to thoroughly coat the meat and vegetables. Cover with plastic wrap and refrigerate for 2 hours or up to overnight.
When ready to cook, heat the grill to high. Using a paper towel soaked in vegetable oil and held with a pair of tongs, lightly oil the grates.
Place the skewers on the grates and cook for 7 minutes per side, or until the meat registers 145 degrees. Serve immediately.
Makes 4 servings. Per serving: 260 calories; 70 calories from fat (27 percent of total calories); 8 g fat (1.5 g saturated; 0 g trans fats); 75 mg cholesterol; 19 g carbohydrate; 28 g protein; 8 g fiber; 310 mg sodium.