Grilling is a simple way to feed your family well this summer. Start with a lean meat and a healthful marinade and then allow the grill to strip away additional fat.
Plus, grilling caramelizes the natural sugars in foods, which adds flavor without additional calories and fat.
With these guidelines, grilling can be a great way to prepare healthful meals:
Lighten up the marinade. A homemade marinade lets you control the sodium, sugar and oil content. Add flavor with fresh herbs, citrus juice and pungent vegetables such as garlic, onions or shallots.
Select lean protein. Opt for lean or low-fat cuts of meat and poultry (and remove the skin to avoid extra fat and cholesterol). Trim the visible fat from meats and poultry before grilling.
Choose seafood rich in heart-healthy omega-3 fatty acids, such as salmon or trout. Or go vegan and grill a homemade bean or lentil-based burger.
Incorporate fruits and veggies. They are naturally cholesterol-free and packed with nutrients and fiber. Kebabs are a perfect way to incorporate these ideas.
This simple recipe makes a bold marinade. For the kebabs use lean white meat chicken breast and antioxidant-rich red bell pepper, peach and ataulfo mango.
Cilantro-lime garlic marinade
1 cup chopped cilantro (leaves and tender stems)
2 tablespoons canola oil
4 large cloves garlic, chopped
Juice of 1 lime
1 ½ teaspoons honey
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Combine the ingredients in a food processor and puree to form a smooth marinade.
Transfer ¼ cup to a large zip-top bag and save the rest for basting on the grill.
Marinate chicken chunks in the bag for 20 to 30 minutes or longer.
Assemble kebabs and grill, brushing the kebabs with the remaining marinade.
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