The following article from RD411.com is a great overview of how to enjoy healthy AND enjoyable food this summer as you entertain, or simply want a great meal for yourself or your family.
By Jason Machowsky (MS, RD, CSCS)
Memorial Day, Fourth of July, Labor Day, family reunions, and picnics with family and friends all bring to mind a great tradition—barbecues. Grilling and barbecues are an excellent way to kick-start a healthy spring and summer by making a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads, and chips. Before lighting that fire and tying on your “Kiss the Cook” apron, consider these healthful tips for guiltless grilling.
Marinate leaner cuts of meat for more flavor with less fat. When going down the meat aisle deciding what to grill, forego the traditional idea of hot dogs and hamburgers for affordable, leaner cuts of meat.
The following cuts are leaner than 95% lean ground beef:
* Eye of round roast
* Top round steak
* Bottom round roast
* Top sirloin steak
* Round tip roast
A few other options, which are slightly higher in fat and calories but packed with flavor, include:
* Flank steak
* Tri-tip roasts
Of course skinless chicken breast and turkey breast are great options as well. Try using this honey-based or Worcestershire-based marinade for beef or poultry, courtesy of AllRecipes.com.
Replace excess fat with a dash of spice and creativity
If you still want some good, old-fashioned burgers, consider going with 95% lean meat (beef or turkey) and adding different ingredients and spices to provide flavor without the fat.
Options include:
* Ground cherry or prune pulp (ground up cherries or prunes)
* Tomato products
* Mashed avocado
* Egg whites with some bread crumbs and vegetables
Restaurants have found replacing up to one fourth of the ground beef with cherry or prune pulp maintains the flavor, texture, and moisture of the burger, while adding valuable nutrients and lowering the fat.
Great vegetables and spices to use when making your own burgers include:
* Chiles
* Onions
* Garlic
* Pepper
* Rosemary
You can use almost any spice. Consider making Thai, Indian, or Mediterranean burgers, or your own homemade black bean veggie burgers recipe courtesy of AllRecipes.com.
Know that grills are for more than meat
Fish and vegetables are fantastic, healthy options for the grill. You can cook heartier fish, such as salmon or tuna, directly on the grill or cook more tender fish, such as tilapia, sole, or catfish, in an aluminum foil packet with a good spicy rub or lots of aromatics, such as herbs, lemon, or
orange.
Here are a few great recipe ideas, courtesy of AllRecipes.com:
Grilled Salmon
Halibut With Zesty Peach Salsa
Grilled Tilapia With Mango Salsa
Marinated Tuna Steak
The natural sweetness and flavors that come from grilled vegetables are unmatched. Besides corn, here are some other great vegetables that you can grill with just a light brush of your favorite oil, balsamic vinegar, and spices:
* Eggplant
* Red, yellow, and orange peppers
* Red onion
* Portobello mushrooms (you can make mushroom “burgers”)
* Sliced sweet potatoes (really good)
* Zucchini
* Sliced beets
* Endive
Choose better toppings
Adding cheese, bacon, mayonnaise, ketchup, and fried onions can practically double the calories and more than double the fat of your average burger and bun.
Here are some healthy substitutions to keep the flavor and texture of popular burger toppings, but without the added calories and fat:
* Use lots of fresh vegetables, such as crispy lettuce, juicy tomatoes, and flavorful red onion
* Add some spice to your burger with mustard or jalapeños
* Try using avocados, which will give you some healthy fats along with a creamy consistency similar to cheese
* Consider using more flavorful cheeses, such as sharp cheddar or aged Parmesan, so you can get more flavor with less cheese, as well as fewer calories and less fat
* Replace bacon with Canadian bacon to save about 100 calories and 9 grams of fat/ounce, according to CalorieKing.com
* Serve some warm toppings, such as caramelized onions, mushrooms, or spinach cooked in a little bit of butter or olive oil
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