A new poll by Weber-Stephen Products of more than 1,000 adults forgoing traditional vacations this summer shows that 24% plan to host more barbecues than in past years, and 21% plan to spend more on grilling this season than they typically would. Healthy Grilling Guide Grill owners, industry experts say, also are increasingly adding healthy options to their outdoor meals, including leaner meat, chicken, fish, vegetables, veggie burgers, tofu and fruit. But they don’t always know the quick tricks or have the tools that can make grilling a healthy, delicious feast a snap. Spice It Up If you’re trying to keep your waistline in mind when you’re firing up the grill, a smart place to start is the pantry. You only need a few ingredients to give your meals a lot of flavor, says Jim Shults, spokesperson for Solaire Grills and former publisher of the magazine Barbecue and Beverage.
When working with fruits and vegetables, apply a light coating of oil-olive, canola or Enova (a blend of soy and canola oil that’s lower in saturated fat than canola oil)-and grill over a medium flame (280 to 350 degrees) to avoid burning. If you want grill marks, let the grill heat for a while before you add food and don’t constantly flip pieces, checking to see if they’re done. One easy way to change up veggies, such as parboiled corn, is to apply flavored oil, vinegar or dressing just prior to grilling. Fruits, Shults says, need little beyond oil, since the heat from the grill chemically changes them and brings out their sweetness.
When it comes to meat, poultry and fish, Shults recommends staying away from prepared mixes, which tend to be mostly made of salt, or sugar-laden barbecue sauces. Add a sprinkling of cayenne pepper, coarsely ground black pepper and granulated garlic to your steak to create a slightly sweet flavor. Or try spreading stone-ground mustard on chicken and then seasoning it. The mustard flavor will burn off and your choice of healthy herbs will stay in place. Most fish-catfish in particular-will come out perfect with just a dab of salt, pepper and a squeeze of lemon.
Rich in Vitamin C and fiber, acidic citrus fruits also work as flavorful, natural meat tenderizers, says Michele Turcotte, a Wisconsin-based registered dietitian. A marinade of lemon or lime, Worcestershire sauce and soy sauce, or a citrus fruit paired with fresh thyme, parsley or oregano will liven up whatever you’re cooking.
Tool Time Once you’ve got your pantry stocked, it’s time to take a look at your tool box. There’s no shortage of gear available to help you grill healthy this summer.
“Whether you have just a simple grill or a fancy schmancy, full outdoor kitchen, accessories in particular can make it easy to cook all sorts of things,” says Leslie Wheeler, director of communications for the Hearth, Patio and Barbecue Association.
While baskets made to hold vegetables and fish have been around for a while and there’s always tin foil, outfits such as Weber are now offering stainless steel grill pans. They allow flames to lick food via small holes, but also keep those healthy, delicate items you might have been afraid to experiment with, such as berries, away from open grates.
Healthy options, such as fish, can be tricky to flip when they’re cooked on a grill. For those who don’t want to forgo seafood, oversized spatulas are growing more popular, Shults says. If you don’t have tongs, they’re a smart choice for flipping meats, as opposed to using a fork, which releases juices and flavor essential to making lean meats in particular taste good.
And, if your goal is to be able to make your entire meal outdoors, there’s Frontgate’s outdoor prep station, which has a maple chopping board and built-in condiment tray, and the Lynx Power Burner, a high-heat side burner that lets you cook up healthful side dishes or alternative mains, such as a shellfish boil or wok-based stir fry. Families with picky eaters also can choose from an array of pizza grill pans. To make it a healthy option, use a whole wheat crust and go heavy on the vegetables, easy on the cheese.
The key component to healthy grilling, however, may be simply taking it easy. While it goes beyond saying that healthy grilling means choosing the leanest cuts of meat available, the party atmosphere -and buffets-that often accompany barbecues can encourage people to overindulge. You need to watch both what and how much you’re eating, says Chicago-based registered dietitian Monique Ryan.
