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Tips For Healthier Grilling (Hy-Vee Dietitians)

by Chris Culbertson, posted Jul 7th 2009, 20:17

Guest post by our good friends, the Hy-Vee Dieititians right here in the KC Metro.

It may be hot and humid out, but you still need to get a meal on the table.   Summertime grilling is a great oven-free way to prepare a meal without heating up the kitchen.   However, cooking meat, poultry and fish over an open flame with high heat can form chemicals that some studies have found may increase cancer risk.  The most important thing to remember when grilling is to avoid fire flare-ups, charring or burning the food you are grilling.  There are several simple steps you can follow for healthier grilling this summer:

1. Marinate First

Marinating meat before grilling is one of the most effective ways to protect the meat from flare-ups and becoming charred, which may help reduce the formation of possible cancer-causing compounds.

• Marinate meat, poultry or fish for at least 30 minutes before grilling.
• Marinate meat in beer or wine, or other acidic products such as lemon juice or vinegar, before grilling.
• One-half cup marinade per one pound of meat is a good rule of thumb.
• All surfaces of the food should come in contact with the marinade.

2. Trim the Fat

Less fat on meat will result in fewer flare-ups and will help reduce charred meat.

• Choose lean cuts of meat from the “loin” and “round” for pork and beef; remove the skin from poultry.
• Trim all visible fat before grilling.

3. Limit Grill Time

• Thick cuts of meat or meat that requires longer grilling times can be partially precooked in the microwave prior to grilling.

4. Smaller Cuts of Meat

Consider kabobs or 3-ounce portions of meat ,which  will cook faster on the grill.

5. Avoid Drips

Juices that drip onto the flames cause smoke or flare-ups.

• Cover the grill with foil that has holes punctured in it.

6. Flip Burgers Often

• Research has found that cooking hamburgers at a lower temperature and turning them often speeds the cooking process and helps prevent flare-ups and charring.

And finally, if grilled meat does become charred or burned, remove the charred part first before eating.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.

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