Women’s Health

A Girl’s Guide To Grilling

May 2006

Step outside the kitchen this summer and serve up the best barbecue on the block

Online Magazine Version: http://www.womenshealthmag.com/article/0,6176,s1-2-63-800-1,00.html

Anyone can fire up a grill, throw on a couple of hot dogs, and call herself a chef. But there's more to grilling than burnt cased meats and dry beef patties. To master the grill, impress your neighbors, and create a summer feast, it takes a little more finesse. You have to pick the right meats, fish, chicken, and vegetables; prepare the right marinade; and know exactly what "done" looks like. Move beyond ordinary grill fare with this definitive guide to great outdoor cooking.

Beef

Pick the Right Kind
High heat and smoke bring out the rich flavor of beef, making it an ideal pick for grilling. And there are lots of lower-fat options that still taste great. "Cuts such as top-, eye-, and bottom-round are among the leanest," says Nancy Berkoff, R.D., a Los Angeles based dietitian and chef. "Loin" or "flank" cuts are also good bets.

Before You Grill
Leaner cuts can be tough unless you treat them right. The secret? Acid, baby. Ingredients like vinegar or lemon juice will help break down toughness. "Marinate these cuts for at least 12 hours for maximum effectiveness," says Steven Raichlen, author of The Barbecue Bible and How to Grill and host of BBQ University on PBS. A good marinade mixes one part acidic ingredients with two parts flavorful liquids like soy sauce, fruit juice, beer, or wine, plus mustard and spices.

The Heat Is On
Go ahead, turn up the heat. "Beef should be grilled over a high heat and turned as soon as little pearls of blood start to accumulate on top of the steak," Raichlen says. Once you've cooked your steak to perfection — 4 to 6 minutes per side for a 1-inch-thick steak — let it stand a few minutes before slicing. "The juices flow back throughout the meat, making for a more succulent main course," Raichlen says.

Grilling Gaffe
Pressing down on your burgers as they cook. Sure, the sizzling sounds cool, but you're committing a mortal sin in grilling circles: squeezing out juices that add flavor and keep beef moist.

Safety First
According to the USDA, one out of every four burgers turns brown in the middle before it's safe to eat — so peeking inside won't work. "A safe inside temperature for ground beef is 160 degrees Fahrenheit; medium-rare steaks should reach 145 degrees," says Shelley Feist, executive director of the Partnership for Food Safety Education. Use a food thermometer like Polder's ($19, Polder Kitchen and Housewares).

Extra Credit
Cut the fat after you grill. Most beef cuts have 8 to 1/4 inches of fat on the outside of the cut, says Elizabeth Karmel, author of Taming the Flame: Secrets for Hot-and-Quick Grilling and Low-and-Slow BBQ. "Leave this fat during the grilling process. It helps the meat retain its juices better. Cut off the fat afterward."

Caribbean Burgers with Mango Salsa

1.5 pounds extra-lean ground beef

2 Tbsp jerk seasoning

1 mango, peeled, coarsely chopped

1 Tbsp chopped fresh cilantro

1 Tbsp chopped green onion

1 Tbsp chopped jalapeno pepper, seeded

1 Tbsp lime juice

Combine ground beef and jerk seasoning in a bowl and mix softly. Shape into 4 ¾-inch patties. 

Place patties on grill heated to high. Grill, uncovered for 5 to 6 minutes per side or until an internal temperature of 160°F is reached.

While burgers are cooking combine salsa ingredients and mix well.

Serve burgers topped with salsa. 

4 servings

Per serving: 235 calories, 30g protein, 9g carbohydrate, 7g fat (3.4g saturated), 1g fiber, 455mg sodium 

Sirloin with Garlic-Yogurt Marinade

2 sirloin steaks (about 4-5oz each)

½ cup plain low-fat yogurt

¼ cup chopped fresh parsley

1 Tbsp lemon juice

½ Tbsp paprika

1 garlic clove, minced

Dash of salt

1/8 cup low-fat mayonnaise

Combine all ingredients except steak and mayonnaise in a bowl and mix well. Divide mixture in half.

Combine ½ mixture and steaks in a food-safe plastic bag and turn to coat. Marinate overnight in refrigerator. Add mayonnaise to remaining marinade and store in refrigerator.

Place steaks on grill heated to high and grill until desired internal temperature is reached, turning once. Serve topped with leftover marinade. 

2 servings

Per serving:  290 calories, 40g protein, 11g carbohydrate, 9.5g fat (3.5g saturated), 0g   fiber, 400mg sodium 

Poultry

Pick the Right Kind
Beware if going with ground. "A good chunk of ground chicken and turkey is blended with the skin, really bumping up the fat and calories," says Leslie Bonci, R.D., a nutritionist with the University of Pittsburgh Medical Center. Look for "extra lean" on the label of prepackaged turkey, or have a butcher grind your meat for you, she says. If you don't want ground meat, skinless chicken breast is the little black dress of cooking — it's perfect everywhere, and it works as well on the grill as it does on the range.

Before You Grill
If you're struggling with dry chicken breasts, a brine (1 tablespoon of salt plus 1 tablespoon of sugar plus 1 cup of water) is a good alternative to a marinade. "The salt in brine helps keep chicken breasts moist," Raichlen says. While chicken needs only a 2-hour brine, turkey should be brined overnight, since the cuts tend to be bigger and have thicker skins. You can add a sweetener like molasses or honey to the brine to boost flavor.

The Heat Is On
If you're cooking boneless meat, use high heat for 3 to 6 minutes. For bone-in pieces, grill over medium heat for 12 to 15 minutes, starting with the bone side down. Keep the lid closed — "opening the lid too often reduces the temperature, increasing grilling time," Raichlen says.

Grilling Gaffe
Slathering on BBQ sauce — it's too sugary. "Sugar burns when exposed to heat for too long, resulting in charring before the meat is cooked through," Raichlen says. Stick to marinades and spice rubs. If you can't live without your BBQ sauce, apply it at the very end of cooking to get the flavor without the burn.

Safety First
Cook ground poultry to 165 and whole cuts like breasts to 170. For the most accurate readings, don't let the thermometer touch bone.

Extra Credit
Soak rosemary sprigs in water for 30 minutes, then lay an 8- by 6-inch bed of them on the grill — thick enough so that you don't see the cooking grate underneath. "By placing your chicken directly on top, the rosemary will scent your food," Karmel says.

Best Turkey Burgers

1.5 lb skinless ground turkey

½ cup chopped fresh cilantro

1/3 cup bread crumbs

3 Tbsp Dijon mustard

1 egg, beaten

Dash salt and pepper

Combine all ingredients in a large bowl and mix well. Shape into 4 ¾-inch patties.

Place burgers in a grill basket or on an oiled grate and grill over medium heat 5 to 7 minutes per side or until they reach an internal temperature of 165°F.

Serve on whole wheat buns and with your favorite toppings.

4 servings

Per Serving: 205 calories,  34g protein, 8g carbohydrate, 4g fat (1g saturated), 0.5g   fiber, 250mg sodium 

Honey Ginger Chicken

2 boneless, skinless chicken breasts

3 Tbsp lemon juice

1.5 Tbsp sesame oil

1.5 Tbsp low-sodium soy sauce

1.5 Tbsp honey

2 tsp ginger, minced

1 clove garlic, minced

Combine all ingredients except chicken in a bowl and mix well. Transfer mixture to a food-safe bag. Add chicken and toss to coat. Let marinade for at least 2 hours in refrigerator.

Grill chicken over medium heat on a lightly oiled grate for 4-5 minutes on each side or until reach an internal temperature of 170°F.

2 servings

Per Serving: 269 calories, 31g protein,  11g carbohydrate, 11g fat ( 1g saturated), 0g  fiber, 300mg sodium 

Fish

Pick the Right Kind
Salmon, tuna, and swordfish steaks are easiest to prepare because they're thick and compact with less tendency to crumble. They also have more fat than other kinds of fish — good for grilling "because their fat prevents them from drying out," Raichlen says.

Before You Grill
When it comes to fish, less is more. "There's no need to overpower expensive cuts with strong marinades," says Hinnerk von Bargen, associate professor at the Culinary Institute of America. A little salt, pepper, and lemon juice can be all the flavor you need. If you do use a marinade, brush the fish with any extra only during the last few minutes of grilling — the marinade will caramelize without burning, von Bargen says.

The Heat Is On
Invest in a fish basket. This tool is useful for flimsy whitefish like flounder because it keeps everything intact when turning. Regardless of your fish choice, you'll know it's cooked perfectly when it's semi-opaque throughout. Insert a knife in the thickest part and turn it slightly to get a good look inside. If the fish looks translucent in the center, give it a minute or two more — any longer and the fish will dry out and fall apart.

Grilling Gaffe
Set your delicate seafood on a dry grill — and you'll serve your guests a chunky disaster. Before the fish leaves the kitchen, coat the grill liberally with nonstick cooking spray (before you light the coals, natch) and make sure the grill itself is already fired and ready to go.

Safety First
It's pretty easy to tell when fish is done, but if you want to double-check, make sure it's at 145. Also, be wary of small bones that can linger in the fillet. "Luckily, for some fish like salmon, the bones will pop out slightly when you cook them, and you can just pull them out," says Bruce Cole, editor of Edible San Francisco, a food newsletter.

Extra Credit
"Soak an untreated cedar plank in water for about half an hour and place the fish on top of it to cook. This way the fish is infused with its smoke flavoring," Cole says. "Afterward you can bring the fish and plank right to the table, making a lovely presentation."

Grilled Salmon Kyoto

2 wild salmon steaks (4 – 5 oz)

1/3 cup low-sodium soy sauce

1/4 cup orange juice concentrate

2 Tbsp olive oil

2 Tbsp tomato sauce

1 tsp lemon juice

1/2 tsp Dijon mustard

1 Tbsp green onion, minced

1 clove garlic, minced

1/2 tsp minced fresh ginger root

In a small bowl mix all ingredients except salmon and transfer to a food-safe bag. Add salmon and coat well. Marinate in refrigerator for at least 2 hours.

Grill salmon over high heat for 4 to 6 minutes on each side or until slightly opaque throughout.

2 servings

Per Serving: 220 calories, 25g protein,    carbohydrate,  11.5g fat (2g saturated),  0.5g fiber, 425mg sodium 

Tandoori Spiced Halibut Fillets

2 halibut fillets (4 - 5 oz)

1 tsp curry powder

½ tsp salt

½ tsp cumin

¼ tsp turmeric

¼ tsp paprika

¼ tsp cayenne

1/8 tsp black pepper

Extra-virgin olive oil

In a small bowl, combine all ingredients except halibut and oil. Rub fillets on all sides with seasoning. Lightly brush halibut with olive oil. Cover with plastic wrap and refrigerate for 2 or more hours.

Grill halibut over high heat for 4 to 6 minutes each side or until inside is opaque.

2 servings.
Per serving: 238 calories, 30g protein, 0g  carbohydrate, 12g  fat (1.5g saturated), 0g fiber, 400mg sodium 

Vegetables
 

Pick the Right Kind
Vegetables with high water content, such as onions, squash, eggplant, bell peppers, and corn, are particularly well suited for grilling. The water encourages faster cooking and less burning, says Marjorie Livingston, R.D., assistant professor at the Culinary Institute of America. As the water cooks out, the flavors will concentrate. Raw vegetables arent the only meat-free option. Properly seasoned and marinated, tofu and tempeh can take on a smoky barbecue flavor just as well as beef. Make sure theyre as firm as possible to avoid a mess.

Before You Grill
Your favorite chicken and beef marinades will work just as well on vegetarian fare, with less prep time. Delicate foods, such as mushrooms, summer squash, tofu, and onions, may need only 30 to 40 minutes to marinate, Berkoff says. Tougher ones like sliced carrots, tempeh, potatoes, and winter squash can benefit from a 1- to 2-hour bath.

The Heat Is On
Keep an eye on these suckers. Vegetables need to be turned frequently and cooked over medium heat to prevent burning, Berkoff says. Cutting them into similar-size pieces can help even out the grilling time. Crisp-tender and slightly brown is an indication that theyre done, she adds. Heartier vegetables like eggplant, onions, potatoes, carrots, and winter squash can be grilled on the grate closest to the fire, but more delicate items like mushrooms and asparagus are best on the rack farther away from the flames.

Grilling Gaffe
Dont put your button mushrooms or pepper slivers right on the grill unless you want to watch them slip through the grate and die a fiery death. Berkoff recommends grill baskets, foil packets, and wooden skewers as great ways to keep veggie burgers, tofu slices, and assorted vegetables together while turning. If you do use a wooden skewer, soak it in water for at least 10 minutes first to prevent it from scorching, she says.

Extra Credit
Like fish, vegetables need a well-oiled grill to keep them from sticking. More advanced grillers may want to invest in gourmet ingredients for the best results. I recommend using grape-seed oil or corn oil because they have high smoke points — the point at which the oil begins to burn off, says Derrick Riches, a grill industry consultant and author of the About.com Guide to Barbecues and Grilling.

Asparagus with Watercress Sauce

2 Tbsp olive oil

1 Tbsp lemon juice

1/8 tsp sea salt

½ cup watercress leaves

Green onion, minced

1/2 lb asparagus

1 hard-boiled egg, chopped

Combine 1 tablespoon olive oil, lemon juice and salt in small bowl.

Add watercress and onions in blender with lemon juice mixture. Blend until smooth.

Preheat grill to medium. Snap off and discard hard ends of asparagus. Place in a plastic bag with remaining olive oil. Toss to coat.

In a grill-basket, grill asparagus for 8 to 10 minutes, turning frequently until crisp-tender.

Top asparagus with watercress sauce and sprinkle with chopped egg.

4 servings

Per serving: 105 calories, 4g protein, 4g carbohydrate, 8g fat (0.5g saturated), 2g fiber,      85mg sodium 

Curried Tempeh Burgers                 

1 (8oz) package of tempeh

1/2 cup plain low-fat yogurt

1/4 cup lime juice

1 tsp lemon zest

1 clove garlic, minced

1 tsp ginger, minced

1 tsp ground coriander

1 tsp cayenne

1 tsp curry powder

Cut tempeh in half to form two pieces.

Combine all ingredients except tempeh and mix well. Add tempeh, cover and refrigerate for at least one hour, turning once or twice.

Preheat grill to medium. Place tempeh on grill and cook for 3 to 4 minutes each side.

2 servings

Per serving: 250 calories, 21g protein, 17g carbohydrate, 12g fat (3.5g saturated), 4g    fiber, 20mg sodium 

Fire Up The Chemicals

Take your steak too raw and you could end up with food poisoning, but char it too much and you could get cancer. Well, fantastic. According to the American Institute for Cancer Research, grilling meat can create two carcinogenic chemicals that may raise cancer risk. Heterocyclic amines (HCAs) are formed when high-heat cooking and charring change the molecular shape of proteins. Polycyclic aromatic hydrocarbons (PAHs) are deposited on meats when smoke, resulting from liquid and fat dripping onto hot coals, rises up. To enjoy that juicy burger sans chemicals, follow these BBQ tips from Stacy Kennedy, senior clinical nutritionist at the Dana-Farber Cancer Institute.

Sack the fat. Choose lean meats, remove skin, and trim excess fat to prevent it from falling onto the coals.

Reduce grill time. Precooking meats in the microwave for a few minutes and then cutting them into smaller pieces will shorten the grill time needed, meaning less HCA formation.

Get some distance. Increasing the distance between the heat source and the meat reduces smoke exposure. "Meat should be placed 6 or more inches from the heat source," Kennedy says.

Marinate smart. Thick sugar- and honey-based marinades increase the risk of charring (and therefore of HCAs). Lemon- and vinegar-based marinades are a better option. To avoid dripping, add thick marinades only in the last few minutes of grilling.