Advertisement Whether you’re grilling for yourself or 30 people, there are several guidelines to keep in mind to stay healthy and safe.
There’s no doubt grilling is a healthy, low-fat method of cooking. By trimming off excess fat and grilling your meat, fish or poultry, you can significantly reduce your fat intake for that meal. Also, for low-fat, low-sodium flavor, try a marinade, liquid smoke or season your coals. And don’t forget, grilling is a great cooking method for fruits and vegetables. Try making kabobs with a combination of your favorite meats, fruits and veggies for an array of colors and flavors.
Kabob Marinade
1/2 cup teriyaki sauce
1/2 cup honey
1/2 teaspoon garlic powder
1/2 pinch ground ginger
In a large, resealable plastic bag, mix teriyaki sauce, honey, garlic powder and ginger. Place your choice of meat/poultry, fruit and vegetables in the bag with the marinade. Seal and refrigerate for 4 to 24 hours.
Heat grill to medium-high heat. Discard marinade and thread the meat, fruit and vegetables onto skewers, leaving a small space between each item.
Lightly oil the grill grate. Grill skewers for 10 minutes, turning as needed, or until meat is cooked through and vegetables are tender.
Nutritional information (1 kebab with 3 ounces of meat): 180 calories, 1 gram fat, 40 milligrams cholesterol,
540 milligrams sodium, 25 grams carbohydrate, 2 grams fiber, 22 grams sugar, 19 grams protein.
Although grilling is a healthy, low-fat cooking method, it can be dangerous if food safety isn’t taken into consideration.
Keep it clean — Be sure to scrub the grill with hot, soapy water before each and every use.
Safe handling — Don’t forget to wash your hands before and after handling food (especially raw meat). Wash cutting boards and utensils with hot, soapy water between uses to prevent a foodborne illness.
Flavor faults — Always marinate meat in the refrigerator, rather than at room temperature. If you plan to reuse leftover sauces on cooked meats, bring the sauce to a boil beforehand to prevent cross-contamination. Don’t forget to use a separate brush for marinating raw and cooked meats, or at least wash the brush in hot, soapy water between each use.
Check the temp — Use a meat thermometer to make sure meats are cooked to a safe internal temperature. Visit www.homefoodsafety. org to find specific temperatures.
Leftover limits — Refrigerate grilled leftovers in shallow containers (no more than 3 inches deep) and write the date on top. Food safety experts say grilled leftovers have a refrigerator life of only three to four days, so be sure to throw food out after the fourth day to prevent foodborne illness. When reheating leftovers, be sure to heat to an internal temperature of 165 degrees.
The One-Hour-Rule — In temperatures of 90 degrees or above, perishable food items should not sit out of refrigeration for more than one hour.
Holly Zaiger is a registered dietitian at Gundersen Lutheran Medical Center.
