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Healthy
Eating: Cut Out the Fat with Summer Grilling
(ARA) -
There’s good news this summer for healthy eaters: Grilling lean cuts of meat
and pork, veggies, fruit and even low-fat desserts has never been easier,
tastier and healthier for you and your family.
Grilling is a great way to load up on flavor without the added calories: Natural
fats and oils drip off meats cooked on the grill, which means barbecuing can be
a much healthier alternative to fat-laden pan frying or even oven baking.
“The summer is the perfect time to prepare all your meals on the grill,”
says Rob Schwing, of Char-Broil, a leading manufacturer of gas, charcoal and
electric grills for every lifestyle. “We want to eat lighter and healthier
when it’s hot outside -- and it helps us to stay cool when we avoid heating up
the house by cooking on the range or in the oven.”
Schwing points to a number of new Char-Broil grilling accessories that can also
help keep meals healthy, including rotisseries, grill baskets and a new,
five-pronged Multi-Skewer that grills several different types of meats and
veggies at the same time.
But just because a meal is grilled doesn’t automatically mean it’s low in
fat and calories. Consider the following tips this summer when preparing a
healthy meal on the grill:
* Choose lean cuts of meat, such as sirloin, filet or flank, or skinless chicken
breasts. Today’s pork is also much leaner, especially pork tenderloin and
low-fat pork products such as Lean Generation by Smithfield, certified by the
American Heart Association for low saturated fat and cholesterol;
* Cut all visible fat off meat and pork, and remove poultry skin before
grilling. In addition, chose smaller portions of meat to control your fat and
calorie intake;
* Get creative with healthy sauces and marinades such as fat-free salad
dressing, lemon juice or low-sodium soy sauce to add flavor and keep meats
tender and moist. Grilling rubs and spices also add loads of delicious flavor
with no extra calories;
* Grill veggies or fruits! Bell peppers, sweet onions, small tomatoes, eggplant,
corn, summer squash, mangoes, cantaloupes, pineapples and peaches are naturally
low in fat and calories and taste great right off the grill. As a general rule,
fruits and most veggies take about 3 to 5 minutes to cook on the grill;
* Use your grill’s side-burners for low-fat sauces or the deep dish accessory
for a low-calorie stir-fried side dish.
Try something new on the grill this summer -- a healthy breakfast, lunch and
dinner can each be prepared easily outdoors. Here’s a healthy pork recipe from
Smithfield:
Southwestern Grilled Pork
Tenderloin
Servings: 6; preparation
time: 10 minutes; cooking time: 20 minutes
Cumin is a popular spice in the southern part of India and here it’s teamed
with classic southwestern spices to create a full-bodied, aromatic rub for this
tasty tenderloin. Kabob it for quick grilling with your favorite vegetables, or
cook and serve it sliced.
Ingredients:
2 Smithfield Lean Generation whole pork tenderloins, about 1 1/2 pounds total
5 teaspoon chili powder
1 1/2 teaspoon oregano
3/4 teaspoon ground cumin
2 garlic cloves, crushed
1 tablespoon vegetable oil
In small bowl, mix well all seasonings and vegetable oil together. Rub mixture
over all surfaces of tenderloin. Cover and refrigerate 2 to 24 hours. Grill over
medium-hot coals, turning occasionally, for 15 to 20 minutes. Pork is done when
there is still a hint of pink in the center. Slice to serve.
Serving Suggestions:
Serve with grilled vegetables and seasoned potato wedges.
Nutritional information per
3 ounce serving: calories:
154, sodium: 141 mg, protein: 26 g, cholesterol: 66 mg, fat: 6 g
Courtesy
of ARA Content
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