健康烧烤的10个技巧

Grilling can be a flavorful 和 easy way to enjoy delicious, healthy food. 方法如下:

1. 选择健康的蛋白质.
   • 鸡. Grill breasts, thighs or drumsticks with the skin, if you’d prefer. Be sure to remove the skin before eating to avoid excess 饱和脂肪.
   • 鱼. 试试三文鱼或金枪鱼排. Wrap thinner fish fillets, such as flounder 和 tilapia, in aluminum foil.
   • 火鸡. Choose skinless ground turkey to make turkey patties. Mix in some minced 蘑菇 和 洋葱 for flavor 和 moisture.
   • 牛肉和猪肉. Buy “loin” or “round” cuts 和 “choice” or “select” grades of beef instead of “prime.” Choose lean ground beef (90% lean) or extra lean (93%-95% lean), if available, for burgers.
   • 豆腐. 一定要选择硬一点的或者特别硬一点的.
2. 适当的份量.  It’s easy to make a healthy plate with the right portions. 方法如下:
   • Fill one-fourth of your plate with a protein, such as fish, skinless poultry, lean beef or lean pork. A healthy portion of meat is about 4 ounces raw. (想象一副扑克牌的大小.)
   • Fill another one-fourth with a whole grain, such as brown rice or whole-wheat pasta.
   • Fill the remaining half of the plate with fruit 和/or vegetables.
3. Season with no-sodium marinades or rubs. 换一磅烤蛋白, use either ½ cup no-sodium marinade or 1 tablespoon salt-free spice rub. 试试这个 简单的腌制食谱. (Be sure to discard the marinade after use. Do not use it as a sauce since it can contain harmful bacteria from the raw meat.) Or, make a simple rub of your own with salt-free spices, 比如多香果, 辣椒粉, 肉桂, 孜然, 大蒜粉, 辣椒粉或迷迭香和黑胡椒.
   
   
4. 添加颜色——大量的颜色. 许多蔬菜, 包括芦笋, 鳄梨, 青椒, 玉米棒上的玉米, 茄子, 蘑菇, 洋葱, 土豆, 南瓜和西葫芦, 可以烤. 用刷子刷。 健康的油 to prevent them from sticking or use a grill basket lightly sprayed with cooking spray. Also, use skewers for vegetable kebabs! (Be sure to soak wooden ones in water for 10 minutes to prevent them for charring.)
   
   
5. Trim fat 和 moderate grill temperature. Buy skinless poultry or remove the skin before eating.  Trim away any visible fat beef, pork, or chicken. Trim any excess poultry skin that may cause the grill to produce high flames 和 burn the meat.
   
   Avoid grilling meats over open flames 和/or at high temperatures. This produces chemicals on the meat that when consumed can lead to high blood pressure. Avoid eating grilled meats that are overdone or burnt.
   
   
6. Watch for hidden added sugars 和 sodium. Don’t drown your grilled masterpiece in salty sauces, sugary condiments or heavy dressings. Use as little of these as possible, or make your own 健康的调味品. Sometimes, a simple squeeze of lemon or lime provides just the right flavor finish.
   
   
7. 选择更健康的食物. Traditional store-bought BBQ side dishes, 比如烤豆, 高丽菜沙拉, 通心粉沙拉和土豆沙拉, 热量高吗,  饱和脂肪, 钠和添加糖. 使 更健康的自制版本 享受丰富多彩的 豆色拉, 水果沙拉 或者绿叶沙拉.
   
   
8. 搭配全谷物. 全麦皮塔饼, buns 和 breads can complement your healthy grill goods with extra fiber, 风味和质地. Put these on the grill, too, to warm them 和 get them crunchy. (想去无碳水化合物? You can put romaine lettuce leaves on the grill, too, to crisp them 和 use as a wrap.)
   
   
9. 烤水果当甜点. 水果呢?? They can be easily put on the grill, too. Try slices of watermelon, pineapple spears 和 nectarine halves. Natural sugars in fruit caramelize over the grill heat, enhancing their sweetness 和 flavor.
   
   
10. 保持清洁. Scrub down the grill rack or grill pan after each use. Removing leftover burnt pieces of food prevents burning, smoking 和 bitter flavors the next time you use it.