The Art of Cuisine

It's so easy to overeat in the summer. We fire up the grill at every opportunity and cook numerous steaks, hot dogs, and burgers; we prepare mounds of macaroni salad and potato salad; and we present huge dessert plates of decadent fudgy brownies and ice cream for dessert. Yet it is possible to have low fat cookouts and picnics without giving up flavor. So get ready togrill, or spread your picnic blanket, and enjoy some healthier, low fat summerfoods.

Let’sstart with low fat summer cookouts:

Hot Dogs or Hamburgers?

Preferably neither—unless the hot dog is a lower fat,lower sodium, nitrite-free turkey dog, or the burger is made from lean groundbeef or lean ground turkey. Here's how to make low fat burgers. Or why not tryvegetarian burgers?

Topyour low-fat burgers with reduced-fat cheeses or a small amount ofstrong-flavored cheese. Have plenty of dark, leafy lettuce leaves, tomatoes,onions, avocado, and salsa toppings available. For condiments, have light orfat-free mayo on hand, as well as mustard, ketchup, steak sauce, hot sauce,pickles and relish. Use whole-grain buns.

Choose Lean Meats or Fish

Marinated chicken breast, halibut, scallops or shrimp aredelicious low-fat grilling fare. Salmon is another great option. While fattierthan other fish, it has heart-healthy fats that can easily fit in with ourlow-fat eating plans. Just monitor portion sizes, and eat low-fat side dishesand condiments. If you're eating chicken, cook it with the skin on, but removeit before eating.

Opt for lean cuts of beef. Flank steak, filet mignon, top loin or round are goodchoices. Use marinades to add flavor and also to tenderize the meat. Lean cutsof pork and lamb are fine, too. For lean, read “loin.” Trim all visible fat before cooking.

As important as it is not to undercook your food, be careful not to char your meat either, as two cancer-causing agents, Heterocyclic Amines (HCAs) and PolycyclicAromatic Hydrocarbons (PCAs), can form in the presence of fat and extreme heat.This is another good reason to use marinades, as the marinade forms a barrier between the meat and the heat.

Marinades and Rubs

The key to succulent, flavorful meat is the marinade or rub.Use heart-healthy monounsaturated oils in your marinades or for brushing food.Olive oil and canola oil are excellent choices.

Make your own marinades where possible. This helps control the fat and sodium content. It needn’t be complicated—a basic blend of oil, lemon or lime juiceand herbs is all you need as a base. For an Asian accent, use some reduced-sodium soy sauce, grated ginger and garlic. For a Southwestern flavor,use cumin, chiles, and cilantro. Honey with mustard is another simple yet flavorful option. If you’ve got ketchup, vinegar, Worcestershire sauce and molasses, make your own barbecue sauce, too. Give it some heat with some hotsauce.

One caveat, however: be sure to remove excess marinade from the meat, as too much can cause flare-ups on the grill and burn the meat, which negates the protective benefit of the marinade. Marinades with a high sugar content—yep, that Barbecue sauce, for instance, should be used only in the last 5-10 minutesof cooking.

Kebabs

Not only are kebabs delicious, they are also a great way to eat vegetables and balance your meat consumption. You can eat your steak, but perhaps less of it when it’s competing for space with some delicious chunks of vegetables. Thread pre-soaked wooden skewers with your choice of meat or firm fish, alternating with vegetables such as zucchini, cherry tomatoes, peppers,red onion and mushrooms. Brush with a low fat marinade of your choice and grillaway. Grill vegetables by themselves, either on skewers or in a basket. Brushwith a little balsamic vinegar to enhance the flavor. This months June Newsletter has several healthy Kebabs recipes.

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