We're
always looking for ways to enhance the flavor of low-fat,
heart-healthy foods. Grilling certainly adds flavor without
adding fat, but is it adding more than that?
Experts tell us that grilling meat, fish or poultry may
produce cancer-causing compounds called PAHs (polycyclic
aromatic hydrocarbons) and HCAs (heterocyclic amines). These
compounds are produced when fat drips onto the coals and the
fire flares up or when meats are cooked over high heat and
burned or charred. But don't throw water on the fire just yet!
Grilling
Safely
There are steps you can take that virtually eliminate this
danger and still produce delicious flavor-enhanced dishes.
- clean the grill before cooking to
remove charred food debris
- if you use starter fluid on charcoal,
let the excess burn off before putting the food on the grill
- defrost meats thoroughly before
grilling
- to prevent flare-ups:
- choose lean meats and trim visible
fat
- raise the rack to the highest position
- use a squirt bottle filled with water to stop
flare-ups
- on a gas grill, adjust the flame to low
- marinate meat – this reduces the
HCA's (it also has some other heart-healthy benefits, see
this month's FYI)
- turn meats frequently
If grilling is a summertime tradition at your house, follow
these tips and enjoy the wonderful flavor of your favorite
dishes cooked on the grill.
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Your Information:
Why Marinating Makes It Better!
- better flavoring
- tenderizes
- reduces HCAs
- provides antioxidant ingredients such as olive and canola oil (may protect against cancer)
- has phytochemical ingredients such as onions (may protect against cancer)
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Low Fat Cooking
Marvelous
Marinades
Here are some great marinades to try. Italian salad dressing also makes a delicious marinade and it couldn’t be easier. All of these can be used to marinate lean beef or pork, skinless chicken breasts, turkey tenderloins, or mild fish fillets.
