Let's Get Grilling!

August has arrived in the PNW, and with it warm evenings and golden orange sunsets. Now’s the time of year to be outside as much as possible. That means spending time in the kitchen cooking (and sweating, because who has AC here?) is not high on the priority list. Not to worry. We’ve got all the tips you’ll need to create a delicious feast on your favorite outdoor grill—without sacrificing your health.

There are often concerns regarding food safety and health risks related to grilled foods. However, there are many ways to make grilling a healthy, safe, and delicious way to eat. It’s all about the foods you choose, preparation, and cooking methods.

Does grilling food increase cancer risk?

Studies of have shown that there is an increased risk of developing cancer with consumption of charred grilled foods. This is due to the formation of two main substances: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). When the fats and proteins of a meat or poultry product are heated at high temperatures to the point of being browned or blackened, carcinogens form. This can happen with all forms of cooking, not just grilling.

HOWEVER, this risk can be greatly reduced with a few simple steps. First, cook at lower temperatures by using charcoal briquettes or hardwood chips from hickory and maple. Second, the use of marinades that contain olive oil and citrus juices (such as lemon or lime) can minimize the formation of these cancer-causing substances by as much as 99%. Marinate foods for at least one hour before cooking. Marinades also add a lot of flavor and juiciness to any grilled item—whether it’s eggplant or chicken. Thirdly, reduce the formation of HCAs by cooking with herbs from the lamiaceae family. These herbs include basil, mint, rosemary, thyme, oregano, and sage. Fresh herbs can easily be chopped and added to any marinade.

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Grill Prep & Cooking Tips!

• Look for lean pieces of meat with less fat, and trim off extra fat
  
• Flip the food before it’s charred
  
• Remove the skin from chicken or salmon
  
• Remove charred portions of meat before eating 
  
• Keep the grill rack clean and away from the coals
  
• Grill your veggies and fruit! Vegetables and fruit do not form cancer-causing chemicals when cooked on high heat. They also make great main dishes!

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General Safety Guidelines for Choosing, Storing, and Cooking

When shopping, pick your meat products right before checkout. Make sure the packages feel cold to the touch and are not torn. To protect against contamination, put raw goods into individual plastic bags and store in the cart away from produce.

When transferring, use an insulated cooler to keep meat below 40F. Use ground meats and poultry within 1-2 days, and other products within 5 days. Store on the bottom shelf of your fridge. If storing for a longer period of time, wrap in freezer paper or plastic and store at 0F. Raw meat, poultry, or any other perishable food should not be left out at room temperature for longer than two hours.

It is important to use a thermometer to check temperatures of meat and poultry. Cooking to the proper temperature destroys harmful bacteria that may be present. Once the food has reached temperature keep it hot until serving at 140F or warmer. If storing for later consumption, put in refrigerator right after cooking for up to 3-4 days, or freezer up to four months.

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Internal Cooking Temperatures

• 145°F – whole cuts of beef, pork, lamb, and veal (stand-time of 3 minutes at this temperature)
  
• 145°F – fish
  
• 160°F – hamburgers and other ground beef
  
• 165°F – all poultry and pre-cooked meats, like hot dogs

Finally, remember to cook meats separate from produce and always wash hands before and after handling raw foods. Now go and enjoy the outdoors with some grilled foods!

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Prawns with Garlic & Smoked Paprika

Makes 8 Servings
Recipe from www.thisisyourcookbook.com
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Ingredients:

• 2 pounds prawns
• 1/2 teaspoon sea salt
• 3 cloves garlic, finely chopped
• 1 teaspoon smoked paprika
• 2 Tablespoons olive oil
• Zest and juice of 1 lemon

Directions:

1. ​Place prawns in a bowl and add salt, garlic, paprika, olive oil, and lemon zest. Mix and let sit 15 minutes.
2. Heat griddle or barbecue grill on high. Place prawns on pan or grill and cook about 2-3 minutes on each side or until charred on the outside, but opaque in the middle. 
3. Sprinkle lemon juice over prawns during the last minute of cooking. 
4. Transfer to a serving dish and enjoy! 

Nutrition per 4 ounces: 117 Calories; 2g Fat; 20g Protein; 3.5g Carbohydrates; 0g Fiber; 426mg Sodium

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Grilled Soy-Ginger Glazed Tofu

Makes 7 Servings
Recipe from America's Test Kitchen
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Ingredients:

• 3 Tablespoons low-sodium soy sauce
• 3 Tablespoons water
• 3 Tablespoons mirin
• 1 1/2 teaspoons grated fresh ginger
• 1 garlic clove, minced
• 1 teaspoon corn starch
• 1/2 teaspoon Asian chili-garlic sauce
• 28 ounces extra firm tofu, sliced lengthwise into 1-inch thick planks
• 2 Tablespoons vegetable oil
• Pepper
• 1/4 cup minced fresh cilantro

Directions:

1. Glaze: Combine soy sauce, water, mirin, ginger, garlic, corn starch, and chili-garlic sauce in small saucepan. Simmer over medium-high heat until thickened, about 5-7 minutes. Transfer to a bowl. 
2. Tofu: Spread tofu on a paper towel-lined baking sheet and drain for 20 minutes. Brush tofu with oil and pepper. 
3. Grill: Heat griddle or barbecue on high. Oil cooking grate and place tofu on grill. Cook until light brown on each side, about 6-10 minutes, flipping tofu halfway through. Brush tofu with 1/4 cup glaze and cook until well browned, about 1-2 minutes. Repeat on the other side of the tofu. Transfer tofu to platter and brush with remaining 1/4 cup glaze. Garnish with fresh cilantro.

Nutrition per 4 ounces tofu: 172 Calories; 10g Fat; 12g Protein; 11g Carbohydrates; 0.5g Fiber; 288mg Sodium

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Grilled Watermelon Salad

Makes 4 Servings
Recipe from Food Network
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Ingredients:

• 1/2 (5 pound) seedless watermelon
• 1/4 cup balsamic vinegar
• Olive oil
• Kosher salt
• 2 cups baby arugula
• 1/4 cup feta cheese
• Finely cracked fresh pepper

Directions:

1. Place the watermelon half cut-side down on a cutting board and cut off the rind. Slice the block into 8-inch squares, about 3 x 3 inches and 1-inch thick. 
2. Pour the vinegar into a saucepan and simmer over medium-high heat until vinegar reduces to a thick consistency. Set aside. 
3. Heat grill or nonstick griddle. Brush a small amount of olive oil onto both sides of watermelon slices. Place watermelon on hot grill for about 2 minutes on each side, or until grill marks appear. Transfer to a plate and season with salt. 
4. To assemble salad, place arugula on a plate, place watermelon on top of arugula, and garnish with a drizzle of balsamic glaze and  sprinkle of feta cheese. 

Nutrition per serving: 156 Calories; 6g Fat; 3.5g Protein; 25g Carbohydrates; 1g Fiber; 405mg Sodium

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Jamaican Jerk Grilled Eggplant

Makes 8 Servings
Recipe from Minimalist Baker
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Ingredients:

• 1 teaspoon ground cinnamon
• 1 Tablespoon ground coriander
• 1/4 teaspoon allspice
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon pepper
• 2 Tablespoons fresh thyme
• 4 garlic cloves, minced
• 1 Tablespoon fresh ginger, grated
• 3 Tablespoons lime juice
• 1/4 cup low-sodium soy sauce
• 2 Tablespoons maple syrup
• 2 Tablespoons olive oil
• 3 stalks green onions, sliced
• 1 medium serrano pepper, seeds removed, thinly sliced
• 1 large or 2 small eggplant

Directions:

1. Combine cinnamon, coriander, allspice, cayenne pepper, pepper, thyme, garlic, ginger, lime juice, soy sauce, maple syrup, olive oil, green onions, and serrano pepper in a small bowl. 
2. Slice eggplant lengthwise into 1/2-inch thick "steaks." Brush both sides of the steaks with marinade. 
3. Heat grill or grill pan and lightly oil. Place eggplant on hot grill or about 3-5 minutes on each side, or until both sides are golden brown and grill marks are present. 

Nutrition per serving: 74 Calories; 3.5g Fat; 2g Protein; 10g Carbohydrates; 3g Fiber; 270mg Sodium
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~Kelsy, Dietetic intern