Summer is for Grilling! Happy 4th!

    Summer is for Grilling!  Happy 4th!

    By Jacqueline Gomes, RD, MBA

    Happy Independence Day!  There’s nothing like an outdoor barbeque to make you feel like summer is in full swing. Here are some tips to be sure your outdoor party is a success:

    Preparing your Grill

    • Prep and Clean: Clean your grill before and after use. Heat up your grill on high to clean off any unwanted mess. A clean grill ensures fresher tasting food and fewer carcinogens left on the grates.
    • Easy Clean-up Tip: Cover your entire grill area with aluminum foil for easier clean up and to protect your grill.
    • Don’t Flatten Burgers, Steaks & Chops With the Spatula: We see it in movies, tv shows and commercials, but flattening these items on the grill only squeezes out the flavorful juice and can cause flare ups!

    Marinate

    Marinating meats intensifies the flavors and adds juiciness that everyone craves. But did you know that it is also healthful? Marinating meat prior to grilling can reduce the amount of HCA’s (Heterocyclic amines) that can form on meat exposed to high cooking temperatures. HCA’s have been shown to possibly increase the risk of certain cancers in animal studies. According to the American Institutes of Cancer Research®, studies show that using marinades prior to grilling can reduce the amount of HCAs formed during grilling.

    Grilling meats and other proteins

    • Choose lean cuts of meat. Prior to grilling, remove skin from poultry and trim fat from beef.
    • Grill veggie burgers, turkey and chicken burgers and even tofu for delicious additions to your barbecue!
      • Meats should be completed thawed before cooking for proper flavor and even cooking.
      • Happy Grilling!

    Tender Grilled London Broil

    Grilled london broil

    Prep: 5 minutes

    Marinate: at least 2 hours

    Makes: 6 Servings

    Ingredients:

    • ½ cup olive oil
    • 1/3 cup soy sauce
    • ¼ cup Worcestershire sauce
    • Juice from 2 lemons
    • 4 garlic cloves, minced
    • 1 tablespoon Thyme
    • ½ teaspoon crushed red pepper flakes (optional)
    • 1 teaspoon black pepper
    • 1 teaspoon kosher salt
    • ½ teaspoon onion powder
    • 1 teaspoon smoked paprika
    • 2 pounds Top Round London Broil
    • Handful fresh parsley, finely chopped

    Directions:

    1. For the marinade: Combine olive oil through paprika in a bowl or resealable freezer bag. Mix well.
    2. Add in London broil and refrigerate for 2 hours or overnight.
    3. Cooking: Heat grill to medium-high heat. Cook meat for about 7 minutes per side or when meat thermometer reaches 135 to 140 degrees F.
    4. Allow meat to rest for 5 minutes before slicing. Top with chopped parsley and enjoy!