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Notes on Nutrition: Fire up the grill for nutritious meals this summer
Grilling provides balanced meals for family, guests
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The kickoff to summer is officially here, and cookouts are in full swing.
Break out the grill and enjoy time with your friends or family outside, cooking up everything from sides to main dishes. Grilling allows you to prepare a balanced meal for your guests, from fruits and vegetables to your favorite lean protein to even toasting those whole-wheat hamburger buns. Fire up the grill and take charge of your health.
First, let’s explore why your grill is such a great cooking method to use on a regular basis. To start, grilling is a healthier alternative to frying or other cooking methods because it allows fat to drip away naturally during the cooking process. This results in leaner proteins, cutting down on fat and total calories, while allowing extra sauces and oils to drip away, further reducing the potential for added sugar or fat found in sauces, marinades and cooking oils.
Let’s not forget the practical perks of the grill. It allows you to keep the oven off and the house cool. Plus, you can socialize with your guests who are enjoying the cookout outside rather than having to step away from the party each time you need to check on the food.
Recipe
Fajita Kabobs
Serves 4
Ingredients
1 pound boneless sirloin steak, cut into thin strips (or 1 pound skinless chicken breast, cut into thin strips)
1 pouch Siete Beef Fajita Seasoning (or Siete Chicken Fajita Seasoning)
1 green pepper, seeded and cut into 1-1/2-inch cubes
1 red bell pepper, seeded and cut into 1-1/2-inch cubes
1 red onion, cut into 1-1/2-inch cubes
4 Hy-Vee fajita-size flour tortillas
Hy-Vee sour cream
Siete Refried Vegan Black Beans,
Siete Casera Mild Salsa Roja
Siete Jalapeno Lime Tortilla Chips
Directions
Sprinkle steak evenly with fajita seasoning mix.
Alternately thread beef (or chicken) and half of the green bell pepper, red bell pepper and red onion on two skewers.
Grill over medium heat for 5 minutes. Turn and grill for an additional 4 to 5 minutes, or until the steak reaches the desired doneness. For chicken, the internal temperature should be 165 degrees Fahrenheit.
Place a kabob at the center of each tortilla. Pull out the skewer and serve as a fajita. Top with sour cream and salsa, if desired. Serve with a side of Siete Refried Vegan Black Beans and Siete Jalapeno Lime Tortilla Chips.
Recipe adapted from hy-vee.com/discover/recipes/fajita-kabobs
Grilling isn’t just for burgers. It’s a delicious way to cook up fruits, veggies, proteins and grains while keeping your menu balanced and flavorful. Plus, serving grilled produce helps you and your guests meet the recommended five servings a day in a fun, tasty way. Here’s how to master the grill from produce to protein.
Fruit. Fruits such as nectarines, peaches, pineapple and watermelon are great for grilling. Avoid using overly ripe fruit, as grilling caramelizes the natural sugars in the fruit and weakens its structure. For the best success, try cutting fruit into larger chunks, using a grill basket, or skewering it after brushing with high-heat oil, such as avocado oil.
Vegetables. Kabobs are a wonderful way to serve grilled vegetables. For the best flavor, try tossing vegetables in avocado or olive oil with herbs and spices. A quick 20-minute marinade can further enhance flavor. Try the recipe below: Grilled Fajita Kabobs featuring Siete Fajita Spice for a bold, allergen-friendly kick.
Protein. Pairing your fruit and vegetable sides with protein at your cookout will provide a satiating meal for your guests. Opt for lean proteins such as fish, ground beef that is 90 percent lean or greater, lean beef (sirloin), ground turkey, chicken breasts or pork tenderloin. Protein not only helps you feel full at meal time, but also helps balance blood sugar levels during meals and is associated with building and maintaining muscle. Just be sure to grill your protein until it reaches the proper internal temperature for a food-safe celebration.
Grains. Impress your guests by quickly toasting whole-wheat hamburgers or hot dog buns, serving up grilled slices of artisan bread such as ciabatta or grill-ready garlic bread. Save grilling grains for last as they cook quickly. To grill bread or buns, lightly brush cut sides with oil. Place the cut sides directly onto the grill grates and grill for 1 to 2 minutes, or until toasted to your preferred level of doneness.
For more grilling tips and tricks, reach out to your local dietitian or visit Hy-Vee’s Grilling Guide.
Julie Gallagher is a registered dietitian at Hy-Vee.
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