Low Fat Summer Grilling - From Memorial Day to Labor Day

Low Fat Grilling and Cookouts

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

Lets start 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 ground beef or lean ground turkey. Here's how to make low fat burgers.

Or why not try vegetarian burgers?

Top your low fat burgers with reduced-fat cheeses or a little strong-flavored cheese. Have plenty of dark, leafy lettuce leaves, tomatoes, onions, avocado and salsa toppings available. For condiments, have low fat or fat 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, salmon, scallops or shrimp are delicious low-fat grilling fare. If the chicken is cooked with the skin on, be sure to remove it before eating.

Or choose a lean cut of beef. Flank steak, filet mignon, top loin or eye of round are good choices. Lean cuts of 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 Polycyclic Aromatic Hydrocarbons (PCAs), can form in the presence of fat and extreme heat. Another way to reduce your risk from these is to marinate your meat, 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 juice and 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 hot sauce.

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 minutes of 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 presoaked 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 grill away. Grill vegetables by themselves, either on skewers or in a basket. Brush with a little balsamic vinegar to enhance the flavor.

Salads and Sides

By all means make potato salad. Substitute low fat or fat free mayonnaise, yogurt or sour cream for the full fat versions. If you add eggs to your potato salads, lose some or even all of the yolks. The same goes for coleslaw dressing: use low fat or fat free mayonnaise as the base. For rice, bean, corn or tomato salads, reverse the oil to vinegar ratio. It’s usually three parts oil to one part vinegar. Toss green salads with a citrus-based vinaigrette. You really won’t miss the fat so long as you compensate with flavor. Top your salads with baked croutons or a small amount of heart-healthy walnuts or almonds. Add dried fruit, too: cranberries, cherries, raisins and apricots are delicious additions.

So lose the fat and bring out the herbs, spices, vinegars and mustards for your salads instead. Your taste buds, and your waistline, will thank you.

Here are some ideas for low fat main course or side salads.

Fruit

Make a big summer fruit salad with as many colorful fruits as you can.

Make fruit kebabs—these are very popular with kids. Skewer chunks of banana, strawberries, mangoes and pineapple. Make a dipping sauce from chocolate syrup or low fat vanilla yogurt. Grill some pineapple, peach or nectarine halves and add a little brown sugar and low fat whipped topping. Make fruit smoothies or slushies using your favorite combination of fruit, low fat milk or yogurt, and ice.

Other Low Fat Desserts

Serve blueberries and strawberries with angel food cake and low fat or fat free whipped topping. Make an apple or fruit pie using phyllo dough instead of regular pastry. Serve with frozen yogurt instead of ice cream. Offer sorbets instead of ice cream, too, or homemade fruit juice popsicles.

For more dessert options, take a look at my photo gallery of low fat summer desserts.

Summer Food Safety

Finally, have a wonderful time with your family and friends, and enjoy those long summer evenings. They pass all too quickly.