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If you ask people why they grill their answer includes:

• It tastes better
• It’s faster, more convenient and there’s little mess
• It’s great for entertaining
• It keeps the heat out of the kitchen
• It’s a cheap alternative to dining out
• It’s healthier, but is it?

If you ask people what they grill, it’s typically the main, entrée (protein) of the plate. The portions can be pretty hefty, void of fruits and vegetables and the sauces quite salty. Let’s review the top items and identify healthier swaps.

Steak

Swap out a 6-8 ounce, New York Strip Steak for our beef kabob recipe. Consider the fact that you cover ½ your plate with vegetables and save 50% at the register and in your saturated fat and cholesterol intake.

For the same amount of calories, you get a complete meal, with less saturated fat and cholesterol, more fiber and 25% of your Daily Value for Vitamin A, and 70% Vitamin C.  Don’t be concerned with the lower protein content as the majority of Americans get far too much protein at dinner, much more than the body can use in one load for muscle growth.

Beef Shish Kabob Recipe (4 servings)

Ingredients for Marinade                                        Ingredients for Kabobs

1/3 cup extra virgin olive oil                                    12 cherry tomatoes

¼ cup low sodium soy sauce                                 1 onion (1 inch squares)

1/8 cup lemon juice                                                 1 red pepper (1 inch squares)

1 Tbsp. prepared mustard                                       1 green pepper (1 inch squares)

1 Tbsp. Worcestershire sauce                               8 mushroom caps

1 clove garlic, minced

1 tsp. cracked pepper

1 pound sirloin steak cut into 1 inch cubes

1. Marinate above ingredients overnight (or for 8 hours) in a plastic bag.
2. Add mushrooms to marinade mixture and continue chilling throughout day.
3. Preheat grill and lightly oil grates.
4. Remove beef and mushrooms from marinade. Pour remaining marinade into a small saucepan and bring to boil. Reduce heat to simmer for 10 minutes and reserve for basting
5. Skewer sliced peppers, onions, tomatoes and mushrooms.
6. Grill on medium heat for 15 minutes while turning frequently and brushing with marinade.

Chicken

This recipe is easily made in 5 minutes, simmered for 20 and it’ll save you 66% of the calories and sodium and 80% of the sugar compared to a traditional BBQ sauce.

Bourbon Blueberry Barbeque Sauce

Ingredients

1 Tbsp. Extra Virgin Olive Oil

1 small red onion, chopped

4 cloves garlic, chopped

1 jalapeno, seeded and chopped

½ cup bourbon

2 cups blueberries

½ cup ketchup

1/3 cup cider vinegar

2 Tbsp. brown sugar

1 Tbsp. molasses

1/8 tsp. ground allspice

1. Saute onion in extra virgin olive oil over medium heat.
2. Add garlic and jalapeno, stirring for 30 seconds.
3. Add bourbon and bring to a boil. Continue cooking, allow sauce to reduce for about 5 minutes.
4. Add remaining ingredients and bring to a boil.
5. Reduce heat, stirring about 20 minutes until thickened.

Bratwurst

There aren’t many healthy swaps for a bratwurst so I suggest viewers enjoy this meal without the bun and balance their plate with a blend of sautéed red and green peppers and onions. It’ll leave you fuller longer and provide 80% your Daily Value for Vitamin C.

Burgers

Where’s the beef? Swap out your traditional beef burger with this recipe made from ground turkey.

Ground Turkey Burgers (6 servings)

Ingredients

1 ½ pounds lean ground turkey

1 egg white, lightly beaten

1/8 cup bread crumbs

1/8 cup finely diced onions

1/8 cup chopped parsley

1 clove garlic

½ tsp. salt

¼ tsp. freshly ground pepper

1. Combine all ingredients and form 6 patties.
2. Preheat grill and lightly oil grates.
3. Grill patties until an internal temperature of 165 degrees is reached.

Categories: Media, Recipes

Tags: Best BBQ Sauce, Best Grill Recipes, Best Marinades, Best Marinate Recipe, Best Turkey Burger Recipe, Blueberry Barbeque Sauce, Blueberry BBQ Sauce, Healthy Grill Recipes, Top Grill Recipes, Turkey Burger Recipe