Grilling tips by LapSF

1. Summer Grilling on a “Bariatric” Budget
Alisha Gillespie MS RD
Nothing says summer like grilling outdoors – here are tips to add bold flavor
without the extra fat and calories. Grilling lean meats and veggies is not only healthy, it’s also
delicious! Remember to keep your meal between 1-4 ounces and it is not a race so savor your
grilled summer dinner (i.e. it should take you 20-30 minutes to enjoy).
Grilling tips to stay within your stomach budget:
Marinates and rubs for leaner
cuts of meat
Forget about the traditional grilling items like
hamburgers and hot dogs and choose affordable,
leaner cuts of meat.
Using marinades** or rubs will add flavor and reduce Grill baskets
the need for condiments often loaded with
carbohydrates, calories and sugar. Are great for foods that can easily
fall through grill racks like
Beef can be lean. Eye of round roast, top round steak, shrimp, fish, tofu and veggies.
bottom round roast, top sirloin steak and round tip
roast are all 95% lean beef cuts. Basketless? Wrap it up in tin foil!
Skinless chicken or turkey breast are also great Tender fish, such as catfish,
options. snapper, sole, and tilapia can be
cooked with a rub or with lots of
** Watch the carbs in pre-made marinates — soy sauce is a
great low carb option.
Kabobs
Don’t forget your veggies!
Load up skewers with your choice
Asparagus spears, broccoli, eggplant, of meat, onions, mushrooms,
mushrooms, onions, bell peppers, and zucchini peppers, cherry tomatoes,
can be quite tasty when grilled. zucchini, or yellow squash.
Brush your veggies with a light coat of olive oil Remember to cut all the kabob
or spray cooking spray (to prevent them from fixings to equal-sized pieces.
sticking to the metal) and sprinkle them with Assemble the kabobs and spray or
minced garlic, rosemary, or salt and pepper. brush with olive oil.
Grill & enjoy!