Turning traditional high-fat and calorie-dense BBQ favorites into healthier fare is as easy as whipping up a marinade, says Brill. Start with lower-fat meats such as chicken or fish and then mix away to come up with your favorite seasoning. “Marinating low-fat foods not only adds flavor, but can prevent the formations of carcinogens on the food. If you’re using healthy ingredients, herbs and citrus can provide antioxidant effects.”
Recipe: Mustard Marinade
Yield: 8 servings
Ingredients:
Several sprigs of fresh rosemary
1 cup tarragon vinegar
2 tablespoons extra virgin olive oil
6 tablespoons Dijon mustard
2 tablespoons fresh garlic, minced
Dash of salt
Dash of pepper
Whisk all ingredients together in a bowl. Brush onto vegetables and lean protein and marinate before grilling. (You can also simply brush on during the last 10 minutes of grilling.)
Nutritional Information Per Serving:
Calories: 50, Fat: 4 g, Cholesterol: 9 mg, Sodium: 290 mg, Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 0 g