Written By: Kirby Moir Stanton RDN, LDN 

Warm weather and sun filled evenings can have you salivating for summer grilling season.  The sights, smells, and sizzle of freshly cooked food alongside friends and family are an irresistible mix. Follow this easy guide to balance your barbecue menu all summer long. 

 

Power up with protein

Grilling is a great way to cook meat without adding fat or oil. When selecting protein choices focus on lean cuts that can stand up to the heat. 

Fish: Best options include steaks such as tuna, salmon, trout or mahi-mahi

Seafood: Shelled options like lobster, crab, and shrimp protect soft protein from falling apart. Clams, oysters, and mussels can be easily grilled 

Poultry: Grill chicken or turkey breast, chicken thighs or drumsticks

Pork: Lean cuts like tenderloin or loin chops are great for the BBQ

Beef: Try grilling eye of round, sirloin tip, tenderloin, or top sirloin

 

Pair with produce 

Natural sugars, found in fruits and vegetables, are transformed into smokey caramelized flavor when grilled.  Fruits and vegetables should make up half your plate, so aim to add more fruits and vegetables to your next cookout. 

Best vegetables for grilling: asparagus, zucchini, onions (quarter lengthwise and leave the roots intact), eggplant, peppers, mushrooms, sweet potatoes, corn on the cob

Best fruits for grilling: pineapple, peaches, nectarines, apricots, plums, pears, apples

TIP: Soak fruit in a cold-water bath for about 30 minutes before grilling. This helps the fruit retain water, so it stays juicy on the grill. You can add complementary herbs and spices to the water to infuse flavor. 

 

Put it all together 

Kebabs bring color and balance to the grill. They are simple to make with lean beef, chicken breast, shrimp or tofu skewered together with summer vegetable or fruit. 

The beauty of kebabs is that your imagination is your limit - most vegetables, meats and firmer fish will work well - and it is fun to get creative with seasonings, marinades, brush-on sauces, and dips.

Look for convenient pre-made kebabs from the produce and meat department at Food City. 

TIP: If using wooden skewers do not forget to pre-soak them for 30 minutes to avoid burning skewers. 

 

Safety tips for grilling

• Always use separate cutting boards for produce and meats, to keep bacteria in raw meat away from vegetables and fruit.

• Discard any marinade that has been used on raw meat. Use a fresh batch to marinate vegetables or dress a salad.

• Use a meat thermometer to ensure food is cooked to proper internal temperatures.

— Poultry: whole bird, breasts, legs, thighs, wings, ground poultry, sausage -165 F

— Beef: steaks, roasts, chops – 145 F, let rest for 3 minutes 

— Pork: steaks, roasts, and chops – 145 F, let rest for 3 minutes 

— Ground meat and sausage: 160 F

— Fish: whole or filet – 145 F 

— Shrimp, lobster, crab, and scallops- 145 F cook until white or opaque.

— Clams, oysters, and mussels –cook until shells open during cooking, discard any shells that do not open with cooking  

• Avoid leaving food at room temperature out of refrigeration for over two hours. If food is being served at temperatures above 90 F do not leave out for more than 1 hour. 

For more inspired grilling recipes visit the recipe center