Cook Healthy and Tasty Foods on the Grill

Why go to all the trouble of picking out the leanest meat in the market only to go home, fry it and add the fat you're trying to avoid? Why not grill meat instead?

Grilling is an easy way to enjoy a variety of foods. It's also a low-fat cooking method because grilling allows the fat to drip away as the meat cooks.

There are a few important things to remember when grilling. Trim any visible fat from meat before cooking it. This reduces the total fat by nearly 50 percent.

The size of the portion is just as important as the fat content. The Food Guide Pyramid recommends 5 to 7 ounces from the meat group each day. This can be broken down into two, 3-ounce portions about the size of a deck of cards.

Add flavor to meats by using rubs and marinades. Rubs are blends of dried herbs and spices that flavor the exterior of meat as it cooks. Marinades, made with herbs, spices and an acidic liquid such as wine vinegar or lemon juice, enhance the flavor of meats.

Meats aren't the only foods you can cook on the grill. Summer produce offers bold flavors and colors to meals and is perfect for grilling. Season chopped vegetables, such as zucchini, bell peppers and eggplant, with basil, parsley, onion and garlic. Wrap vegetables in foil covered with cooking spray and grill 10-15 minutes.

Patience pays when cooking on the grill. Don't start cooking until coals are ash-colored and glowing. For gas and electric grills, ignite and cover 5-10 minutes before grilling.

Small cuts of meat should be cooked directly over the heat source and should be turned periodically to cook evenly. Thicker, larger cuts of meat should be cooked over indirect heat. Bank coals around the edge of the fire grate and center the drip pan in the middle. Place the meat on the grill over the pan, cover it and let it roast.

Most foods cook fast on the grill. Burgers made with lean meat cook in about 10 minutes. Pork chops, chicken breasts and fish steaks cook in less than 15 minutes. When meat and poultry juices run clear, or fish flakes easily, they're done. For juicy meat, look for a hint of pink in the middle.