Grilling this Weekend

Get Grilling This Fourth of July!


July Fourth is coming up, and for most Americans that means busting out the grill and getting ready for the family barbecue or block party. This is one American tradition that's actually pretty good for you — provided you don't stuff yourself — because grilling is one of the healthiest ways to cook. You don't have to use a lot of fats and oils, and you get great flavor without adding sauces and calories.

I personally am not a whiz when it comes to cooking, but my grill never lets me down. A lot of people who are new to grilling tell me they're hesitant to try it because they're not sure how long to cook their meats. Don't sweat it — just follow these guidelines.:

Burgers: 5 to 8 minutes on each side (10 to 16 minutes total)

Chicken breast: 4 to 6 minutes on each side (8 to 12 minutes total)

Fish (1/2-inch-thick fillet): 2 to 3 minutes on each side (4 to 6 minutes total)

Fish (1-inch-thick fillet): 4 to 6 minutes on each side (8 to 12 minutes total)

Lamb chops: 6 to 8 minutes on each side (12 to 16 minutes total)

Pork chops: 6 to 8 minutes on each side (12 to 16 minutes total)

Pork tenderloin: 6 to 9 minutes on each side (12 to 18 minutes total; keep turning meat)

Shrimp: 3 to 4 minutes on each side (6 to 8 minutes total)

Steak: 6 to 9 minutes on each side (12 to 18 minutes total)

Remember, you don't need a special occasion to get grilling — use this method any night of the week for a quick and healthy meal!

Have a Burger, Hold the Toxins

Grilling meat does have one potential drawback. If you put fatty meats on the grill, the flare-ups they cause when the melting fat drips onto the flame may deposit carcinogens, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), on the meat. To avoid this, pick leaner cuts of meat and fish. If you're just grilling veggies and fruit, don't worry — HCAs and PAHs aren't an issue.