By Zannat Reza @food4hapiness
Have a happy, healthy BBQ season
Summer is the peak of barbecue season. Walk through any neighbourhood and you’ll be greeted by smoky wafts signalling a barbecue. Think beyond grilled chicken, steaks, and burgers and add vegetables, fruit and fish to your repertoire. Make extras and transform that finger-licking BBQ food into sandwiches and salads.
Keep your barbecuing safe and healthy with these tips:
· Thaw frozen meat in the fridge overnight – not on the counter.
· Keep raw meat away from fruits, vegetables and other foods.
· Wash your hands with soap and water after handling raw meat, poultry and fish.
· Grill lean cuts of meat. Trim off visible fat before grilling.
· Avoid charring meat. This, along with using a marinade, reduces cancer-causing compounds.
· Keep a spray bottle of water nearby to douse any flare ups.
· Use separate plates for raw and cooked foods.
For some variety, try these three food ideas on the grill:
Vegetables: Cut up colourful peppers, mushrooms, zucchini and eggplant. Coat them with a mixture of ½ cup canola oil, ¼ cup balsamic vinegar, 2 tsp dried oregano. Add a sprinkle of salt, cayenne and black pepper. This prevents vegetables from drying out. If using wooden skewers, soak them in cold water first for about 30 minutes to prevent them from burning.
Fruit: Try fresh, ripe peaches, mangos, pears, and pineapples. Lightly coat fruit slices with canola oil. Put large pieces directly on the grill and smaller pieces on skewers or a grill pan. Grill until fruit gets tender and grill marks show. Enjoy with yogurt or sprinkled with cinnamon.
Fish – Salmon, tilapia and halibut are great on the grill. Sprinkle a handful of herbs over fish fillets. Wrap them loosely in foil to create a packet. Place them directly on the grill for about ten minutes. The steam trapped in the foil packet cooks the fish. If you like barbecuing fish directly on the grill, place it skin-side up so it stays together.
Chili Lime BBQ Corn
· 1 tbsp canola oil
· 1 tsp chili powder
· ¼ tsp cayenne pepper
· ¼ tsp salt
· Juice of half a lime
· 4 corn on the cob, husk removed
1. In a small bowl, mix all the seasonings together.
2. Slather on corn.
3. Grill on high heat and rotate every few minutes for even cooking.
4. Check for doneness until the kernels are tender when pressed (10-15 minutes).
5. Serve with lime wedges.
Note: Add ½ tsp cayenne if you want more heat.
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