Ready, Set, Grill!

June is National Men’s Health Month so men, take charge of your health and fire up the grill. Grilling is a great low-fat method of cooking to make delicious, healthy meals for you and your family. Rubs and marinades on meats, vegetables, or fish are a simple, healthy way to ensure flavorful, robust meals without adding the extra fat or calories. If preparing burgers, make your own patties by using extra lean ground beef. Add chopped or grated vegetables and spices to add moisture and enhance flavors. For steaks and chicken breast, trim the visible fat from the edges before cooking. This can save you plenty of unwanted calories and fat.

Grilling is not just for burgers and chicken, you can grill anything from pizzas and potatoes to a variety of meats, fish, vegetables, and believe it or not – even fruits. So, grab the guys and host a backyard grill party with some delicious meals.

Here’s a simple meat-and-potato meal on the grill – healthy and easy too.

Grilled Beef Tenderloin
Prep time: 15 minutes*
Cook time: 30 minutes
*marinate time extra

1 large onion, diced
1/4 cup lemon juice
1 tsp. pepper
1 tbsp. chopped parsley or 2 tsp. dried parsley flakes
1 sprig fresh rosemary, chopped or 1 tsp. dried rosemary
2 cups dry red wine
1 (3- to 4-lb.) beef tenderloin

1. Combine onion, lemon juice, pepper, parsley, rosemary and red wine in bowl. Reserve half of the marinade; cover and refrigerate. In a shallow dish place roast and remaining marinade; turn to coat. Cover and refrigerate 2 hours. Drain roast; discard marinade.
2. Spray grill rack with nonstick cooking spray. Preheat grill for medium-high direct heat.
3. Place roast on grill and cover. Grill 30 to 35 minutes, turning often throughout and brushing with reserved marinade every turn. Grill until internal temperature reaches 135°F for medium-rare or 145°F for medium. Let meat rest 10 minutes (internal temperature will rise).
   

Serves 10

Per serving: 302 calories, 3g carbohydrate, 32g protein, 0g fiber, 13g fat, 5g saturated fat, 87mg cholesterol, 70mg sodium

Round out the meal by serving with a baked potato and grilled vegetables.

Written by Aimee Wharton, Dietetic Intern