Making Your Cookouts Healthier!

By: From 13 News
By: From 13 News

In this newsletter you will find tips to make your summer BBQ’s tasty and healthy! Also be sure to check out the classes this month!

First, How to Build A Better Burger:

Burgers are one of America’s favorite meats to grill. Here are great ideas to get you started building a better burger this summer.

Lean Beef. Start with lean ground beef such as 90% to 96% lean. A three-ounce serving of 95% lean ground beef provides 140 calories and 5 grams of fat. Remember a three-ounce portion cooked is about the size of a deck of cards. The secret to a moist, tasty burger is to avoid over-mixing, which will result in a tough burger. Use a little TLC when making patties to get a perfect, juicy burger. Also keep in mind if using turkey to make sure it is lean as well – look for one that is 90% or leaner. Smart Chicken also makes a ground chicken that is very tasty and juicy!

Whole-Grain Bun. A great way to boost the nutrition (fiber, B-vitamins, magnesium) in your sandwich is to use whole-grain buns – or try making your burger with the new whole-grain sandwich thins or thin buns, most of which are lower in calories and higher in fiber than regular buns. Also good are the Sara-Lee 80 calorie buns that are high in fiber!

Veggies. Pile on the veggies – to add color, taste and a variety of different nutrients. Dark green leafy lettuce adds extra vitamin A. Green, red or yellow pepper rings are a great way to boost vitamin C. Onions, mushrooms or a tomato slice all contribute disease-fighting nutrients. Try grilling veggies along with the burgers, to get a great fire-roasted flavor from your veggies.

Cheese. Use a lower-fat cheese such as mozzarella - or use less cheese by using smaller amounts of strong flavored cheeses, such as sharp cheddar, blue cheese or feta.

Cook It Safe. Hamburgers need to be cooked to an internal temperature of 160˚F, checked with a food thermometer.

And now, Five Ways to Cook Sweet Corn in Less Than 10 Minutes:

When selecting sweet corn, look for husks with a green coloring and pale-tinted silk. To check freshness, pull the top of the husk away from the ear and look for evenly spaced, tight rows and slightly plump kernels. After buying, wrap un-husked ears in a plastic bag and refrigerate until preparation time. As corn ages, it tends to lose its sweet taste and nutrients; therefore, corn should be cooked and eaten soon after picking.

Try these five simple and quick methods for cooking fresh corn.

1. Grill: Sweet corn can be grilled either with or without the husk.

For a slightly charred, smoky flavor, grill sweet corn out of the husk. Simply brush the ears with melted butter or flavored oil and grill over medium heat, turning often, until kernels are golden, around 7 to 10 minutes.

If you prefer a more intense corn flavor, grilling in the husk is the preferred method.

Pull back the husks and remove silks; replace husks and tie in place with a strip of husk or string. Soak in water for 10 minutes. Grill with medium heat, turning often, for 7 to 10 minutes.

2. Microwave: In the microwave, place no more than four ears of husked corn, wrapped individually in damp paper towels. Microwave on HIGH until hot, about 2-3 minutes per ear.

3. Skillet-Steam: In a skillet, bring 1 inch of water to a boil. Add husked corn in a single layer. When the water returns to a boil, reduce heat, cover and cook until hot, about 3 minutes; drain.

4. Boil: In a deep saucepan, bring 4 inches of water to a boil. Add husked corn. When the water returns to a boil, cook until hot, or desired doneness, about 4-10 minutes; drain.

5. Roast: Preheat oven to 500° F. In a shallow baking pan, place husked ears and roast until corn is hot and kernels turn golden brown, about 7 minutes.

Marinades and rubs are often added to the cooking process, either before or during grilling, to enhance the flavor of the dish. Freshly chopped herbs, such as parsley or basil, can also be added, usually after grilling, to retain freshness and green coloring. Try the recipe below and enjoy…you’ll be the talk of the neighborhood at your next summer gathering.

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