Grillmasters Get a Food Safety Lesson
En Español (Spanish Version)Grilled foods are usually considered healthy because they are cooked without fat. For instance, a typical 4-ounce chicken breast cooked on the grill contains about 7 grams of fat, while a 4-ounce serving of fast-food fried chicken contains about 17 grams of fat.
Although your waistline is better off with grilled cuisine, the American Institute of Cancer Research (AICR) points out that grilling might increase the risk of cancer. Cancer-causing compounds called
heterocyclic amines (HCAs)
are produced when meat (eg, fish, beef, and chicken) is cooked at the high temperatures used in grilling and broiling. Other cancer-causing compounds called
polycyclic aromatic hydrocarbons (PAHs)
are formed when meat fat drips onto hot coals. As food cooks on the grill, flames and smoke help deposit the PAHs onto the food.
There are steps that you can take to lower your risk of these potentially cancer-causing chemicals:
- Trim the fat. To minimize the PAHs from forming, trim as much fat as you can from the meat.
- Marinate. Some studies suggest that marinating meat before grilling may reduce the formation of HCAs.
- Precook. Pop the meat in the microwave to partially cook it before grilling.
- Use smaller cuts of meat. Smaller cuts take less time to grill. You can also flip your food often, which can further shorten grilling time.
- Remove charred parts. After grilling, cut off any charred parts from the meat.
- Eat your fruits and veggies. Add variety to your meals by grilling fruits and veggies instead of meat. Vegetables do not produce HCAs.
- Frequently wash your hands and surfaces. This can prevent cross-contamination of bacteria, like E. coli.
- Use separate plates. Use one cutting board for raw meats and a clean one for other foods in order to reduce bacteria crossover. Be sure to use separate plates, utensils, and platters for raw and cooked foods. For instance, if the raw steaks are carried out on a platter and tongs are used for placing them on the grill, you must use a new clean platter and tongs for taking the cooked steaks off the grill when they are done.
- Keep the temperatures appropriate. Meats should be refrigerated while marinating and up to the point of being cooked. When the grilling starts, be sure the internal temperature of meats is appropriate to kill bacteria. Use a meat thermometer to check internal temperatures. Leftovers should be refrigerated immediately and tossed if left out more than one hour in hot temperatures.
Here are some minimum safe food internal temperatures:
FoodTemperatureCooked whole poultry165°FCooked chicken breasts165°FCooked ground meat160°FCooked beef, veal, lamb roasts, and chops145°-160°FAll cuts of cooked pork160°F
With the grilling basics all nailed down, try this great meal cooked mostly on the grill in only one hour!
Start with 1-2 pounds of flank steak marinated in a commercial marinade. Or, try your own marinade by mixing together the following ingredients:
IngredientsMeasurementsCooking oil1/3 cupSoy
sauce1/3 cupRed wine vinegar1/3 cupLemon juice2 tablespoonsWorcestershire sauce1 tablespoonDry mustard1 teaspoonGarlic2 clovesPepper1/4 teaspoon
Place the mixture in a large plastic bag, seal, and coat all sides of the meat. Place in refrigerator and marinate for at least one hour or overnight. Cook at least 5 minutes on each side or to degree of doneness desired. Cut steak diagonally across into thin slices before serving.
Take silk (husk) off corn. Place corn cobs on a sheet of heavy foil. Top with several pats of butter and 3 tablespoons water. Wrap corn in foil and seal foil tightly at top to keep butter and moisture in while cooking. Heat on grill for at least 30 minutes or until tender.
Take a loaf of Italian or French bread and slice at 1-inch intervals. Warm 1/8 cup butter and mix with 1/8 cup olive oil; mix with several cloves of minced garlic, 1/4 teaspoon pepper, 1/4 teaspoon oregano, and 1/3 cup Parmesan cheese. Spread mixture on bread slices. Place loaf of bread on heavy foil and seal ends to keep in moisture. Heat for about 20 minutes.
IngredientsMeasurementsMelted butter1/4 cupBrown sugar2 tablespoonsFresh lime for grated lime rind and lime juice1 fresh limeCinnamon1 teaspoon
Use any fresh fruit cut into one-inch pieces such as pineapple, apples, nectarines, melon, bananas, or large whole strawberries. In a small bowl, stir together melted butter or margarine, brown sugar, grated lime rind, lime juice, and cinnamon until sugar is dissolved. Thread fruit alternately onto metal skewers. Brush kabobs with butter or margarine mixture and place on barbecue grill. Grill for 6-8 minutes, turning frequently and brushing generously with butter mixture, until the fruit starts to brown and is heated through.
American Dietetic Association
Canadian Council on Food and Nutrition
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http://www.starchefs.com/GrillTips/98/tips.html
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Published 1998. Accessed May 19, 2011.
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Grilling and cancer: rating the risk. American Institute for Cancer Risk website. Available at: http://www.aicr.org/site/News2?page=NewsArticle&id=10139&news_iv_ctrl=0&abbr=pub_. Published July 2006. Accessed May 19, 2011.
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Turn down grill heat on cancer risk. DukeHealth.org website. Available at: http://www.dukehealth.org/health_library/news/duke_medicine_news_health_tip_turn_down_grill_heat_on_cancer_risk. Accessed May 19, 2011.
Last Reviewed May 2011