SHOPPING & COOKING GUIDES

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Essential Grill Guide

EatingWell's handy chart with marinating and grilling times for our favorite types of poultry, meat, seafood and tofu.

Pick one of these lean, quick-cooking proteins. Pair with one of our rubs or marinades. Follow the marinating times, cooking times and temperatures for juicy, perfect grilling results.

Protein: extra-firm tofu (see Tip, below)

Marinating time: 30 minutes to overnight

Cooking time*/doneness temp.: 2-3 minutes per side

Nutrition info**: 84 calories; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.

Protein: shrimp

Marinating time: 15 to 30 minutes

Cooking time*/doneness temp.: 2-3 minutes per side

Nutrition info**: 84 calories; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.

Protein: scallops

Marinating time: 5 minutes

Cooking time*/doneness temp.: 3-4 minutes per side

Nutrition info**: 95 calories; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.

Protein: salmon fillet

Marinating time: 30 minutes

Cooking time*/doneness temp.: 3-5 minutes per side

Nutrition info**: 127 calories; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.

Protein: mahi-mahi

Marinating time: 30 minutes to 1 hour

Cooking time*/doneness temp.: 5-6 minutes per side

Nutrition info**: 93 calories; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

Protein: chicken breast boneless, skinless

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 6-8 minutes per side; 165°F

Nutrition info**: 122 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 23 g protein; 55 mg sodium.

Protein: chicken thighs boneless, skinless

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 6-8 minutes per side; 165°F

Nutrition info**: 164 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

Protein: chicken thighs bone-in, skinless

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 15-25 minutes, turning occasionally; 165°F

Nutrition info**: 165 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

Protein: duck breast boneless, skinless

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 4-8 minutes per side; 150°F

Nutrition info**: 139 calories; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.

Protein: pork chops bone-in, 3/4" thick

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 3-4 minutes per side; 145°F

Nutrition info**: 170 calories; 7 g fat (2 g sat, 3 g mono); 69 mg cholesterol; 25 g protein; 51 mg sodium.

Protein: pork tenderloin

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 14-16 minutes, turning occasionally; 145°F

Nutrition info**: 131 calories; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.

Protein: flank steak

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 6-8 minutes per side; 140°F for medium

Nutrition info**: 157 calories; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.

Protein: strip steak bone-in, 3/4"-1" thick

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 4-5 minutes per side; 140°F for medium

Nutrition info**: 174 calories; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.

Protein: lamb loin chops

Marinating time: 2 hours to overnight

Cooking time*/doneness temp.: 5-6 minutes per side; 145°F for medium

Nutrition info**: 184 calories; 8 g fat (3 g sat, 4 g mono); 81 mg cholesterol; 26 g protein; 71 mg sodium.

*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.

**Nutritional analysis is for the standard 3-ounce "cooked" portion of meat, fish or poultry listed as a typical serving in MyPyramid.gov. Although the recipes call for 4 ounces per serving uncooked, 1 ounce of water weight is generally lost during cooking.

TIP: Pressing tofu gives it a firmer texture and helps it absorb marinades.

• Start with a 14- to 16-ounce package of tofu.

• Cover a cutting board with foil and place it so one end extends over the sink.

• Prop up the other end so the board slants slightly toward the sink. Place tofu on the board.

• Cover tofu with a second sheet of foil.

• Place another cutting board or a baking sheet over the foil and weight it with heavy cans or books.

• Let stand for 30 minutes; excess water will drain into the sink.

• Cut into 1/2-inch-thick slices.

Pressed tofu can be refrigerated, wrapped, for up to 24 hours before using.

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