Pick one of these lean, quick-cooking proteins to pair with one of our rubs or marinades from EatingWell's Essential Grill Guide. Follow the marinating times, cooking times and temperatures for juicy, perfect grilling results.
30 min to overnight
2-3 min per side
84 cal; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.
15 to 30 minutes
2-3 minutes per side
84 cal; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.
5 minutes
3-4 minutes per side
95 cal; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.
30 minutes
3-5 minutes per side
127 cal; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.
30 minutes to 1 hour
5-6 minutes per side
93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.
2 hours to overnight
6-8 minutes per side; 165°F
93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.
2 hours to overnight
6-8 minutes per side; 165°F
164 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
2 hours to overnight
15-25 min, turning occasionally; 165°F
165 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
2 hours to overnight
4-8 minutes per side; 150°F
139 cal; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.
2 hours to overnight
3-4 minutes per side; 145°F
170 cal; 7 g fat (2 g sat, 3 g mono); 69mg cholesterol; 25 g protein; 51 mg sodium.
2 hours to overnight
14-16 minutes, turning occasionally; 145°F
131 cal; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.
2 hours to overnight
6-8 minutes per side; 140°F for medium
157 cal; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.
2 hours to overnight
4-5 minutes per side; 140°F for medium
174 cal; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.
2 hours to overnight
5-6 minutes per side; 145°F for medium
184 cal; 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.
Links:
[1] http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/marinate_tip7_0.jpg
[2] http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/grilling_steak_310.jpg
[3] http://www.eatingwell.com/recipes_menus/collections/healthy_tofu_recipes
[4] http://www.eatingwell.com/recipes_menus/collections/healthy_shrimp_recipes
[5] http://www.eatingwell.com/recipes_menus/collections/healthy_seafood_recipes
[6] http://www.eatingwell.com/recipes_menus/collections/healthy_salmon_recipes
[7] http://www.eatingwell.com/recipes_menus/collections/healthy_chicken_recipes
[8] http://www.eatingwell.com/recipes_menus/collections/healthy_pork_recipes
[9] http://www.eatingwell.com/recipes_menus/collections/healthy_steak_recipes
[10] http://www.eatingwell.com/recipes/pirate_marinade.html
[11] http://www.eatingwell.com/recipes/mojito_marinade.html
[12] http://www.eatingwell.com/recipes/red_wine_marinade.html
[13] http://www.eatingwell.com/recipes/chile_spice_rub.html
[14] http://www.eatingwell.com/recipes/coffee_rub.html
[15] http://www.eatingwell.com/recipes/garlic_lovers_rub.html
[16] http://www.eatingwell.com/recipes_menus/collections/healthy_recipes_for_bbq_sauce_marinades_rubs
[17] http://www.eatingwell.com/recipes_menus/collections/healthy_grilling_recipes
[18] http://www.eatingwell.com/healthy_cooking/quick_healthy_cooking/easy_grilling
[19] http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/kitchen_tips_techniques/13_best_grilling_tips
