Healthy Recipes: The Big Memorial Day Grill

One of the biggest grilling weekends is just days away and still confusion about a link between grilling and cancer abounds. The secret to safe grilling that cuts the risk of carcinogens lies in what you grill and how you grill it. Research has shown that vegetables and lean protein are better than red meat and that marinating food before it hits the grill can significantly reduce carcinogens during grilling. Learn more about safe grilling practices. Create your own mojo marinade with a bevy of herbs and spices –cilantro, lemon, oregano, cumin and garlic. Citrus tenderizes the turkey and keeps it moist throughout grilling.

Mojo Marinated Grilled Turkey

1/4 cup finely chopped fresh cilantro

1/2 tsp. oregano

1/2 tsp. cumin

2 cloves garlic, crushed

3/4 tsp. Kosher salt

1/2 tsp. fresh ground black pepper

Juice of 1 orange

2 limes juiced

4 Tbsp. extra virgin olive oil, divided

2 pounds turkey breasts or thighs, skin removed

Mash cilantro, spices, garlic, salt and pepper to create paste. Mix paste with citrus juices, and 2 tablespoons olive oil. Put marinade in sealable plastic bag and add turkey. Marinate for at least 2 hours. Don’t marinate overnight – this may be too long for turkey and cause it to be tough or grainy.

For gas grill, clean grill rack. Set burners to high and close lid. Grill temperature should be about 500 degrees. Use indirect method by turning off burners directly beneath turkey and turning burners on either side to medium to low when cooking. For charcoal grills, use same technique, separating coals to create indirect heat.

Once fire is ready, remove excess marinade and place turkey parts on grill and cook for about 30 minutes. Turn over and brush with remaining olive oil. Continue this process–turning, basting and grilling. Total cooking time is roughly 12 minutes per pound of turkey. Use meat thermometer. Breast meat should be at 170 degrees and dark meat should be at 180 degrees.

Whether you use a gas or charcoal grill, keep lid closed as much as possible to maintain heat.

Cover turkey with foil and set aside for 5 minutes, then serve.

Makes 6 servings.

Per serving: 225 calories, 13 g total fat (4 g saturated fat), 13 g carbohydrate, 

24 g protein, 0 g dietary fiber, 350 mg sodium. 

(from aicr.org)