Fire up the Grill!

    Fire up the Grill!
    By Jacqueline Gomes, RDN, MBA

    Spring is here, which means it’s time to dust off your grill and sizzle your way to healthier eating.

    Grilling isn’t just about burgers and hot dogs anymore – it’s a flavorful journey to nutritious meals. Here’s how to make your next BBQ both delicious and nutritious:

    1. Swap out fatty meats for leaner options like chicken breast, turkey burgers, or fish fillets. These choices are lower in saturated fats and calories, but still pack a protein punch.
    2. Load up on veggies! Grilling brings out the natural sweetness of vegetables like bell peppers, zucchini, and mushrooms. Toss them in a light marinade or olive oil and season with your favorite herbs and spices for a veggie-packed delight.
    3. Have you grilled fruits? Grilled pineapple and peaches add a burst of sweetness to your meal while providing essential vitamins and minerals.
    4. Don’t forget to clean your grill every time you use it. Avoid charring to reduce the risk of harmful compounds.

    Grilled Balsamic Avocado Chicken

    Balsamic Grilled Chicken Tomato Avocado

    Prep: 10 minutes

    Grill: 10 to 12 minutes

    Makes: 4 servings

    Ingredients:

    Marinade:

    • 3/4 cup balsamic vinegar
    • 1/4 cup honey
    • 3 cloves garlic minced
    • 2 Tablespoons olive oil
    • 2 teaspoons Italian Seasoning
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper

    Chicken

    • 5 pounds boneless skinless chicken breasts
    • 2 avocados diced
    • 3 Roma tomatoes diced
    • 1/4 cup fresh chopped basil
    • salt and pepper
    • Balsamic glaze for drizzling optional

    Directions:

    1. In a food safe resealable bag, combine balsamic vinegar, honey, garlic, olive oil, herbs, salt & pepper.
    2. Add chicken to marinade and refrigerate for 30 minutes.
    3. Heat an indoor or outdoor grill over medium-high heat. Grill chicken for about 5 to 6 minutes per side or until juices run clear and chicken is firm when pressed.
    4. Meanwhile, In a medium bowl, add the diced avocado, tomatoes, fresh basil, salt & pepper, toss to coat.
    5. Remove chicken from grill, top with avocado and tomatoes, drizzle with balsamic glaze if desired. Serve immediately.

    Recipe by: Jacqueline Gomes, RDN, MBA