|
July
6, 2006
On a warm, summer
day, if you go outside or on a walk, you’re likely to detect the
aroma of grilled food wafting through the air. It may make you feel a
little hungry, too.
About 80 percent of
households have some type of outdoor grill. According to a national survey,
taste is what makes people fire up the grill and grab the grilling tongs.
Despite the popularity, could there be a health risk that accompanies
the great grilled flavor?
According to the Department
of Health and Human Services, chemicals sometimes formed during the grilling
process have been included on the “reasonably anticipated carcinogens”
list since 2002. The chemicals, called “heterocyclic amines”
(HCAs) can form when foods high in protein (including meat, fish and poultry)
are grilled or broiled over high heat.
Another type of compound
linked to cancer risk, called polycyclic aromatic hydrocarbons (PAHS),
form when fat drips on charcoal or hot stones, causing flare-ups and smoke
formation.
Despite these warnings,
don’t put your grill out with the trash or skip the neighborhood
grilling party.
To reduce the formation
of potentially carcinogenic compounds during grilling, consider these
recommendations based on research from the American Institute for Cancer
Research and others.
- Use a marinade,
especially one that contains an acidic ingredient, such as lemon juice
or vinegar. Researchers have shown that marinating meat as little as
30 minutes can reduce the formation of HCAs by more than 90 percent.
Add some garlic and herbs to reduce HCA formation, too. Marinades also
add flavor and tenderize less tender cuts of meat.
- Use a lower heat
setting or raise the grate to reduce the intensity of the heat.
- Consider partially
cooking meat in a microwave and immediately “finish” the
cooking on the grill to add flavor.
- Trim visible fat
from meat to help prevent flare-ups on the grill.
- Leave the grilling
fork in the house. Use tongs to turn the meat to reduce fat dripping
and potential flare-ups and smoke formation. Keep a spray bottle at
hand or consider covering the coals or stones with punctured aluminum
foil to prevent flare-ups and smoking.
- Turn food frequently,
even if it defies the rules of the “head grill chef” of
the house. Flipping meat often lessens the formation of HCAs.
- Cook smaller portions
of meat, such as kabobs, to reduce the amount of time the meat spends
on the grill.
- Trim off any burned
parts before serving grilled food.
- Consider grilled
vegetables as a side dish. Because they are very low in protein, HCA
formation is not an issue. Colorful vegetables contain antioxidants
and other natural cancer-fighting chemicals.
Here’s a marinade
recipe adapted from the American Institute for Cancer Research that adds
flavor, but few calories. For more information about lowering your risk
for cancer, visit its Web site at www.aicr.org.
Classic Marinade for Meat, Poultry and Veggies
1/2 c. white wine
vinegar
1 Tbsp. canola oil
1/4 c. finely chopped onion
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp. dried herbs)
2 cloves garlic, finely minced
1/2 tsp. freshly ground black pepper
Your choice of 1 pound lean beef or poultry, cut into 2-inch cubes or
chunks and/or assorted veggies, such as zucchini, summer squash or peppers
Combine marinade
ingredients until well blended. Add meat or poultry and marinate in
the refrigerator for at least 30 minutes and up to a few hours. Keep
the meat separate from the poultry because they are cooked to different
internal temperatures. Cook beef steak to 145 F and poultry to 170 F.
Drain and discard the used marinade. Also use the marinade with grilled
vegetables, such as zucchini, summer squash or bell peppers. Make separate
skewers for meat and vegetables to even cooking time.
Makes four servings.
One-fourth of the marinade recipe has about 35 calories and less than
4 grams of fat.
###
Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu
|
BeefTalk
Prairie
Fare
Plains
Folk
Hortiscope
Market Advisor:
Crop
Livestock
|
