Grilling is one of the reasons I enjoy summer so much. The fact that I live in Arizona means I get to do more of it than just during the summer months too! Yep, I’m able to grill year ‘round here. Talk about a happy girl!
Have you discovered the benefit of grilling for a healthier dinner meal plan? SO easy, so light, so yummy!
Here's some specific ideas to help you make healthier (and yummier) salmon and chicken on the grill for your healthy dinners at home.
How to Create Tender, Savory Salmon on the Grill
- If salmon is frozen, thaw completely.
- Pre-heat grill to medium-high heat, lay salmon filets out on flat pan or plate.
- Squeeze 1 full lemon evenly over the salmon.
- Sprinkle 3-4 garlic cloves, minced, over the fish.
- Press the garlic into the flesh.
- Sprinkle freshly cracked black pepper over salmon and salt lightly.
- Sprinkle ground onion, ground garlic, paprika and a light shake of chili powder if you like a little more flavor.
- Place salmon on light spritz of olive oil on aluminum foil packet on grill (if it has skin, you can place directly on grill plate - tastes better this way, in my opinion.
- Your fillets are now ready to grill slowly over low heat, for about 15 minutes, or until done.
Additional Tip: Use fresh herbs, like dill, for extra flavor over salmon.
Grilling Tips for Pull-Apart Chicken Breasts
- Buy full boneless skinless breasts instead of tenderloins to save money.
- Cut chicken breasts into 2-3 pieces (tenderloin-style) to promote quicker cooking and portion control.
- Marinate breast pieces in a small amount of Italian salad dressing. I use Italian dressing because it’s a neutral flavor, keeps the chicken moist and from getting slimy/tasting weird as the week progresses.
Make Ahead Tips: Grill enough on Sunday for meals through Wednesday, then midweek, grill a new batch for the remainder of the week’s meals.
Cooking ahead like this cuts your prep time down and is a delicious grab and make option for those days you don’t want to be in the kitchen too long.
Cooking for meals ahead of time will give you a quick protein choice for soups, salads, pastas, and sandwiches. It will be easier to stick with a healthier meal plan when you have these ready to grab and add, versus cooking them separately for each day’s meals.
Tenderness Tip: Be sure to grill the chicken until JUST done (they’ll be white, NO pinkness), on medium heat. If you grill them on high heat or too quickly, you’ll end up with tough meat!
Coaching tip: I've had people ask me about the "alleged" link between cooking on a grill and cancer. After researching this specific topic even further, I’ve found that so far, research has not concluded that grilling causes cancer. However, cooking foods too fast, at too high of a temperature and for too long can release carcinogenic compounds that contribute to some cancers.
So a good rule of thumb for safely grilling is:
Cook (and Grill) Low and Slow!
Got some of your own grilling tips you’d like to share?
Leave your grilling secrets in the comments below or feel free to share them with us in our Free Online Community!