Grilling 101: Keeping your meat moist.

I passed grilling 101 this week. Only took 25 years, but hey…better late than never!

The key to moist meat: marinade!

Some will say to watch the temperature of your meat as to not over-cook. Been there…done that. Others say to only flip your meat once while grilling. Been there…done that.

Grilled Asian Chicken slightly adapted from AllRecipes.com

1/4 cup low-sodium soy sauce
4 teaspoons sesame oil
2 tablespoons honey
3 slices fresh ginger root
2 cloves garlic, crushed
1 lb boneless chicken breast halves

Directions:

In a small microwave-safe bowl, combine the soy sauce, oil, honey, ginger root, and garlic. Heat in microwave on medium for 1 minute, then stir. Heat again for 30 seconds, watching closely to prevent boiling.

Place chicken breasts in bowl. Pour soy sauce mixture over, and set aside to marinate for 4-8 hours. Grill until cooked through. Serves 4.

Nutrition Information (per serving*): 131 calories; 3.4 g. fat; 85 mg. cholesterol; 295 mg. sodium; 3 g. carbohydrate; 0 g. fiber; 23.8 g. protein

*Only 20% of the marinade was absorbed — I measured! So the nutrition information reflects the amount of marinade actually used.
Result: Seeeeriously, I turn my nose up to chicken on the grill…because it’s always so bland and dry. THIS, however, was some of the best chicken everrr. The flavor was phenomenal, and you could cut the chicken with a fork. Perfection! Plus, you can’t really beat it for the calories!

I paired this amazing chicken with 2 favorite veggies: zucchini and butternut squash!

I love veggies…but I love them more with some puh-zazz (i.e. flavor). You, nor I, probably jump up and down over celery sticks or bell peppers…it’s all in how you prepare vegetables that make them oh so delicious!

I tossed the zucchini slices in balsamic vinegar and sauteed them in extra-virgin olive oil. Simple yet packed with lots of punch from the vinegar. There’s just something about zucchini and balsamic vinegar…they’re the perfect pair.

The butternut squash I peeled, seeded, and cut into cubes. I thew the squash in a large Ziplock and tossed with 1 tablespoon of extra-virgin olive oil and then 2 teaspoons of brown sugar and 1 teaspoon of cinnamon. Toss it into a pan coated with cooking spray and sautee until tender and the brown sugar has caramelized.

Question: What fall produce are you anxious to get your hands on?

Squash and apples top my wish list! LOVE fall produce!! And I insist on going apple picking this year! 😀

Eat your veggies!

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24 Comments

  1. September 9, 2010 / 6:39 am

    I just bought 2 butternut squash (s?) this weekend! Going to use them tonight. Yum!

  2. September 9, 2010 / 7:38 am

    Grilled veggie and chicken looks yum…easy and delicious..

  3. September 9, 2010 / 7:58 am

    I love grilled anything, but since I live in an apartment we can’t grill. During the summer especially, I go through withdrawal. Baked chicken is good, but nothing beats grilled to me.

    I most can’t wait for real apples. I’m so sick of the sweet ones sold at every grocery store. I’m dying to buy a ton of Macouns and Staymans, which are tart and crisp.

  4. September 9, 2010 / 8:01 am

    That marinade sounds great, and the butternut squash looks fantastic! I also adore fall produce… actually, I love everything about autumn. I’m especially excited for apples (I put off buying them all summer long!), pears, pumpkin & other in-season squash, and sweet potatoes.

  5. September 9, 2010 / 8:26 am

    I am so anxious for spaghetti squash!

  6. September 9, 2010 / 8:37 am

    Am I really the first to respond with a “that’s what she said” comment? Heh.

    Anywho. I too fear chicken because of it’s dryness, but I don’t think I’ve ever tried a really loooong marinade, so I’ll have to give it a shot!

  7. September 9, 2010 / 9:30 am

    I totally agree about marinading, even if you aren’t grilling the meat! Unfortunately I always forget to do this until its too late 🙂

  8. September 9, 2010 / 9:46 am

    For some reason, I am intimidated by the grill..but I’m glad you can show the guys that girls can grill–lol!

  9. September 9, 2010 / 10:41 am

    That looks delicious! I am SO intimidated by grilling for some reason! (Doesn’t help that I don’t have one). 😉

    I’m excited for squash!

  10. September 9, 2010 / 1:17 pm

    I am looking forward to the come back of pumpkin for fall and other squash, although it is hard to really get those around here.

    Although I do not grill meat, I love skewers of veggies and fish or shrimp.

  11. Florence Schermer
    September 9, 2010 / 3:32 pm

    Nice website….prevention RD. I am impressed!!!You get a lot of comments.

  12. September 9, 2010 / 4:36 pm

    Andrew marinates all of our meat before baking or cooking. Makes such a difference!!

    I’m most looking forward to apples and squash!! 🙂

  13. September 9, 2010 / 4:44 pm

    Grilled salmon and grilled corn on the cob will always be my favorite.

    I love marinades. They’re a great way to try new flavors!

  14. September 9, 2010 / 5:00 pm

    I’m excited about butternut squash! Marinades are a must while grilling.

  15. September 9, 2010 / 5:23 pm

    Mmmm…your roasted veggies look de-lish! 🙂 I can’t wait for apples and hot apple cider! <3

  16. September 9, 2010 / 10:48 pm

    I use to like getting the local MacIntosh apples in the fall but 3 years ago came across Royal Gala apples and have been hooked ever since.

  17. September 9, 2010 / 11:36 pm

    Apples!! Can’t wait for crisp, juicy apples.

  18. KG
    September 10, 2010 / 9:22 am

    I HATE chicken. However, I discovered Newman’s Own low fat Sesame Ginger Dressing. The night before I throw some chicken breasts in a baggie, pour dressing in to cover, and let it sit for 24 hours. Chicken (organic only) comes off the grill so amazing and dinner is pretty quick, clean, and cheap!

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