• Grilled Vegetable Medley for the Grilling Season

  • grilled vegetable

    Get Grilling and enjoy your summer with this delicious Grilled Vegetable Medley.

    grilled vegetableGrilled Vegetable Medley

    Grilling weather is here.  When you want to get your vegetables with those great steaks and burgers, here’s a recipe that tastes great and is very healthy.  Keep in mind that marinating your meats and vegetables before cooking cuts down on the HCA levels by as much as 90% and adds anti-oxidants.  Use lemon/lime, red wine, apple cider vinegar and herbs.

    There are 3 major cancer causing molecules that are present when meat gets heated at a high temperature. One is caused by the smoke that is released when fat drips from meat or fish onto a heat source. This potent carcinogen is called polycyclic aromatic hydrocarbons or PAH’s for short. The second set of molecules formed by cooking meat at high temperatures is heterocyclic amines (HCA’s). HCA’s are formed through a chemical reaction between naturally occurring amino acids and creatine in the meat.

    INGREDIENTS:

    1 green zucchini, cubed or sliced

    1 yellow summer squash (zucchini), cubed or sliced

    1 red bell peppers, seeded and sliced into good bite size pieces

    1 green bell pepper, seeded and bite size pieces

    1 red onion, cut into wedges

    16 oz mushroom, sliced

    ½ cup halved cherry tomatoes

    1 tablespoon chopped fresh thyme

    salt and freshly ground black pepper

    1/4 cup olive oil

    2 tablespoons balsamic vinegar

    2 oz of fresh grated parmesan cheese (optional)

    DIRECTIONS:

    1. Place vegetables except for tomatoes into a bowl and toss with thyme, salt and pepper and olive oil.

    2. Heat grill to medium heat and place vegetables in a grill bowl/basket with sides

    3. Grill vegetables 10-13 minutes until done (should be slightly crisp still)

    4. Place back in the bowl and toss with balsamic vinegar and Parmesan cheese before serving.

    To keep your grilling healthier follow these tips:

    1.Cook at Lower Temperatures: Lower temperatures cause more of a “roasting” effect than grilling, but they significantly cut down on the amount of HCA’s formed in the meat. Well-done meat has much higher levels of HCA’s than meat cooked medium-rare.

    2.Avoid Char-Grilling or Blackening Your Meat: This causes the largest amount of HCA’s to form. Do your best not to char-grill your meat and avoid eating any blackened regions.

    3.Prevent Flaring: Flames from the grill cause the formation of both HCAs and PAHs. Keep an eye on your grill & turn meats frequently to minimize flaring.

    Pass along Grilled Vegetable Medley to your grilling friends!

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