Healthy Grilling - National Cattlemen`s Beef Association

Healthy Grilling - National Cattlemen`s Beef Association
Safe and Healthy Meat Grilling Tips
Cooking protein-rich foods
like meat, poultry and fish
at very high temperatures
can create chemicals
that some scientists
hypothesize may increase
cancer risk. However, the
potential risks to human
health are inconclusive.
Heterocyclic amines
(HCAs) are compounds
of protein that form on
charred meats. Polycyclic
aromatic hydrocarbons
(PAHs) are compounds
of fat drippings that form
when meat is cooked over
open flames and produces
smoke. HCA and PAH
formation can occur in
any protein (poultry, meat
or fish) that is charred
or overcooked with any
cooking method at very
high temperatures.
Consumers can feel good about grilling, a naturally lowfat method of dry heat
cookery, for their favorite meats by monitoring heat levels and doneness,
with a few simple and safe tips:
Trim, if Necessary.Prevent fire flare-ups and excess smoke formation while
grilling by trimming any excess fat from meat and poultry.
Savor the Flavor.Marinades add flavor to meat and poultry and can tenderize
less tender cuts of meat. In addition, marinades with little or no sugar may help
protect meat from charring and have also been shown to reduce HCA formation.
Before cooking, remove meat from marinade and pat dry with
a paper towel to promote even browning and prevent steaming.
Sugary sauces and glazes can burn easily and cause charring.
If using these types of products, baste during the last few minutes
of grilling and avoid charring.
The Heat is On… Medium!Use medium heat while cooking to ensure delicious,
flavorful meat. High heat can overcook or char the outside of meat while the
interior remains underdone.
Charcoal grilling: Medium heat is achieved when coals are no longer flaming,
and are ash-covered and spread in a single layer.
– Check cooking temperature by cautiously holding the palm of your hand
above the coals at cooking height. Count the number of seconds you can
hold your hand in that position before the heat forces you to pull it away;
approximately 4 seconds for medium heat.
Gas grilling: Consult the owner’s manual for specific information about
preparing the grill for medium heat since gas grill brands vary greatly.
Determine Doneness.Lean meat’s
tender, juicy texture is optimum
when cooked to medium rare (145°F)
to medium (160°F) doneness. Cook
burgers to medium (160°F) doneness,
until no longer pink in the center and
juices show no pink color.
Twenty-nine Ways to Love Lean Beef
Insert an instant-read thermometer
horizontally into the side of burgers
and steaks to check doneness.
Top Sirloin Steak
1.9 g sat. fat
Brisket, Flat Half
1.9 g sat. fat
Place the thermometer in the
thickest part or center of the burger
or steak. For steaks, the thermometer
should not touch bone, fat or the grill.
Round Tip Roast and Steak*
1.9 g sat. fat
5.3 g total fat
Round Steak
1.9 g sat. fat
5.3 g total fat
Shank Cross Cuts
1.9 g sat. fat
5.4 g total fat
Chuck Shoulder Pot Roast
1.8 g sat. fat
Don’t Play With the Meat.Turn beef
occasionally for even cooking and
Use a spatula to turn burgers and
tongs to turn steaks and kabobs.
Do not press, flatten or pierce the
meat — flavorful juices will be lost.
Go Lean.There are 29 beef cuts that
meet government guidelines for“lean”
with less than10 grams of total fat,
4.5 grams or less of saturated fat and
less than 95 milligrams of cholesterol
per 31/2-ounce serving.
Skinless Chicken Breast
0.9 g sat. fat
Eye Round Roast and Steak*
3.0 g total fat
1.4 g sat. fat
Sirloin Tip Side Steak
1.6 g sat. fat
Top Round Roast and Steak*
1.6 g sat. fat
Bottom Round Roast and Steak*
1.7 g sat. fat
95% Lean Ground Beef
2.3 g sat. fat
Sirloin Tip Center Roast and Steak*
Chuck Shoulder Steak
2.1 g sat. fat
1.9 g sat. fat
4.0 g total fat
4.1 g total fat
4.6 g total fat
4.9 g total fat
4.9 g total fat
5.1 g total fat
5.1 g total fat
5.7 g total fat
5.8 g total fat
6.0 g total fat
Bottom Round
(Western Griller) Steak
2.2 g sat. fat
6.0 g total fat
Top Loin (Strip) Steak
2.3 g sat. fat
6.0 g total fat
Shoulder Petite Tender
and Medallions*
2.4 g sat. fat
Flank Steak
2.6 g sat. fat
Shoulder Center (Ranch) Steak
2.4 g sat. fat
6.1 g total fat
6.3 g total fat
6.5 g total fat
Tri-Tip Roast and Steak*
2.6 g sat. fat
7.1 g total fat
Tenderloin Roast and Steak*
2.7 g sat. fat
7.1 g total fat
T-Bone Steak
Skinless Chicken Thigh
Choose from traditional favorites like
flank steak, tenderloin, 95 percent
lean ground beef and T-bone steak.
Brought to you by The Beef Checkoff through the National Cattlemen’s Beef Association
3.0 g sat. fat
2.6 g sat. fat
8.2 g total fat
9.2 g total fat
For more safe and healthy grilling tips and recipes, please visit
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