Grilling adds flavor, but avoid charring to reduce carcinogens

 

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Grilling adds flavor, but avoid charring to reduce carcinogens

 

Summer is a great time to gather family and friends and fire up the
grill. The intense, direct heat of grilling gives food a wonderful crusty
texture and flavor that we love.

 

“We can thank the Maillard reaction for the great grilling flavor,”
says Pam Duitsman, University of Missouri Extension nutrition and health
specialist. “This happens when heat, proteins and sugars in
food react in a process to create hundreds of different flavor compounds. These
compounds then interact to form even more nuanced flavors and aromas,
giving each food distinctive flavors.”

 

The Maillard reaction can occur on any piece of food, not just meats,
depending on the food’s protein and carbohydrate content. This is why
grilled vegetables are so sweet and delicious.

 

“If your family doesn’t like vegetables, try them grilled,” says
Duitsman. “Carrots and other root vegetables, for instance, have lots
of complex carbohydrates, so they will undergo extensive caramelization when
grilled.”

 

The Maillard reaction can develop when food is cooked at lower temperatures
over a longer period, but it really kicks in above 300 degrees Fahrenheit.

 

“It may take meat hours to brown at 250 degrees in the oven as deeply
as 15 minutes on a grill, and the mixture of flavor compounds will differ.
As temperatures increase, caramelization becomes more pronounced, intensifying
the flavor,” Duitsman says.

 

Unfortunately, at high temperatures, proteins in meat, chicken and
fish can naturally form carcinogenic compounds called heterocyclic amines
(HCAs) and polycyclic aromatic hydrocarbons (PAHs).

 

“This is especially likely if the meat is charred, which reduces
the overall quality and taste of the food,” says Duitsman. “Luckily,
charring can be easily avoided.”

 

Tips to avoid charring:

 

• Thaw meat before grilling so that it cooks evenly. Trim the fat
  and remove the skin from the meat before cooking.


• Marinating meat for at least 30 minutes before grilling has been
  shown to reduce the formation of HCAs.


• Cook foods near the outside of the flame rather than directly
  over it, and keep a spray bottle of water handy for flare-ups.


• Flip your meat frequently and use a thermometer to monitor internal
  temperatures of food, to avoid undercooking or overcooking and charring.


• Try pre-cooking meat partially and finish with grilling so there
  will be less grill time, reducing the amount of possible carcinogens.


• If meat is charred, scrape off those areas before eating.

 

For those who love to grill and plan to do it often this
season, be sure you are well equipped:

 

• Use long tongs to turn solid food. Forks will pierce food and
  cause the juices to be lost.


• Use spatulas for turning foods such as burgers and fish so the food holds together. A large spatula with a stiff thin blade works
  well.


• Keep a squirt bottle with water handy to put out flare-ups and
  reduce char on food.


• Use vegetable cooking spray on grill racks for easy clean-up.


• Heat the grill for 10-15 minutes before adding food.


• Keep about three-fourths of an inch between foods to ensure even
  cooking.


• To avoid overcooking, remove each food item when it’s done and
  keep it warm while remaining food continues to cook. Always have
  an extra clean plate or platter handy. Don’t put cooked meat on the
  same plate that held raw meat.


• Dry spice rubs can be used to boost flavor, but sticky sauces
  should be added just before serving since they will char easily.

 

Experiment with grilling this summer! In addition to the standard
burgers, steaks and chicken, try vegetables, fruit, pizza and fish on
the grill.

 

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Grilled Asparagus and Shrimp Quinoa Salad with Lemon Vinaigrette

 

Serves: 4

 

Ingredients:

• 2 cups fresh asparagus, large spears, cut into 1 inch pieces


• 1/2 yellow or red bell pepper, cut into 1/2 inch pieces


• 1 clove garlic, minced


• 1 (14 ounce) can quartered artichoke hearts, drained


• 12 ounces fresh or frozen jumbo or large raw shrimp, peeled and
  deveined


• 1½ cups dry quinoa, cooked according to directions

 

Lemon Vinaigrette:

• 3 tablespoons fresh or bottled lemon juice


• 1 teaspoon grated lemon peel (optional)


• 3 tablespoons olive oil


• 1 teaspoon Dijon mustard


• 1/2 teaspoon dried thyme leaves


• 1/2 teaspoon ground black pepper

 

Directions:

1. Place vinaigrette ingredients in a small bowl and whisk; set
   aside.


2. Cut vegetables as directed.


3. Heat grill and grilling tray.


4. Place vegetables and shrimp in a large bowl; add about 1/3 of
   the vinaigrette (about 3 tablespoons) and toss.


5. Spread shrimp-vegetable mixture over hot grilling tray.


6. Grill, turning shrimp and vegetables, until the flesh of the
   shrimp is an opaque color (about 5-6 minutes); remove from grill.


7. Serve grill mixture over cooked quinoa and drizzle with vinaigrette.

 

Nutrition Facts:

Calories: 460

Calories from fat: 140

Total fat: 16g

Saturated fat: 2g

Trans fat: 0g

Cholesterol: 115mg

Sodium: 420mg

Total carbohydrate: 51g

Fiber: 7g

Protein: 29g

Vitamin A: 15%

Vitamin C: 90%

Calcium: 10%

Iron: 35%

 

Source: http://www.choosemyplate.gov/recipes-cookbooks-and-menus

Last update:
Thursday, June 30, 2016