Healthy eats for the grill

All this gorgeous (and warm!) weather inspires me to fire up the grill (and throw on the tank tops, flippy flops, and pull a ponytail!) No matter what you choose--meats or veggies, fruits, and even dessert--creating bold and flavorful food without a lot of added fat and calories can be achieved with your BBQ grill.

Anything grilled has a unique, smoky flavor, and not to mention that it’s one super-quick cooking method. So, forget those hot dogs and store bought beef patties and make room for yummy and deliciously healthy grill mates. I love to play around and sample different kinds of foods--from meats to vegetables, to vegetarian dishes and with the beautiful array of summer produce in my grocery store, I can’t help but add a few more servings of fruit and vegetables to my daily plate. Fruit and vegetables provide the body with lots of vitamins and minerals (especially potassium, dietary fiber, Vitamin C, & folic acid), phytochemicals and antioxidants. Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts—as part of a healthy diet—are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and even heart disease. To find out your personal fruit and vegetable needs check out http://www.fruitsandveggiesmatter.gov/. I need 2 cups of fruit and 2.5 cups of veggies every day! Help get that extra serving with this tasty grill recipe.

Sweet and Sour Chicken
Ingredients
•    4 (6-ounce) skinless, boneless chicken breast halves
•    2 cups teriyaki marinade, divided
•    2 cups (1-inch) cubed fresh pineapple
•    1 1/2 cups yellow or orange bell pepper strips
•    1 1/2 cups red bell pepper strips
•    2 cups vertically sliced Vidalia or other sweet onion
•    2 cups cherry tomatoes
•    1/4 cup chopped fresh cilantro
Directions
•    Place chicken in a large zip-top plastic bag; add 1 cup marinade. Seal bag; toss gently to coat. Place pineapple, bell peppers, and onion in another large zip-top plastic bag; add 1 cup marinade. Seal bag; toss gently to coat. Refrigerate bags 2 hours, turning occasionally.
•    Prepare grill.
•    Drain pineapple mixture, discarding marinade. Place pineapple mixture and tomatoes in a large foil cooking bag. Drain chicken, discarding marinade. Place chicken on top of pineapple mixture. Seal and cut 6 (1/2-inch) slits in top of cooking bag. Place bag on grill. Grill 25 minutes or until chicken is done. Cut bag open with a sharp knife or cooking shears. Carefully peel back foil. Sprinkle with cilantro.

Nutrition Information: Serves 4 (1 chicken breast and 1 cup pineapple mixture)
Calories: 336 Fat: 3.2 g Carbohydrate: 35 g Fiber: 7 g Protein: 43 g

If you have a question for the dietitian, visit www.texashealth.org/askamber.

Amber Massey RD, LD
Registered Dietitian
Executive Health Program
Texas Health Harris Methodist Hospital Fort Worth