Backyards and barbecuing is a legendary combination that makes summer worth the long wait. In addition to those sensational summer flavors the grill fires up, it’s also a great way to eat healthy and keep the cost down. Here are some ideas:

• To keep costs down, keep the protein portion reasonable and fill the plate with grilled veggies and salad. A healthy plate should be one-third protein (meat, fish, chicken, vegetable proteins like beans or lentils) and two-thirds vegetables, whole grains and fruit.
• Kabobs are a great way to stretch your dollar by alternating cubes of meat, chicken or turkey with veggies or potatoes. Watch for specials on shrimp or fish and add them to skewers with cuts of bell pepper and chunks of canned pineapple.
• If beef is on the menu, consider a flank or flatiron steak. Both are served cut diagonally, meaning that one steak (one to one and one-fourth pound) can serve three to four people. Since they are both lean, there is no waste or extra fat.
• Try blending hamburger meat with grated or chopped veggies like peppers, onion or mushrooms for added nutrition and flavor.
• Save money on chicken by purchasing cut pieces with the skin and bones. For healthy eating, leave the skin on the plate but keep it on during grilling to baste the chicken.
• Serve lentils or beans as the protein for the meal and use the grill for vegetables, potato wedges, pineapple rings or canned peach halves — all great additions at a reasonable price.
• Most vegetables can be grilled but some of the best are likely to be money savers. Chunks of zucchini, bell pepper, onions, mushrooms, sweet or white potato and carrots hold up well on the grill. Spray or coat with olive oil and your favorite seasonings for a tasty, nutritious plate filler.

Have a question for Judy about this article or need some healthy recipes for grilling? Send her an e-mail at nutritionist@GiantEagle.com.

June 2009