How to grill lean proteins

How to grill lean proteins

Tips for grilling healthier protein picks including chicken breast, chicken thighs, halibut, red snapper, salmon, scallops, shrimp, tofu, tempeh, and turkey  

Chicken breast (boneless, skinless)

Prep: Pat dry; trim any fat; cut into 1-inch pieces

Marinate: 1–2 hours

Grill time: 4 minutes per side

Chicken thighs (boneless, skinless)

Prep: Pat dry; trim any fat; cut into 1-inch pieces

Marinate: 1–2 hours

Grill time: 5 minutes per side

Halibut

Prep: Pat dry; cut into cubes

Marinate: 15–30 minutes

Grill time: 4 minutes per side

Red snapper

Prep: Pat dry; cut into cubes

Marinate: 15–30 minutes

Grill time: 4 minutes per side

Salmon (wild)

Prep: Pat dry; remove skin; cut into cubes

Marinate: 15–30 minutes

Grill time: 4 minutes per side

Sea scallops

Prep: Pat dry; if tough muscle is still attached, remove with a sharp knife

Marinate: 15–30 minutes

Grill time: 2 minutes per side

Shrimp

Prep: Devein; peeling is optional

Marinate: 15 minutes peeled, 30 minutes unpeeled

Grill time: 3 minutes per side

Extra-firm tofu

Prep: Drain and press to remove excess moisture; cut into large cubes

Marinate: 30–60 minutes

Grill time: 2–3 minutes per side

Tempeh

Prep: Cut into 1-inch cubes

Marinate: 30–60 minutes

Grill time: 2 minutes per side

Turkey or chicken sausage

Prep: Cut into 1-inch-thick disks

Marinate: 30–60 minutes

Grill time: If precooked, grill 3 minutes to heat; if uncooked, grill 4 minutes per side 

TAGS: General
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