Grilling is an excellent, lowfat cooking method for a variety of healthful foods—from seafood and chicken to vegetables and even fruit. Maximize the health-and-nutrition potential of your barbecue with three simple techniques—searing, fruit-and-veggie grilling, and butterflying.
Technique 1: Searing
Searing is when you cook the outside of meat, fish or poultry over very hot heat, and then finish cooking by another method. Searing on the grill creates a crisp, flavorful exterior and moist, wonderful interior, locking in flavor without adding fat.
First, food is placed on the hottest part of the grill (over "direct" heat) for 2-3 minutes; the hot grate sears the meat, creating a crisp, caramelized texture and those fabulous chef-quality grill marks. Then the seared food is moved to a cooler part of the grill (over "indirect" heat) with the lid closed to complete cooking. The heat circulates around the food—similar to roasting—so there's no need for flipping.
1. Place chicken on the hottest part of the grill and cook for 2 minutes. Turn the chicken 45 degrees, without flipping, and cook for another 2 minutes (this produces crosshatch grill marks).
2. Flip and repeat on the other side.
3. If the food needs further cooking, move it to a cooler spot on the grill and close the lid. (Very thin pieces of meat, fish and poultry will cook through in searing steps 1 and 2 and may not need further cooking.)