Ingredient Substitutions in a Pinch

Grill Meat the Safe Way

Grilling can be a safe way to cook meats if you handle fresh or thawed meat properly. Bacteria is naturally found in meat and can cause illness if we do not follow food safety guidelines.

Meat and poultry cooked on grill browns quickly on the outside. Use a food thermometer to ensure meats have reached a safe minimum internal temperature. Never partially grill meat or poultry and finish cooking later. To grill meats safely:

• Use separate plates, cutting boards, and utensils for raw and cooked meats.
• Grill all raw steaks and chops (beef, pork, lamb and veal) to an internal temperature of 145°F. Allow meat to rest for at least 3 minutes.
• Grill all raw ground beef, pork, lamb, and veal to an internal temperature of 160°F.
• Grill all chicken and turkey (including ground) to an internal temperature of 165°F.
• Refrigerate any leftover grilled meats within 2 hours (1 hour if temperature outside is above 90°F).

Source: USDA Food Safety and Inspection Service: Grilling Food Safely

Onedia Swaney / Penn State

Grilled Vegetables

Serves 4

Ingredients

• 2 - 4 cups of one or more fresh vegetables (peppers, onions, zucchini, potatoes, sweet potatoes, or your favorite firm veggies)
• ⅓ cup olive or canola oil
• 1 lemon (fresh juice or 3 Tablespoons bottled)
• 1 teaspoon dried thyme or 1 Tablespoon fresh thyme leaves, crushed
• Pepper and seasonings of your choice

Directions

1. Wash hands. Thoroughly rinse vegetables. Trim and cut the same size to cook evenly.
2. Combine remaining ingredients to make a marinade. Place in a small container with a tight fitting lid. Stir or shake before each use.
3. Pre-heat grill. Use a disposable foil pan or a piece of foil on the grill so veggie pieces don’t fall through.
4. Before grilling toss vegetables and ½ of marinade mixture in a bowl to coat. During grilling, brush both sides to keep moist.
5. Grill veggies, turning for even browning. Softer ones like zucchini or peppers will take about 5 to 10 minutes; denser ones like potatoes or turnips take longer. Grill time varies. Use a fork to check for tenderness.

Tip: Substitute Italian salad dressing for Homemade marinade

Nutrition Information: Per ½ cup serving vegetables: 15-25 calories; 60-90 calories for starchy veggies (such as potatoes). Vegetables provide varying amounts of potassium, folate, and Vitamins A&C. Per Tablespoon of marinade: 40 calories, 5g unsaturated fat

Source: Eating Smart Moving More North Carolina Extension

Nutrition Links Thrifty Tips

• Grilling outdoors keeps your kitchen cool.
• Make your own grilling marinade to reduce sodium.
• Use leftover fish to make fish tacos.
• Substitute oil for melted butter.

Ingredient Substitutions in a Pinch

One of the biggest problems when cooking is realizing you are missing an ingredient. Good news, you may be able to substitute an ingredient. Did you know that oil can be substituted for equal amounts of margarine or butter? Keep this list handy for quick substitutions. Source: Recipe Basics Measure accurately, substitute wisely, adjust carefully, Iowa State University 2019

Grilled Fish Tacos

Serves 4

Ingredients

• 4 tilapia fillets, or 1 pound (or white fish, catfish)
• 1 Tablespoon chili powder
• 1 - 2 Tablespoons Sazón (no-salt seasoning mix)
• 8 - 6 inch flour tortillas (warmed)
• 2 cups salsa

Directions

1. Wash hands. Heat grill or grill pan over medium-high heat. Using paper towels, pat fish dry, transfer to plate.
2. In a small bowl, stir together chili powder and Sazón.
3. Rub fish with spice mixture to coat completely.
4. Place fish on hot greased grill grates.
5. Cook, flipping once until fish is opaque and flakes easily with a fork (145°F), about 8 minutes.
6. Thinly slice fish.
7. To serve, fill each tortilla with ½ fish fillet and about ¼ cup of salsa.

Nutrition Information: Calories 330, Fat 5g, Sodium 380mg, Carbohydrate 44g, Fiber 3g, Protein 27g.

Notes: Adjust Sazón according to your taste.

Source: choosemyplate.gov

Sazón (no-salt seasoning mix)

Serves 9

Ingredients

• 1 Tablespoon ground annatto seeds or paprika
• 1 Tablespoon ground coriander (optional)
• 1 Tablespoon ground cumin
• 1 Tablespoon garlic powder
• 2 teaspoons dried oregano

Directions

1. Wash hands. Combine all ingredients. Place in container and label.
2. Store in a cool, dry place for up to one year.
3. Stir or shake well before each use.

Source: Adapted from “Taco Seasoning Mix” Iowa State University Extension and Outreach, spendsmart.extension.iastate.edu | Image credits: choosemyplate.gov

Learn more about cooking healthy on a budget! Contact Nutrition Links to see if you are eligible for free nutrition classes: scan this QR code, call 888-778-3535 or email nutritionlinks@psu.edu.