Grilling and summer goes perfect together like popcorn and movies. Grilling is also convenient, fun, easy and a great way to lower one’s fat intake. And the best part is that all you need is a good spatula, two prong fork and a brush to spread the marinades.

Steps to Build a Perfect Kabob

Start by choosing a high-quality cut of meat (porterhouse, T-bone, top sirloin), chicken or fish that you can cut into one inch cubes. they will cook faster and there is less time for the production of HCAs (carcinogenic substances). Start at the end of the stick with peppers, onions and tomatoes; they will impart their flavor to the meat. Then place the beef or chicken pieces and repeat this process a couple of times. The flavor and acids from the vegetables will mix with the meat and enhance its flavor.

Avoiding the development of heterocyclic amines or HCAs when grilling meats is crucial. This happens when you cook them at very high temperatures and the creatine, an amino acid, and sugars found naturally in meats combine.

Steps to reduce HCAs:

  • Pre-cook or marinate the meat, this will slash HCA production by forming a barrier against heat
  • Use lean cuts of meat, they produce less HCAs
  • Select fish or shellfish. Since they contain less fat, they are cooked faster creating fewer HCAs
  • Keep clear of eating blackened or charred food
  • Don’t overdo your meats. The darker the meat the more likely that it will develop Heterocyclic Amines.

To marinate meats, all you need is  spices such as: garlic powder, curry, black pepper and oil. I like extra virgin olive oil for its unique flavor, aroma and nutrition profile. Spread the mix to the meats and let it sit for at least one hour in the refrigerator for better absorption.

Remember to enjoy your grilling experience by using succulent lean meats and colorful veggies that you and your family will love!