CentraState - Healthy Directions

Grilled Shrimp Skewers over White Bean Salad Calories: 212 Fat: 8g Cholesterol: 95mg Sodium: 575mg Carbohydrate: 22g Fiber: 8g Sugars: 2g Protein: 17g Healthy Summer Grilling Farmers Market CentraState will be hosting a farmers market outside the Liberty Café in the Star and Barry Tobias Ambulatory Campus on July 8 & 22, August 12 & 26, and Sept 9, from 10 a.m. to 2 p.m. The market will feature local fruits, vegetables, honey, baked goods and other specialty items from several local farms. Ingredients 1 teaspoon finely grated lemon zest ½ cup lemon juice 3 tablespoons extra-virgin olive oil 2 tablespoons packed fresh oregano, minced 2 tablespoons packed fresh sage, minced 2 tablespoons fresh chives, minced 1 teaspoon freshly ground pepper ½ teaspoon salt 2 15-ounce cans cannellini beans, rinsed 12 cherry tomatoes, quartered 1 cup finely diced celery 24 raw shrimp, (21–25 per pound), peeled and deveined Preparation Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well. Preheat grill to medium-high or place a grill pan over medium-high heat until hot. Thread shrimp onto 6 skewers. (If using a grill pan, you don't need to skewer the shrimp.) Oil the grill rack or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing. Serving Size: 6 servings, about 3 / 4 cup salad and 4 shrimp each Nutritional Info (per serving) 3 For most suburbanites, firing up the barbecue is a summertime staple. However, like most delectable foods, it should be enjoyed in moderation. Recent studies have shown that regular consumption of charred meat cooked at high temperatures could increase your risk of cancer, particularly colon, rectal, prostate and pancreatic cancers, but it may also raise your chances of breast, lung, stomach and esophageal cancers. This is because the burning of amino acids when meat is charred releases heterocyclic amines (HCAs), which is a group of chemical compounds that can cause gene mutation. Additionally, smoke that rises from the grill contains harmful polycyclic aromatic hydrocarbons (PAHs) that can also increase cancer risk. Fortunately, you can still enjoy your backyard barbecues with minimal risk to your health by following cooking guidelines such as: • Cook your steaks, burgers, chops, etc. to less than well done to prevent charring the meat. But remember to bring chop meat up to a safe temperature—just don't burn it, which is good advice for both your health and your taste buds. • The longer it takes to grill the meat, the more susceptible it is to HCA formation. To help get around this, try cooking the meat in the microwave first, then finish it off on the grill. • Marinate whenever possible. Studies have shown that marinades, particularly those high in antioxidants like rosemary or red wine, can actually help prevent the formation of HCAs. • Trim the fat from your cuts. Not only does the fat tend to char more quickly, but the fat dripping onto the open flames of the grill can greatly increase smoke and PAHs. Plus, choosing leaner meats is simply healthier for you. Seafood is also a great, healthy alternative. • To further decrease the amount of flare-ups and smoke, consider covering the grill plates/racks with aluminum foil with holes poked in it. This will also help prevent charring on the meat. • Flip often. The longer one side of the meat is exposed to the high temperatures of the grill flames, the more likely HCAs will form. • Fruits and vegetables aren't subject to HCAs and PAHs because they don't contain muscle proteins, so feel free to slap them on the grill. www.centrastate.com Summer 2015 15

• Cover