Healthy Grilling Guide:
1. Start out clean. Don’t let the charred buildup on your grill transfer to your meal. Give it a good cleaning. And ditch those wire brushes as they are ending up in more and more peoples digestive tracts.
2. Smoke and fire. Exposing protein-rich meat, poultry, and fish to high heat and open flames creates heterocyclic amines. When fat drips and burns on the grill, the resulting smoke contains polycyclic aromatic hydrocarbons (PAHs). These two groups of chemicals have been linked to various types of cancer. You can reduce the formation of heterocyclic amines and PAHs in several ways: Line the grill with foil perforated with holes. Cook for longer at a lower temperature. Have a spray bottle filled with water handy to control fatty flare-ups.
3. Marinate. Marinating food for at least 20min before cooking limits the formation of potential carcinogens while grilling. Choose marinades that are low in fat and salt and contain an acid like lemon or vinegar.
Source: Harvard Health Publications www.health.harvard.edu/blog/5-tips-for-healthy-grilling-201305276318
Grilled Mojo-Marinated Skirt Steak
2 pounds skirt steak, trimmed of excess fat
2 tablespoons juice from about 2 limes, plus 1 extra lime for serving
1/4 cup juice from 1 orange
2/3 cup olive oil, divided
4 medium cloves garlic, minced
1 teaspoon ground cumin
Kosher salt and freshly ground black pepper
1/4 cup chopped fresh cilantro leaves and fine stems
Place skirt steak a resealable bag and add lime and orange juices, 1/3 cup olive oil, garlic, cumin, 1 teaspoon salt, and 1/2 teaspoon pepper. Seal and squish around to combine. Place in the refrigerator to marinate at least 1 hour.
When ready to cook, Remove meat from the refrigerator. Remove from marinade and pat dry with paper towels. Transfer marinade to a small saucepan over medium heat. Simmer until reduced by half.
Place skirt steak on heated grill and cook, flipping occasionally, until thermometer inserted into their center registers 115°F to 120°F for medium-rare or 125°F to 130°F for medium. Transfer steak to a large plate, tent with foil, and allow to rest for 10 minutes.
Slice steak against the grain, drizzle with pan sauce and sprinkle with cilantro. Cut extra lime into wedges and serve with steak.