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GRILLINGTHE LEAN WAY

August 6, 2006 2:34 am

COOKOUT. The word transports me back in time to warm nights, my father's laughter, fireflies flickering, freshly cut grass and delicious aromas from the grill.

Cookout. I taste roasted corn on the cob, steamy grilled chicken or portobello mushrooms, cold spoon- fuls of gazpacho, tangy baked beans and sweet watermelon juice running down my chin.

As an adult, I now know that my favorite summertime foods were healthy. But I also know that isn't the case for everyone. The staples of American cookouts seem to be meatier, fattier products such as all-beef hot dogs--sometimes charred.

Over the years, I've discovered new ways to enhance the healthy cookouts my parents introduced me to, and I'd like to share them with you.

Fire up the grill

They might not be the first foods that come to mind for a cookout, but vegetables and even fruits taste terrific grilled.

Most people savor grilled corn on the cob--it tastes great and has antioxidants such as lutein, which protects the eyes. And have you tried vegetable shish kebab? Skewers of cherry tomatoes with chunks of green pepper and white onion look like beads on a string and develop a rich, roasted flavor. They're packed with vitamins.

Brush them with Italian dressing or olive oil before grilling for a juicy side dish.

For a tasty, healthful dessert, halve peaches or plums and then skewer and grill them. The result is a sweet, slightly caramel flavor.

Most people consider grilled meats the highlight of a good cookout. Grilling meats allows some fat to drip away, and it lends a delicious, smoky flavor to chicken and lean beef or pork.

Many markets now sell lean, spicy chicken sausages, too. And you can grill fish easily if you squeeze lemon juice over it and wrap it in a foil packet.

Grilled veggie patties and portobello mushrooms also are satisfying and low in saturated fat. Consider serving them on whole-grain buns for a main course that resembles an old-fashioned burger, but is healthier for you.

Whatever you're grilling, try not to char your food. Burned food contains cancer-causing chemicals called HCAs.

You can reduce HCAs by marinating meat, chicken and fish for up to 30 minutes in the refrigerator before grilling. Try bottled marinades or vinaigrette dressings. Homemade marinades are easy, too. Mix oil, vinegar, water and herbs such as garlic and thyme. For an Asian flair, mix oil, vinegar, water, grated ginger, minced garlic and a dash of toasted sesame oil.

Nothing can ruin a cookout like food poisoning.

To keep your party guests from getting sick, chop meats ahead of time inside the house where you can wash your hands. Then keep raw meats, chicken, fish and cheese in the refrigerator or packed in a cooler of ice, below 40 degrees, prior to cooking them.

When you grill, consider using inexpensive disposable meat thermometers. Despite popular belief, dark color and clear juices do not prove that all the food-poisoning bacteria have been killed.

Minimum safe internal temperatures are 145 degrees for steaks, 160 for hamburgers and pork, and 180 for poultry. Cook seafood until it is opaque and flakes easily with a fork. Be sure to use separate plates and utensils to carry and flip raw and cooked meats.

If you have leftovers, stash them in an ice-filled cooler or refrigerator no more than two hours after preparing them. If it's 90 degrees or hotter outside, don't let food sit out for more than an hour, recommends the federal government.

One of my favorite summer dishes is gazpacho. This classic Spanish cold tomato soup is yummy and faster to make than a salad.

Preparing it will take you away from the grill and give you a chance to cool down.

Just throw four or five tomatoes into the blender with half a clove of garlic and a few leaves of fresh basil. After pureeing, pour the mixture into a large bowl and add finely chopped cucumber, green pepper and a drizzle each of balsamic vinegar and olive oil.

This aromatic dish tastes incredible and is loaded with antioxidants that reduce the risk of cancer. Plus, it has so much flavor that it needs no salt at all.

Familiar tossed salads and coleslaw are hits at cookouts, too, and they're easy to make or buy. To keep calories down, go easy on the dressing.

Baked beans also are delicious warm or cold, and a great source of fiber and lean protein.

Pitchers of cold water and unsweetened iced tea are refreshing, low-calorie drinks.

Lemonade and juices taste lovely on hot days, but consider serving them in small 4- to 8-ounce glasses to avoid overdoing the sugar. Or try making sparkling spritzers by mixing lemonade or cranberry juice with seltzer water.

Many adults savor sangria and beer. The usual cautions apply for alcohol--limit each person to one to two drinks, designate drivers, and refrain if you are pregnant or taking medication. Enjoy! But remember not to overdo it, especially on hot days when too many alcoholic or caffeinated drinks can lead to dehydration.

Cold watermelon wedges are a simple, juicy treat. Grilled fruit, mentioned earlier, is delicious, too.

Another quick dessert involves putting one or two lemon cookies on small paper plates and topping them with a handful of fresh blackberries and light whipped cream.

Or consider serving a small scoop of vanilla ice cream topped with chunks of cantaloupe and blueberries. For a gourmet Italian variation, top a scoop of Ricotta cheese with the melon and berries, sprinkle with nutmeg and drizzle with honey.

With just a little forethought, it's easy to eat well at summer cookouts.

JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.