Grilled Foods Low in Cholesterol

Cool grilling suggestions, and a dynamite recipe for bar-b-q sauce that's light on the waistline, yet low in cholesterol...

Written by Diet Bites

Grilling can be a wonderful roadmap to weight loss.

However, you may want to toss off that rack of rib-bones leave the shrimp off the barbie if you're watching your cholesterol intake because both are significant sources.

3 ounces of grilled shrimp contains 179 milligrams of cholesterol and 101 calories.

3 ounces of beef ribs contains 51 milligrams of cholesterol and 127 calories.

Quite a comparison, isn't it? One might assume that the beef is higher in caloric values because ribs can be quite fatty. However, the shrimp and beef are very close in energy values which the cholesterol contained in the shrimp is almost four times that of the beef.

Does your diet tray look like this?

1 Plate
1 Olive

1 Knife

If so, that's just not right. Diet Bites shows you how you can eat a lot for a little - for a little bit of calories that is - as well as grill and eat foods which are low in cholesterol values.  And how about adding 'low fat' to that?  

How so? By becoming a professional Grill Monger, that's how. You can even do this activity without high heels, a red dress, or a red light glowing on your front porch. We've made it very easy.

STEP 1 - Raw foods that add passion to the pan of the Professional Grill Monger make excellent choices. Fruits and vegetables in their natural state are almost-always zero to minimal in cholesterol milligrams.

Begin by visiting your local produce market. Pick from these healthy items: (oh my, don't you just love diet choices!)

Foods to Grill That are Low in Cholesterol

Mushrooms, any variety
Bell peppers, all varieties, colors
Chives, leeks, garlic, shallots
Peppers: all including jalapeno, banana
Brussel sprouts
Cabbage, all varieties
Corn, all varieties
Sweet Potatoes
Natural Fruits

All of the above foods are ultra low in calories, though many aren't tasty as 'stand-alones'. In fact, they can be very boring when eaten raw over days, weeks and months at a time.  

So they need a little dressing up - a little spice and kick and wonderment to add fun to your diet!

But the great thing about all of the above foods is that you can basically eat a large amount of them without injuring your diet. They'll even work to keep your metabolism steadily burning, like a hunk of Diet Love.

Meats, High in Cholesterol

There's nothing like the sound of a hissy grill. We've all heard it, that ssssssss-sound as the meat juices drip out of the meat and onto the hot coals of the grill.  

But, just what is that sound truly about?  Innocent meat juices lipping at our fire sounding like a sweet lithe snake?

That's what we all want to think!  However, although the ssssssss-sound is soothing to the ears, it is actually an Evil Diet Demon sound. It's the sound of fat in the meat hitting fire.

And unfortunately, most animal proteins are significant in cholesterol content.

Based on milligrams:

Beef Sirloin, 3 ounces, cooked = 69 mg

Pork Tenderloin, 3 ounces, raw = 55 mg

Pork Chop, 1 weighing 145 g, raw = 104 mg

Lamb Chop, 3 ounce chop, raw = 80 mg

Roasted Chicken, light OR dark meat, 1 cup chopped = 105 mg

Cholesterol in Ground Beef

Let's look at the cholesterol content in cooked ground beef based on the percentage of fat:

Ground Beef Patty, 3 ounces cooked, 30% fat

20% fat = 72 mg

10% fat = 70 mg

5% fat = 65 mg

Oh my, and we were momentarily fooled. I can faintly hear the banjo from Deliverance baying in the distance, can't you?  

So let's be delivered, shall we?

We all love happy endings, but most of us love bar-b-que even more!

Tips for Grilling

Put on your Chef Thinking Hat and you'll amaze yourself at all of the possibilities of flavors that you can create. Rosemary, thyme, ginger - oooh, my taste buds want to do the Fandango!

So before you fire up that grill again, here are some Bar-b-que & Spit=Fire-Grill tips that will keep your waistline in control and leave your taste buds in paradise.  

Let's hear a little guitar with that banjo, k?

- Stick with chicken OR fish whenever possible.  Go ahead - toss a few shrimp on the barbie! On Ken, too!

Search & seek leaner cuts of meat at the market.  If you locate an enticing cut that is fatty but also filled with lean, either

a) trim off the fat before grilling - leaving a little on so your meat won't be drier than a dead prune, OR

b) ask your friendly butcher to trim off the fat for you, and while he is at it, re-price the leaner wad because that fat weighs in heavily on the price!

Erasing The Weighty Impact

That's the main reason that they leave as much fat attached to the meat as possible - the heavier the selection weighs, the more it costs and in the end, the consumer is not only paying more for fat than lean, their hips are also suffering from Fat Damage.

Become a Label Reader

- Check labels for calorie content in marinating & basting sauces before purchasing.

Some contain well over 100 calories for a minuscule 2 Tablespoons.  That's about as small as a banjo pick!

Seasonings, Spices Without Added Sugars

- Opt for seasonings and spices for your grilled goodies rather than rubbing them down in sauces & sugars.  

White Over Dark Meat

- White meats generally equal leaner meats.  And don't count out pork (this little piggy went to market, this little piggy stayed home...)

Grilling can be a wonderful roadmap to weight loss! However, you may want to toss off that rack of rib-bones and put a few shrimp on the barbie, instead....

Diet Wise Grilled Salmon Low Calorie Diet Recipe

To prepare this low calorie diet recipe, coat salmon with butter spray, then sprinkle with lemon pepper and parsley.  Place on foil and carefully transfer to your grill.

Ingredients: 1 filet of salmon, lemon pepper, dried parsley, refrigerated no calorie butter spray, foil. 

Cook until fork tender, taking care to turn the filet only once if possible.

Do not overcook.

Fish has a tendency to fall apart if handled roughly. Three ounces of cooked salmon contains a scant 100 calories.

BAR-B-Q FALLS Marinater Low Calorie Recipe for Dieters

Also known as The Marinator

1/4 cup of light colored brown sugar
1/4 cup of red wine vinegar
1/4 cup of unsweetened pineapple juice OR orange juice OR lemon juice
1/4 cup of finely chopped bell peppers & onions
1 Teaspoon of soy sauce
3 good dashes of garlic powder
1/8 teaspoon of ground ginger
1 teaspoon of cornstarch (a clear thickener)

How to Prepare This Recipe

In a tiny saucepan combine the brown sugar with the cornstarch.  Next, stir in the vinegar, juice, peppers, onions, soy, garlic powder and ginger.  Cook while stirring until thick and bubbly.  

This recipe may be cooked in a microwave if desired. If a sweeter sauce is desired, add some packets of Splenda or Equal.

Makes enough for about 10 servings at 25 calories each.

STEP 2 - Sensuous seasonings for Professional Grill Mongers...

Don't dance out of the market, just yet!  We've got a little bit more shopping to do.

Pick up a few of these items:

sea salt OR your favorite salt
lemon pepper
cracked black pepper
chili pepper
cayenne pepper
OR your favorite pepper
sesame seeds
poppy seeds (you'll love how you look when you grin!)
crushed rosemary




celery salt

hot sauce
jams - your favorite flavors
bar-b-que sauces (use sparingly)
marinating sauces (use in limited quantities)
dried onion flakes

dried parsley flakes

brown sugar (use sparingly)

STEP 3 - How Professional Grill Mongers heat up!

Purchase at least one of the following:

non-stick cooking spray

refrigerated no calorie butter spray

fat-free broths

STEP 4 - Time to Grill!

Begin by either dragging out your grill or favorite skillet - if you'd prefer to keep your mongering indoors.  

This is a particularly great suggestion for those of you that have nosy neighbors.

Once you get the grill fired up and those luscious scents get to wafting through the air, you just may become the victim of uninvited guests.  

So if this sounds a bit like your situation, keep the action indoors.

Slice the veggies that you chose to use into bite-sized pieces.  

If you are grilling outdoors, well, you know what to do next.  If not, then thoroughly coat your pan with either the butter or cooking spray OR if you are using broth, heat it up until it's bubbly.

Next, add the veggies to the pan and 'stir fry'.  If they begin to stick, remove the pan, spray in more spray and return to the fire.

Next, add your favorite seasonings.

Cook until veggies are tender-crisp and enjoy immediately.


The following recipes are some very tasty examples of what you can create:

Mad Mama's Fired Up Mushrooms

Add 1 small carton of sliced mushrooms to a skillet that has been coated with non stick cooking spray. Cook until mushrooms are tender; add a good dash of lemon pepper. Enjoy with lots of no calorie butter spray.

Big Daddy's Got a New Ring

Add one sliced sweet yellow onion to a skillet that has been coated with non stick cooking spray. Cook until onions appear clear; add sea salt and cracked pepper. Enjoy immediately.

Plum-Good Broccoli

Add several florets of broccoli to a skillet that has been coated with non stick cooking spray. Cook until tender-crisp. Sprinkle with a bit of salt. Next, add 1 Tablespoon of plum jelly to the broccoli and stir to coat. Jelly will melt quickly.

Sugar Baby Carrots

Add 1 small bag of baby carrots to a skillet that has been coated with non stick cooking spray. Cook until tender-crisp. Sprinkle with a bit of salt.

Next, add 1 teaspoon of cinnamon, 2 Tablespoons of light colored brown sugar, and a few additional packets of either Splenda or Equal if a sweeter taste is desired.

Quickly add 1 Tablespoon of no calorie butter spray (fridge variety) to the pan or skillet.

Veggies 4 Vin Weasel

Add 1 cup of sliced mushrooms, 1 cup of sliced carrots, 1 cup of sliced onions, and 1 cup of chopped cabbage to a skillet that has been coated with non stick cooking spray. Cook until tender-crisp. Add a bit of your favorite salsa to the mix.

Diet Tip: Sun-dried tomatoes will add a burst of sweetness to your recipes without adding fat or calories.


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