Grilling with Heart
By Family Features
(Family Features) As you prepare your favorite marinades this summer, remember that not all cooking oils are created equal. But have no fear, good-for-you grilling can be as easy as using a heart-healthy oil, such as Mazola® Corn Oil.
According to a study published in the Journal of Clinical Lipidology, corn oil can significantly reduce both total and so-called “bad” LDL cholesterol more than extra virgin olive oil. In fact, Mazola Corn Oil has four times more cholesterol-blocking plant sterols than olive oil and 40 percent more than canola oil.
What's more, because of its neutral taste, corn oil won’t interfere with the natural flavors of your favorite foods and ingredients. Additionally, its high smoke point makes it perfect for a variety of cooking styles, including stir-frying, sautéing, grilling and even baking.
Celebrity chef Ingrid Hoffmann shares the following heart-healthy tips for summer grilling inspiration.
Balance with color. Adding color to your meals with fresh fruits and vegetables also adds balance; more color means more nutrition.
Prepare from scratch. When you prepare meals from scratch, you control what goes into your body. Grill for your heart with Mazola Corn Oil; it not only lowers total and LDL “bad” cholesterol more than extra virgin olive oil, but its high smoke point, versatility and neutral flavor ensure the flavors of your favorite grilling recipes shine through.
Spice it up. With a few spices and citrus, you can bump up the flavor of grilling dishes without adding fat.Find more information about the heart health benefits of corn oil and a variety of delicious grilling recipes at www.Mazola.com.
Maki KC, Lawless AL, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra-virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc.
Based on analysis of corn oil and 2013 USDA comparison of other cooking oils: corn oil has plant sterols content of 135.6 mg/serving vs. 30.0 mg/serving for olive oil, 40.8 mg/serving for vegetable oil, and 93.9 mg/serving for canola oil.
Pineapple-Chicken Skewers with Passion Fruit Glaze
- 1/2 cup Mazola Corn Oil
- 4 (3-inch) sprigs rosemary
- 5 (3-inch) sprigs oregano
- 4 garlic cloves, crushed and peeled
- Kosher salt
- Freshly ground black pepper
- 2 pounds boneless, skinless chicken breast, cut into 24 2-inch pieces
- 1 large red bell pepper, cored, seeded, ribbed and cut into 24 1-inch pieces
- 1 medium red onion, cut into 24 1-inch pieces
- 2/3 peeled and cored pineapple, cut into 24 1-inch pieces 1 head butter lettuce, leaves separated into cups (for serving)
Passion Fruit Glaze:
- 1/2 cup passion fruit nectar
- 2 tablespoons ketchup
- 1 tablespoon fresh lime juice
- 1 tablespoon soy sauce
- 1 1/2 tablespoons honey
- Kosher salt
- Freshly ground black pepper
- To prepare chicken, combine corn oil, rosemary, oregano and garlic in large bowl and season with salt and pepper. Add chicken and turn to coat. Cover and refrigerate, for at least 4 hours or overnight, occasionally turning chicken.
- To prepare glaze, process passion fruit nectar, ketchup, lime juice, soy sauce and honey until smooth. Season with salt and pepper. Blend until well combined. Pour into small bowl.
- Preheat grill to medium-high heat.
- Remove chicken from marinade, discarding marinade.
- Alternately thread 3 pieces chicken, 3 pieces bell pepper, 3 pieces red onion and 3 pieces pineapple on each skewer. Repeat process with remaining ingredients and skewers.
- Reserve half of the passion fruit glaze and set aside. Brush skewers evenly with the remaining glaze. Grill kabobs, covered with grill lid, for 10 to 12 minutes or until chicken is done. Occasionally turn the skewers.
- Serve skewers on a bed of lettuce leaves. Brush with the reserved passion fruit glaze and serve remaining sauce on the side.
Southwest Style Grilled Chicken Cobb Salad with Creamy Chipotle Vinaigrette
Creamy Chipotle Vinaigrette:
- 1/3 cup Mazola Corn Oil
- 2 cloves garlic
- 2 teaspoons canned chipotle in adobo sauce
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
- 1/4 cup half and half
- 1/4 cup cilantro
- 8 cups bite-size mixed salad greens
- 2 cups sliced, grilled chicken
- 1 can (15 ounces) black beans, drained and rinsed
- 1 red bell pepper, cut into 2-inch strips
- 1 cup frozen corn, thawed
- 1/2 cup thinly sliced green onions
- 4 hard boiled eggs, quartered lengthwise
- 2 small avocados, sliced
- 1/4 cup red onion slivers
- 1 cup grape tomatoes, halved lengthwise
- 2 cups (8 ounces) shredded Mexican style cheese
- Combine vinaigrette ingredients in blender or food processor. Puree until smooth. Refrigerate dressing until ready to serve.
- Arrange lettuce on large serving platter or individual plates. Arrange each salad ingredient in horizontal or diagonal rows across top of lettuce. Garnish with cheese and serve with vinaigrette or toss salad with vinaigrette just prior to serving.
- Recipe note: Substitute grilled hanger steak slices or shrimp in place of chicken.
Grilled Salmon Teriyaki
- 1/2 cup soy sauce
- 1/2 cup pineapple juice
- 3 tablespoons Mazola Corn Oil
- 1 tablespoon ground ginger
- 1 tablespoon minced garlic
- 1 1/2 pounds (4 pieces) fresh salmon fillets
- Combine soy sauce, pineapple juice, oil, ginger and garlic in shallow dish. Reserve 1/2 cup for later use. Add salmon, turning to coat; cover and let stand 15 minutes.