May 11, 2024
Be Whether you’re grilling for Memorial Day or all season long, dressings and marinades can amplify a dish’s flavor. However, not all dressings and marinades are created equal regarding nutrition. Finding the best dressing, marinade, or sauce for your grill out can be challenging, especially when paying close attention to the nutrition of these sauces.
One of the nutrients to look for in sauces is sodium. Sodium is found in our foods as salt and most Americans consume too much sodium throughout the day. While marinating your meats or vegetables the night before grilling can help deepen the flavor of your dishes, these foods can soak up some of the salt, leading to a saltier dish. The recommended amount of sodium per day is 2,300 mg. This is about a teaspoon! Try to find a sauce with less than 460 mg of sodium when looking for a sauce. A marinade we recommend is Chosen Food’s Chipotle Ranch dressing and dip. In two tablespoons, there is only 190 mg sodium!
Another nutrient to be aware of is fat. Fats are not created equally, so it is important to look for the best types of this macronutrient. Try finding sauces that have unsaturated fats instead of saturated fats. Unsaturated fats include olive oil, avocado oil, and canola oil, while saturated fats include butter, coconut oil and palm oil. Switching from saturated fat to unsaturated fat through sauces can be an easy substitution through Chosen Food’s marinade line. All Chosen Food’s product line is made with avocado oil, meaning you eat more heart-healthy fats! Avocado oil also has a higher heat tolerance than other oils, with a smoke point of 500 degrees. Even if you are inside, avocado oil is a great neutral-tasting oil that can be used for sauteing, grilling, baking, roasting, and frying!
Finally, sauces and marinades can sometimes sneak in added sugars to products to add sweetness. Sometimes, this is done if a product is ‘fat-free’ to add back in flavor. However, these added sugars in sauces can ‘add’ extra calories to a dish. Find a sauce with no added sugar to help your blood sugar this grilling season. This Grilled Zucchini Boats with Greek Salad recipe increases your veggie intake for the day and uses an avocado oil-based marinade with no added sugars. This will also help stabilize your blood sugar and keep you fuller for longer.
Grilled Zucchini Boats with Greek Salads
All You Need:
2 (9 to 12 ounce) zucchini, cut in half lengthwise
½ tsp kosher salt, divided
¾ tsp Hy-Vee coarsely ground black pepper, divided
¼ cup Chosen Foods Lemon Garlic dressing
¼ cup Hy-Vee no salt added garbanzo beans, drained and rinsed
¼ cup diced English cucumber
¼ cup sliced grape tomatoes
¼ cup pitted Castelvetrano olives, drained and sliced
2 tbsp finely diced red onion
2 tbsp Soiree traditional feta cheese crumbles
1 tbsp finely chopped fresh oregano, plus additional for garnish
1 tbsp finely chopped Italian parsley, plus additional for garnish
All you do:
- Preheat a charcoal or gas grill for direct cooking over medium-high heat (375 degrees Fahrenheit).
- Cut zucchini lengthwise in half; season with ¼ teaspoon salt and ¼ teaspoon black pepper.
- Place zucchini, cut sides down, on the grill rack. Grill for 12 to 15 minutes, rotating occasionally, until slightly tender and with grill marks. Remove from grill; cool slightly.
- Scoop out flesh from each zucchini half to make ¼-inch thick shells, using a ½ teaspoon measuring spoon. Reserve scooped-out zucchini flesh for another use. Season shells with remaining ¼ teaspoon salt and ¼ teaspoon black pepper.
- For salad, place Chosen Foods Lemon Garlic dressing in a medium bowl. Add garbanzo beans, cucumber, tomatoes, olives, red onion, feta cheese, 1 tablespoon oregano, 1 tablespoon parsley and remaining ¼ teaspoon black pepper; gently toss to coat. Let stand for 10 minutes, tossing occasionally.
- If desired, spoon mixture into zucchini shells; garnish with additional oregano and parsley.
Looking for more sauce recommendations? Join our Hy-Vee dietitians for an hour-long Personalized Nutrition Shopping Assistance appointment. We will provide product recommendations tailored to your lifestyle and nutrition goals. Whether you need assistance with balancing your blood sugar, weight management, or seeking better-for-you ingredients, we are here to help you find delicious and nutritious solutions. Shop all of these ingredients at Hy-Vee Aisles Online. The information is not intended as medical advice. Please consult a medical professional for individual advice.
