That Wonderful Smoky Flavor

If you are on a low-sodium diet, you have probably been advised not to eat processed meats. They are not only high in sodium but are high in nitrates which are suspected of forming carcinogens (cancer causing agents) in the body. Yet, I really miss the taste of hickory-smoked bacon. (I am from Tennessee, and Tennessee makes the best smoked meat in the world!) Recently, my husband bought some charcoal briquettes with hickory, and we have been smoking turkey breasts and chickens with them. Yum! Scientists have also voiced concern about carcinogens in meats cooked on the grill; however, if you put aluminum foil or a pan under the meat to prevent the fat from dripping into the fire and flaming back up on the meat, you can greatly reduce that risk.

I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:

Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine

Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:

To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.

To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.

Smoked Turkey Pita Sandwiches

2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream

Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.

Smoked Turkey Stock

Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley

Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.

This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.

Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)

1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper

Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!

Vegetables are great on the grill, too:

Portobello Mushrooms

4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil

Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.

Roasted Pepper Salad

4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice

Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.

Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.