Pick one of these lean, quick-cooking proteins. Pair with one of our rubs or marinades. Follow the marinating times, cooking times and temperatures for juicy, perfect grilling results.
Protein: extra-firm tofu (see Tip, below)
Marinating time: 30 minutes to overnight
Cooking time*/doneness temp.: 2-3 minutes per side
Nutrition info**: 84 calories; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.
Protein: shrimp
Marinating time: 15 to 30 minutes
Cooking time*/doneness temp.: 2-3 minutes per side
Nutrition info**: 84 calories; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.
Protein: scallops
Marinating time: 5 minutes
Cooking time*/doneness temp.: 3-4 minutes per side
Nutrition info**: 95 calories; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.
Protein: salmon fillet
Marinating time: 30 minutes
Cooking time*/doneness temp.: 3-5 minutes per side
Nutrition info**: 127 calories; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.
Protein: mahi-mahi
Marinating time: 30 minutes to 1 hour
Cooking time*/doneness temp.: 5-6 minutes per side
Nutrition info**: 93 calories; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.
Protein: chicken breast boneless, skinless
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 6-8 minutes per side; 165°F
Nutrition info**: 122 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 23 g protein; 55 mg sodium.
Protein: chicken thighs boneless, skinless
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 6-8 minutes per side; 165°F
Nutrition info**: 164 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
Protein: chicken thighs bone-in, skinless
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 15-25 minutes, turning occasionally; 165°F
Nutrition info**: 165 calories; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.
Protein: duck breast boneless, skinless
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 4-8 minutes per side; 150°F
Nutrition info**: 139 calories; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.
Protein: pork chops bone-in, 3/4" thick
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 3-4 minutes per side; 145°F
Nutrition info**: 170 calories; 7 g fat (2 g sat, 3 g mono); 69 mg cholesterol; 25 g protein; 51 mg sodium.
Protein: pork tenderloin
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 14-16 minutes, turning occasionally; 145°F
Nutrition info**: 131 calories; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.
Protein: flank steak
Marinating time: 2 hours to overnight
Cooking time*/doneness temp.: 6-8 minutes per side; 140°F for medium
Nutrition info**: 157 calories; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.
Protein: strip steak bone-in, 3/4"-1" thick
