Grilling Season Secrets & Tips!

Grilling Season Secrets & Tips!

By Jacqueline Gomes, RDN, MBA

Grilling season is finally here! Start off the season right with these simple grilling tips that will have you headed in the right direction to a mess-free and tasty get-together!

Let’s get warmed up…

  1. Use a glass dish or plastic bag to marinate meats, fish, poultry or veggies.
  2. Beef and pork can be marinated overnight, chicken for several hours. Fish only requires 20 to 30 minutes.
  3. Meat should be fresh or completely thawed before cooking for proper flavor and even cooking.
  4. Cover your entire grill area with aluminum foil for easier clean up and to protect your grill.
  5. Marinate: Grilling meats creates carcinogens known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Marinating meats prior to grilling may reduce their formation. For the same reason, avoid charring or burning meats, which contributes to the formation of carcinogens.
  6. Food Safety:
  • Keep raw foods separate from ready-to-eat foods.
  • Wipe down surfaces with a disinfectant and wash hand with soap and water often
  • Using a meat thermometer, make sure ground meats reach at least 160°F and poultry reaches 165°F.
  • Do not leave food outside in hot weather for more than one to two hours for the best food safety.

Eat Well Tip:
About 36 percent of foodborne illness in the home results from “cross-contamination”. That means contaminated cutting boards, counters or utensils are not properly disinfected or sanitized before preparing foods eaten raw, such as fruits and vegetables.

Grilled Chicken Roasted Veggie Dip Sandwich

Grilled Chicken Roasted Veggie Dip Sandwich

Prep: 10 minutes

Marinate: 30 minutes

Grill: 10-12 minutes

Makes: 4 Servings


  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • Kosher salt & pepper
  • 1 pound skinless, boneless chicken breast, cut into thin cutlets
  • 1 cup canned artichoke hearts, drained and chopped
  • 1 handful baby spinach
  • ½ cup Panera Bread® Roasted Veggie Dip
  • 4 Whole grain Sandwich rolls


  1. In a glass dish combine lemon, olive oil, spices and chicken. Allow to rest for 30 minutes.
  2. Meanwhile, in a large bowl combine chopped artichoke hearts, baby spinach and Panera Bread® Roasted Veggie Dip. Mix well to combine.
  3. Heat an outdoor or indoor grill over medium-high heat. Add chicken and cook for about 5 minutes per side or until cooked through.
  4. Lightly toast sandwich rolls, add 2 heaping tablespoons of artichoke dip to one half of roll followed by chicken and then another 2 heaping tablespoons of dip over chicken. Top with other half of bread and enjoy.

Recipe by: Jacqueline Gomes, RDN, MBA