Handy Dandy Marinating/Grilling Chart

EXTRA-FIRM TOFU

30 min to overnight

2-3 min per side

84 cal; 6 g fat (1 g sat, 0g mono); 0 mg cholesterol; 9 g protein; 9 mg sodium.

SHRIMP

15 to 30 min

2-3 min per side

84 cal; 1 g fat (0 g sat, 0 g mono); 166 mg cholesterol; 18 g protein; 191 mg sodium.

SCALLOPS

5 min

3-4 min per side

95 cal; 1 g fat (0 g sat, 0 g mono); 45 mg cholesterol; 20 g protein; 225 mg sodium.

SALMON FILLET

30 min

3-5 min per side

127 cal; 4 g fat (1 g sat, 1g mono); 57 mg cholesterol; 22 g protein; 73 mg sodium.

MAHI-MAHI

30 min to 1 hour

5-6 min per side

93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

CHICKEN BREAST
boneless, skinless

2 hours to overnight

6-8 min per side; 165°F

93 cal; 1 g fat (0 g sat, 0 g mono); 80 mg cholesterol; 20 g protein; 96 mg sodium.

CHICKEN THIGHS
boneless, skinless

2 hours to overnight

6-8 min per side; 165°F

164 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

CHICKEN THIGHS
bone-in, skinless

2 hours to overnight

15-25 min, turning occasionally; 165°F

165 cal; 8 g fat (2 g sat, 3 g mono); 76 mg cholesterol; 21 g protein; 63 mg sodium.

DUCK BREAST
boneless, skinless

2 hours to overnight

4-8 min per side; 150°F

139 cal; 5 g fat (2 g sat, 1 g mono); 87 mg cholesterol; 23 g protein; 65 mg sodium.

PORK CHOPS
bone-in, 3/4″ thick

2 hours to overnight

3-4 min per side; 145°F

170 cal; 7 g fat (2 g sat, 3 g mono); 69mg cholesterol; 25 g protein; 51 mg sodium.

PORK TENDERLOIN

2 hours to overnight

14-16 min, turning occasionally; 145°F

131 cal; 4 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 23 g protein; 45 mg sodium.

FLANK STEAK

2 hours to overnight

6-8 min per side; 140°F for medium

157 cal; 7 g fat (3 g sat, 3 g mono); 45 mg cholesterol; 23 g protein; 45 mg sodium.

STRIP STEAK
bone-in, 3/4″-1″ thick

2 hours to overnight

4-5 min per side; 140°F for medium

174 cal; 8 g fat (3 g sat, 3 g mono); 59 mg cholesterol; 24 g protein; 48 mg sodium.

LAMB LOIN CHOPS

2 hours to overnight

5-6 min per side; 145°F for medium

184 cal; 8 g fat (3 g sat, 4 g mono); 81 mg cholesterol; 26 g protein; 71 mg sodium.

*All cooking times based on medium-high grill temperature and cooking with the grill lid closed.
**Nutritional analysis is for the standard 3-ounce “cooked” portion of meat, fish or poultry listed as a typical serving in MyPyramid.gov. Although the recipes call for 4 ounces per serving uncooked, 1 ounce of water weight is generally lost during cooking.