Grill Pans: A Healthy Cook's Best Friend

I'm not one for kitchen gadgets or one-use items. My pasta maker only gets used 3-4 times a year, the wafflemaker sits in the back of a cupboard gathering dust, and that ridiculous chocolate fountain I received as a gift still has not seen the light of day (and probably never will). But there are a few items I cannot live without; namely my professional KitchenAid mixer, my immersion blender, and my grill pan.

The grill pan is a recent addition to my cooking arsenal, a purchase I made myself less than a year ago. The grill pan allows you to cook meats, chicken, fish, and vegetables quickly and without added oil. Beautiful grill marks sear into the flesh, looking like you are preparing for a culinary photo shoot. Used on very high heat, the grill sears the juices in and provides for a tasty meal.

Research shows that there are innumerable types of grill pans and range in price from $10 to $200, depending on type and brand. Here is a brief rundown of what is available:

Single burner or double burner: A single burner pan is fine for 4 burgers, 4 filet mignons, 4 pieces of fish, an array of veggies, or 2 pounded chicken breasts. If you have a larger family, or wish to do meat and vegetables at the same time, the double burner grill is a better option.

Round, square or oblong: Round and square pans are for a single burner. Round is the shape of stovetop heating elements and is the preferred shape. I purchased a square one, and it has worked well for any item I have cooked, so it is a wash, in my opinion. Oblong pans are particularly handy if you want to make paninis or grill larger amounts of food.

Cast Iron, Stainless Steel Nonstick, or Enamel: Cast iron has been around for centuries, is tough, never breaks, and seasons well. It tends to be the cheapest of the three options. The only caveat to remember is not to leave it with any water residue or it will rust. (Once you rinse it, put it on a high burner to dry.) Stainless steel nonstick pans are made by high-end manufacturers like All-Clad and Calphalon. They tend to have an aluminum core with a stainless steel exterior and a nonstick cooking surface. Beware using metal utensils while cooking which can scratch this surface. Enamel pans are made by manufacturers like Le Creuset and tend to be expensive. They take a basic cast iron pan and enamel the outside in a color, while the grill portion is a satin black. These tend to clean up a bit better than the cast iron, but conduct heat in the same way. Beware of knock-offs, which can chip easily.

Ridge height: One of the more important factors is the ridge height. Higher ridges leave better grill marks and elevate your food above any fat that accumulates. Flatter ridges make the pan more like a traditional skillet and should be avoided.

Using a grill pan is simple. Prepare your meat of choice with some herbs or meat rub and slap on the preheated grill. Instead of a heavy gravy, you can add a knob of blue cheese to your filet mignon or a reduced balsamic to a pork chop for some intense flavor without adding a large amount of calories. Fish can be similarly rubbed, and optionally served with a fruit or veggie salsa for a meal reminiscent of summer. I like to pound out chicken breasts to a half-inch thickness, sprinkle with a pepper mixture and quick grill it for a salad. Chop it up and add to a mixture of greens, pecans, and dried cranberries and you have a meal. You can also use a quick-seared chicken breast for Chinese chicken salad, a Greek salad with feta and kalamata olives, or an open-face sandwich.

The grill pan can also make quick work of vegetables. My favorites include Portobello mushrooms, eggplant, zucchini, and green onions. A quick toss in just a bit of olive oil, salt and pepper, and pop them on the grill.

Grill pans are worth the investment for your health. For $40 or $50, you can bring home a pan that will last a lifetime and get a full workout on a weekly basis. It's a small step forward to bring healthy cooking to your kitchen.