For this holiday weekend, try grilling something different—like shrimp kabobs or roasted veggies.

Fired up: Try cooking something different this year, and maybe people will actually come to your cookout.

RODALE NEWS, EMMAUS, PA—Just because you’re cooking out, it doesn’t mean you have to pig out—unless, of course, the “pig” you’re talking about is a lean and flavor-packed pork tenderloin. Here, David Joachim, author of more than 30 cookbooks including Mastering the Grill: The Owner's Manual for Outdoor Cooking (Chronicle Books, 2007), offers up a handful of great-tasting and good-for-you alternatives to the usual fatty grill fare.

“If you’re concerned about the healthfulness of what comes off your grill, it’s very important to avoid flare-ups,” schools Joachim. “Fat from meat drips onto the grill, and literally flares up, contaminating your food with cancer-causing molecules called polycyclic aromatic hydrocarbons (PAHs).”

The best way to avoid those PAHs is to keep fat off the grill. And the easiest way to do that is simply to choose leaner foods…like these:

Grill pork tenderloin, not steak. Ounce for ounce, pork tenderloin has less fat than a chicken breast. “You can buy it premarinated, and put another spice rub on it to boost the flavor,” says Joachim. “Plus, it’s easy to grill and it will feed a fair amount of people.”

Grill halibut steaks, not salmon. Most folks reach for salmon when they want to throw some fish on the grate, but Joachim suggests grilling halibut steaks instead. Studies have shown that several contaminants associated with very serious health risks, including cancer, are prevalent in farm-raised salmon, the kind most readily available in stores. Halibut, on the other hand, is a lean but nutrient-dense fish that’s a great source of protein. Plus, notes Joachim, it’s easy to grill, easy to flavor, and it stays moist.

Grill boned chicken thighs, not boneless chicken breasts. You’ll be adding a smidge of fat, sure, but you’ll gain a lot more taste—which means you can eat less of it and still be satisfied. “The bone adds flavor,” says Joachim, “plus chicken thighs have more dark meat, which means they’re naturally moister and more flavorful than the breast.”

Grill shrimp kabobs, not beef. While shrimp is very low in total fat (much lower than its kabob colleague, beef), it packs a surprising amount of cholesterol in such a, well, shrimpy package—which can be confusing for people looking to eat healthy. But Joachim clarifies: “What really raises the red flag in foods is how much saturated fat they contain because that raises your cholesterol. The cholesterol content of foods is less significant.” Marinate in lime, honey, and mint for a lean summer treat.

Grill roasted veggie sandwiches, not burgers or dogs. Worried about the hormones in beef, and scary-sounding chemicals like sodium nitrite (used as a preservative in hotdogs)? Go veggie. With this hearty, healthy sandwich, says Joachim, you won’t miss the meat: Grill sliced portobello mushrooms and zucchini, cut lengthwise. Then slice some country-style bread, and brush the outsides with olive oil, the insides with pesto sauce. Layer the grilled veggies and provolone cheese (the lowest-fat sandwich cheese available) between the bread, and place the whole thing on the grill. Press down a little bit with your spatula, and grill for 3 to 5 minutes per side.