The dietitian and chef provided tips on how to properly prepare shashlik.

      April 27, 2026 16:47 Society With the arrival of the May holidays, many plan to have picnics and prepare shashlik. However, to ensure that this dish does not become a cause of health problems, it is important to know how to choose meat, properly marinate it, and how much can be eaten without harming the body.

      How much meat can be eaten at one time

      The optimal portion of cooked meat for an adult is 200–250 grams. Nutritionist Natalia Lazurenko advises combining meat with a variety of vegetables, such as spinach, arugula, lettuce leaves, tomatoes, and peppers. This will not only make the dish healthier but also add vibrant colors to your table.

      "The stomach is a muscular organ, and if it is overstretched by a large amount of protein food, it can lead to discomfort and negatively affect the functioning of the gastrointestinal tract," Natalia Lazurenko told 360.ru in an interview.

      If you are watching your weight, try to control the amount of bread, lavash, sauces, and alcohol. It is better not to completely exclude these products but to consume them in moderation.

      What meat to choose for shashlik

      If you have health issues, such as high cholesterol, choose leaner cuts of meat. For pork, it is better to take the tenderloin rather than the neck, and for lamb, combine it with other meats, such as beef. If you are cooking only the neck, be sure to trim off any visible fat.

      For those without gastrointestinal issues and who have the opportunity, it is recommended to make a mix of meat and fish. This will diversify the flavor of the dish and provide more beneficial nutrients.

      People with health restrictions, such as those who cannot eat red meat, can choose white meat, fish, squid, mushrooms, or vegetables.

      Why shashlik should not be overcooked

      The crispy crust that many enjoy contains glycation products that are harmful to the body. To avoid this, try to cook shashlik until done but do not allow it to burn. If the meat is overcooked, it is better to cut off the charred edges.

      How to properly marinate meat

      The choice of marinade depends on the type of meat. Chicken is more tender and less fibrous than pork neck, so they need to be marinated differently.

      You can add more vinegar to pork, while for chicken, use less. Pork loves salt, while chicken does not. Fish shashlik is better salted after cooking.

      There are universal marinades based on mayonnaise, ketchup, or mustard. However, to account for the characteristics of the meat, it is important to maintain a balance of ingredients.

      Chef Evgeny Meshcheryakov shared a marinade recipe that is suitable even for beginners:

      Take 1 kg of chicken thighs, 80 g of vegetable oil, and 1 medium onion, cut into strips.

      Add half a teaspoon of black ground pepper, half a teaspoon of oregano, and the juice of half a lemon. The squeezed lemon can be left in the meat for a couple of hours and then removed.

      Pour in a tablespoon of table vinegar and add a teaspoon of mustard.

      Salt based on 9 grams of salt per 1 kg of meat.

      Mix and leave to marinate under plastic wrap in the refrigerator for 4-6 hours, or better yet, overnight.

      Is it possible to buy ready-made shashlik

      If you do not have time to cook yourself, you can buy ready-made shashlik. However, it is important to study the composition of the marinade. The presence of apple and citric acid is acceptable, but it is better to avoid nitrate salts.

      The ideal marinade consists of classic salt, pepper, onion, lemon juice or vinegar, with the addition of vegetable oil. This will make the meat more aromatic and tasty without weighing it down.

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