American barbecue is so, erm, hot right now. The all-American low-n-slow style meat feast goes hand in hand with mac and cheese, butter-loaded cornbread and seriously indulgent sides.

Tuffy Stone is one of the best known barbecue pros in the USA. He’s a judge on the reality show BBQ Pitmasters, runs a smokehouse chain called Q Barbecue and won the grand champion trophy at Jack Daniels World Championship Barbecue in 2013.

He’s travelling Down Under for Sydney’s Meatstock Music and Meat festival on Feb 13 and 14, and we cornered him to share his tips for summer barbecuing, sans calorie overload. Here’s his cheat’s guide to doing American barbecue the healthy way.

Choose your meat wisely

“Whether you are cooking on grill or a smoker, using charcoal, wood, or gas as fuel, there are many ways to take your barbecue in a healthier direction.

First, start with deciding what food to barbecue. If you want to cook pork, look at leaner cuts like the loin and the tenderloin. For chicken, consider grilling skinless chicken breasts and for beef , consider a flank steak or fillet. Also, prepare smaller portions if you are cooking a heavier meat such as beef.

Don’t overlook seafood or vegetables when trying to make your barbecue healthier. Vegetables and fish partner well with the flavors of the grill and are delicious, healthy outdoor cooking options. Also, pack a lot of flavour into the healthier meats and vegetables by using low fat marinades with bolder flavors. Tangy flavors can really compliment and add some zip to smoked meats, making them very refreshing to eat, especially on hot day. Vinegars, Worcestershire sauce, citrus fruits like limes, lemons, or oranges are also great to use in marinades.

Hold the butter

“Hold off on butter and grab some good quality olive oil when grilling a chicken breast or pork chop. It will be a healthier meal, but still have the same buttery texture. Be sure to back down your oil and  to not marinate your meat too long, because these acids can actually cook the meat.

Quit sugar, a bit, and pump up the spice

“Some typical flavors associated with barbecue are the smoke taste or char from the grill , spices like pepper and chiles, onion powder, garlic powder, salt, and sugars. When trying to make your barbecue more healthy, reduce the amount of salt or sugar you use.

You really can keep all the same flavor and taste while still keeping your cooking on the healthier side by using stronger, bolder flavors. Spices like cumin, chipotle, and black pepper will help give your barbecue pop and help make up for the reduced salt or fat.

Sides with that?

“Another opportunity to make your meal healthier is to look at the sides dishes you will serve with your meats. Fresh vegetable side dishes, like sweet and sour cucumber salad, fresh corn and tomato salad with basil, fresh fruit, and cooked collard greens are examples of perfect dishes to be served at your outdoor barbecue gathering.

Aren’t char delicious

“When cooking make sure your grill or smoker is clean and hot before putting your food on and be careful to not burn in order to reduce the carcinogens. Most importantly, watch your meat and flip as needed.”