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Perfect Summer BBQ

Posted: Jun 03 in Recipes by

Perfect Summer BBQWith the warm weather finally arriving and summer around the corner, we are all starting to barbeque. Below are some helpful hints to keep your grilling healthy and your waistline smiling:

Drinks:

  • Sparkling water with a splash of your favorite juice.
  • Freeze pieces of fruit such as lemon/lime, Cuties and berries to add to your water to keep it cold and full of flavor. You can also cut up fruit with water and make your own ice cubes.

Appetizers:

  • Salsa with veggies (celery and jicama) instead of chips.
  • Hummus and veggies. 2 to 3 tablespoons of hummus is 100 calories.
  • Add ¼ avocado (80 calories) to your favorite salsa instead of making guacamole. This will cut back on calories.
  • Grilled shrimp.
  • Bruschetta (make your own and cut back on the olive oil) with low-fat pita chips or thinly sliced bread.
  • Bean dip (see recipe below) with veggies.
  • Pickled tray including dill pickles, cherry peppers, pickled veggies and olives.

Meat:

  • Kabobs marinated in low-fat vinaigrette.
  • Chicken with fresh cut herbs and citrus.
  • Turkey breast burger with veggies inside.
  • Low-fat sausages/brats, chicken or turkey (no MSG or nitrites).

Veggies:

  • Grill up asparagus, zucchini, peppers, eggplant or onion.
  • Brush lightly with olive oil and season.

Starch:

  • Corn on the cob (1/2 cob =80 calories).
  • Quinoa salad (quinoa, black beans, cucumber, colored pepper, onion, tomatoes, cilantro or other herbs).
  • Potato salad made with greek yogurt instead of mayo. Add extra veggies.

Dessert:

  • Grilled peaches and pineapple.
  • Watermelon or other fresh fruit.
  • Greek frozen yogurt in single serving containers.
  • Sugar cones with whipped cream and berries. Fill a sugar cone with whipped cream and berries and freeze. About 100 calories.

Recipe: Tuscan White Bean Spread

  • 1 16oz. can white beans, drained and rinsed
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme leaves
  • 2 teaspoons fresh lemon juice
  • 1 clove garlic, finely chopped
  • ¼ cup chopped arugula
  • Salt and pepper to taste

Process:

In food processor, combine beans, oil, thyme, lemon juice, and garlic. Process until smooth. Transfer the bean puree to small bowl. Stir in arugula. Season with salt and pepper. Makes about 1 to 1/2 cups.

2 tablespoons = 50 calories
(Nutrition Action Healthletter, May 2001)

Enjoy your summer BBQ and stay healthy!

Susan Ellis, RDN

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