Healthier BBQ Ideas

Healthier BBQ Ideas

Last week we went over the basics of keeping your food safe during the summer heat (if it ever comes to our area!). Safe food is essential to keeping you healthy, but once you master proper food handling, you need to consider the contents of that food. Step two of having a healthy BBQ is choosing the right foods.

Traditional BBQ foods don’t do much for our health. Burgers, hot dogs, sausages, potato and pasta salads, potato chips, and many other foods are packed with salt, fat, calories, preservatives, and added sugars. If you are looking to stay beach ready and healthy this summer, then read on for tips on how to plan a healthy BBQ.

Here are some things to remember when planning a healthy BBQ:

• Skip the high fat meats like red meat, high fat ground beef, sausage, and hot dogs, burgers, bacon, and other processed meats that are high in saturated fat, sodium, and preservatives
• Choose leaner proteins like chicken, ground turkey, shellfish, and fish.
• Hold the mayonnaise. And all those other high fat condiments, dressings, and sauces.
• Add flavor to your meals with mustard, fresh herbs, oil-based dressings, and spices.
• Choose whole grain buns and breads for extra fiber, vitamins, and minerals. If you are watching those carbs, try lettuce wraps.
• Opt for low-fat cheese to top your burger or better, skip the cheese and add sautéed veggies for flavor.
• Color your plate with fresh fruits and vegetables that are in season and plentiful in the summer.
• Instead of a plate full of meat, make half your plate fruits and/or veggies to lighten the calories but still give you plenty of food to feel full.
• Beware of mayonnaise heavy sides like potato salad and pasta salad. Use healthier versions, like the ones below, to lighten up.
• And most importantly, watch your portions. If you do have a little potato salad, stick with a ½ cup serving, not a plate full. Your waistline will thank you.

Next week we will discuss the third and final component of a healthy BBQ – beverages. Read on below for some healthy recipes ideas!

 Fajita Chicken Kebabs

YIELD: Serves 4

TOTAL TIME: 1 hour)

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons canola oil
• Zest and juice of 1 large lime, plus additional for serving
• 1 tablespoon chili powder
• 1 1/2 teaspoons ground cumin
• 1 clove garlic, chopped
• 1 jalapeño, chopped (remove seeds and membrane if sensitive to spice)
• 1/2 teaspoon kosher salt
• 1 large red bell pepper
• 1 large green bell pepper
• 1 large red onion
• Fresh cilantro, for serving
• Salsa, nonfat plain greek yogurt, and guacamole, optional for serving

Directions:

1. Cut the chicken into bite-sized pieces. Place in a zip-top bag.
2. In a small bowl or measuring cup, whisk together the canola oil, lime juice and zest, chili powder, cumin, garlic, jalapeno, and salt. Pour over the chicken, seal the bag, the gently “squish” the bag so that the chicken is coated with the marinade. Place the bag in a baking dish to catch any accidental drips, then refrigerate for 30 minutes or overnight. If using wooden skewers, soak the skewers in water for at least 20 minutes prior to use.
3. When ready to cook, heat your grill to medium-high. Cut the bell peppers and onion into 3/4-inch chunks, then thread onto skewers with the marinated chicken pieces, alternating the chicken with the vegetables. Lightly oil the grill, then place the kabobs on the grill, cover, and let cook until the chicken is fully cooked and no longer pink, about 6 to 8 minutes, turning the chicken once or twice throughout so that it cooks evenly.

    

4. Remove the chicken kebabs to a serving plate and sprinkle with cilantro and a few squeezes of fresh lime juice. Serve warm, garnished with salsa, sour cream, or guacamole as desired.

Source: This delicious recipe brought to you by WELL PLATED BY ERIN

http://www.wellplated.com/fajita-chicken-kebab-recipe/

Healthy Red Potato and Dill Salad

 YIELD: 6-8 servings

TOTAL TIME: 60 mins.

Ingredients:

• 2 1/2 pounds red potatoes, skin­on, 3/4 inch dice
• 1 cup plain Greek yogurt
• 2 green onions, thinly sliced
• 3 1/2 tbsp Dijon whole grain mustard
• 1 tbsp Dijon mustard
• Salt and pepper, to taste
• Handful of dill, chopped

Directions:

1. Add potatoes and enough cold water to cover in a stockpot. Simmer on medium about 20 minutes (do NOT boil), until potatoes are fork­tender. Drain.
2. Cool potatoes for 10 minutes in a single layer on a baking sheet.
3. In a large bowl, combine Greek yogurt, green onions, Dijon whole grain mustard, Dijon mustard, salt, pepper, and dill. Stir to mix well.
4. Add the cooled potatoes to the yogurt mixture and toss until all potatoes are well­coated. Pop in the fridge until ready to serve.
5. 4.

Source: http://www.tablefortwoblog.com/healthy-red-potato-and-dill-salad/

Cilantro Lime Broccoli Slaw

 YIELD: serves 4 - 6

TOTAL TIME: 15 minutes, plus chill time

Ingredients:

For the Salad:

• 12 ounces Pre-Packaged Broccoli Slaw
• 2 tablespoons chopped Cilantro
• 1 Jalapeño, minced (deseeded for milder heat)
• 1/4 cup thinly sliced Red Bell Pepper
• 1 tablespoon minced Red Onion

For the Dressing:

• 1 Lime, juiced
• 2 tablespoons nonfat, plain Greek yogurt
• Salt and Pepper, to taste

Directions:

1. Combine the broccoli slaw, cilantro, jalapeño, red bell pepper, and red onion in a medium sized mixing bowl. Stir.
2. In a small bowl, whisk together lime juice, sour cream, and salt and pepper. Stir into the slaw mixture. Alternatively, you may use your favorite store bough Cilantro Lime dressing.
3. Cover the bowl with the slaw with plastic wrap and chill in the refrigerator for 30 minutes or overnight.

Source: This delicious recipe brought to you by Good Life Eats

http://www.goodlifeeats.com/cilantro-lime-broccoli-slaw/