When thinking about food for the Fourth of July, the first thing that comes to mind is burgers, hot dogs and chips – all of which can pack a pretty hefty calorie punch. However, grilling doesn't have to be unhealthy or high in calories. Instead of making the food you always do, mix it up this year and try these new healthy recipes and twists on traditional grilling methods. Not only are they healthier, but also delicious and patriotic in their American colors. Whether you make the whole meal or just one dish, I am sure your taste buds, waistline and family will thank you.
To start, nix the greasy potato chips and make these baked sweet potato chips instead. They are delicious, low in calories and tempt even the pickiest eater to try a bite. You can make them a day early so that meal preparation is even easier on the Fourth.
Extra Tip: If you would rather buy chips, I would encourage you to look for sweet potato chips with simple ingredients, which you can find at almost any grocery store.
Sweet Potato Chips
2 medium sweet potatoes, peeled if desired
2 tbsp. extra virgin olive oil
Sea salt & pepper to taste
Preheat oven to 400° and line cookie sheet with parchment paper. Slice potatoes very thinly and place in large bowl. Toss with olive oil and salt/pepper. For extra flavor, add garlic powder, onion powder, Italian seasoning or other herbs to potatoes. Place on cookie sheet and bake in oven for about 10 minutes until the chips start to curl up at the edges. Watch carefully because they burn easily. Turn the oven off and let sit for 25-30 minutes. Serve with ketchup or other desired condiments. 6-8 servings.
Once those are made, or even while they're cooking, you can get started on a delicious summer salad or two. You can choose just one or try your hand at both, either way you can't go wrong. They're simple to make and are sure to be a crowd-pleaser.
Hawaiian Chicken Salad
1 lb. chicken breasts
1 1/3 cup cooked cold rice
½ cup mayonnaise
½ cup plain yogurt
1 tbsp. lemon juice
1 tsp. curry powder
1 cup celery, diced
1 13 oz. can pineapple chunks
2 cups red grapes
Cook chicken breasts (in microwave or broiled in oven), let cool. Mix mayonnaise, yogurt, lemon juice, curry powder and salt/pepper as desired in a large bowl. Add chicken, rice, pineapple and grapes to mayonnaise mixture. Toss together lightly and chill. Serve over greens. 6-8 servings.
Watermelon Tomato Salad
½ large seedless watermelon, cubed
2-3 medium tomatoes, chopped
½ pkg. Feta cheese, reduced fat if desired
½ cup red onion, diced
2 tbsp. basil, chopped
2 tbsp. mint, chopped
2 tbsp. extra virgin olive oil
2 tbsp. balsamic vinegar
Salt/pepper to taste
Combine watermelon, tomato, onion, basil, mint and feta in a large bowl. In a small bowl, whisk together olive oil and vinegar. Pour over salad and toss together. Add salt and pepper to taste. 6-8 servings.
When thinking of how to keep your family satisfied until meal time, it's good to plan a few appetizers that will help keep them quiet without filling them up. These cucumber boats are simple, healthy and delightfully delicious.
Cucumber Hummus Boats
12 cucumbers
½ cup hummus, any flavor
1 pkge. cherry tomatoes, halved
Cut cucumbers in half long-ways and carve out middle. Spread ½ - 1 tbsp. hummus in each cucumber and top with tomato halves. 6-8 servings. If you want to make more servings, cut finished cucumber boats into 3 or 4 sections each.
Another easy dish you can make to add some patriotism to your appetizer game are these fruit skewers. They are healthy finger food that even your kids will love.
Festive Fruit Skewers
2 bananas
10 strawberries, halved
20 blueberries
20 toothpicks
Cut bananas into large chunks, making 20 total. To assemble the skewers, place one blueberry, one banana chunk and half a strawberry on each toothpick. Repeat for all of the toothpicks. To prevent bananas from browning, sprinkle a little lemon juice on top. 10-15 servings.
For the main course, you can stick with grilling meat, but be careful how you serve it because that's where all of the calories jump on. To help keep your cookout healthy, here are a few tips on serving grilled meat:
• Serve burgers on greens or in a lettuce wrap instead of on a bun
• Use Parmesan cheese instead of other processed cheeses – less is more with this flavor powerhouse
• Grill chicken and serve with chopped vegetables as a salad
• Cook veggie burgers or portabella mushrooms as a vegetarian alternative
• Make your own dressing or find a lighter version for your burgers and salads
Lastly, treat yourself to a healthy, scrumptious dessert that will round out your meal and delight your taste buds. It's all about moderation when trying to be healthy, and hey, who ever said no to a little sweet treat now and then?
Grilled Peaches
4 fresh peaches, halved
Canola oil
Clean, halve and pit peaches. Brush with canola oil and place flesh-side down on grill at medium-high heat. Cook for 2-3 minutes and remove from grill. Top with whipped cream or homemade frozen yogurt if desired. 4-8 servings.
Vanilla Frozen Yogurt
3 cups plain nonfat Greek yogurt
2 tsp. vanilla extract
¼ tsp. salt
½ cup maple syrup or ¼ cup honey
Mix all of the ingredients together in a large, shallow container. Freeze, uncovered for one and a half hours, scraping and mixing every half hour. Once evenly frozen, store in an airtight container with a lid until served. Top with festive sprinkles if desired. 4-6 servings.
