


Healthy 4th of July Recipes
4TH OF JULY RECIPES
A summer bbq doesn't have to ruin your diet. Here are some healthy and delicious recipes for your holiday weekend!
Tomato-&-Olive-Stuffed Portobello Caps
Makes: 4 servings
Total Time: 40 minutes
Ingredients
2/3 cup chopped plum tomatoes
1/2 cup shredded part-skim mozzarella cheese
1/4 cup chopped Kalamata olives
1 teaspoon minced garlic
2 teaspoons extra-virgin olive oil, divided
1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried
1/8 teaspoon freshly ground pepper
4 Portobello mushroom caps, 5 inches wide
2 tablespoons lemon juice
2 teaspoons reduced-sodium soy sauce
Directions
Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
Preheat grill to medium.
Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
Oil a grill rack. (do not use cooking spray - rub oil on paper towel hold it with tongs & rub it on racks). Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.
Nutrition
Per serving: 122 calories; 8 g fat (2 g sat, 4 g mono); 9 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 338 mg sodium
Red, White & Blue Potato Salad
Try this healthier take on the classic potato salad. Dressed with tangy lemon vinaigrette instead of a mayonnaise based dressing, this potato salad is the perfect option for a summer bbq. Make it the day before and stir in the peppers and herbs right before you serve it.
Makes: 4 1/2 cups
Serving Size: about 3/4 cup each
Ingredients
- 2 pounds baby potatoes, a mix of white and blue (or purple)
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- 3/4 cup chopped roasted red peppers, rinsed
- 4 scallions, thinly sliced
- 1/4 cup chopped fresh mint
Preparation
- Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, about 15 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes.
- Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss to coat.
- Just before serving, add peppers, scallions and mint to the salad and toss gently.
Nutrition
Per serving: 206 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 441 mg sodium.
Red, White & Blue Popsicles
Makes: About 10 (3-ounce) freezer pops
Serving Size: 1 (3-ounce) pop
Ingredients
- 1 1/2 cups blueberries
- 1 cup raspberries
- 2 cups limeade
Preparation
- Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.
Nutrition
Per pop: 45 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 6 g added sugars; 9 g total sugars; 0 g protein; 1 g fiber; 2 mg sodium
No Bake Lemon Berry Cups
Yields: 6 servings
Serving Size: 1/2 cup
Ingredients
- 1 cup Greek yogurt, fat-free
- 1/2 cup (low-fat) cream cheese, softened
- Juice and zest of 1 lemon
- 2 tablespoons coconut sugar or raw sugar
- 1/4 cup chopped pecans
- 2 large pitted dates
- 1 cup fresh mixed berries
Directions
- Beat the yogurt with the cream cheese, lemon juice, zest and sugar until creamy and fluffy.
- Add pecans and dates to a food processor and process until a crumb consistency.
- Layer the yogurt, nuts, and fresh berries in small dessert cups. Sprinkle with additional pecans and lemon zest before serving.
Nutrition
Calories: 118; Total Fat: 7 g ,Saturated Fat: 2 g, Trans Fat: 0 g; Cholesterol: 13 mg; Sodium: 120 mg; Carbohydrates: 10 g; Dietary Fiber: 1 g; Sugars: 9 g; Protein: 4 g |