17 Aug Recipe Round Up: Healthy Barbecue Fare
By Alexandra Orlan, Guest Blogger
Barbecues are the epitome of summer. Everyone loves to have friends and family over and enjoy a nice meal together. Problem is, some of these foods can be very unhealthy. Below are some healthy twists on the classic barbecue foods thanks to several registered dietitians.
Healthy French Onion Dip
Recipe and photo by Kristina LaRue RD, CSSD of Love and Zest
1 cup low fat plain Greek yogurt
½ cup shredded zucchini
2 tablespoons chopped chives
1½ tablespoons minced garlic
2 teaspoons onion powder
⅛ teaspoon smoked paprika
Pinch of kosher salt
1. Gently combine all ingredients in a bowl and serve with crudités and/or potato chips.
Nutrition info (per serving): Calories: 56; Total Fat: 1 gram; Saturated Fat: 1 gram; Protein: 6 grams; Carbohydrates: 5 grams; Sugars: 3 grams; Fiber: 0 grams; Cholesterol: 3 milligrams; Sodium: 88 milligrams
Jen’s Guacamole Cilantro Lime Cheeseburger
Recipe and photo by Jen Haugen RDN, LD of Down to Earth Dietitian
1-1/2 pounds 90/10 lean ground beef
½ cup diced onion
½ cup diced tomatoes
¼ cup chopped cilantro
½ lime, juiced
1 teaspoon minced garlic
1/2 cup salsa
6 slices reduced-fat cheddar cheese (optional)
6 whole grain sandwich thins
12 tablespoons Wholly Guacamole, any flavor
1. Preheat grill. In a large bowl, mix together ground beef, onion, tomatoes, cilantro, lime juice and garlic.
2. Form beef mixture into 6 patties.
3. Grill burgers to desired doneness, until patty reaches 160 degrees. Baste each burger with salsa during grilling.
4. Add cheese to each burger during the last minute of cooking to melt. Serve on toasted sandwich thins with a healthy dollop of guacamole.
Nutrition Information (per burger with cheese):Calories: 497; Total Fat: 22 grams; Saturated Fat: 9 grams; Protein: 38 grams; Carbohydrates: 34 grams; Fiber: 7 grams; Sodium: 576 milligrams
Honey Bourbon BBQ Tempeh
Recipe and photo by Rachael Hartley RD, LD, CDE of Avocado A Day Nutrition
Servings: Makes 4 sandwiches, with about 1 cup of sauce leftover
For the sauce
1 tablespoon olive oil
2 garlic cloves, minced
½ onion, diced
¼ teaspoon red pepper flakes
1 (14-ounce) can tomato sauce
½ cup bourbon
⅓ cup honey
¼ cup apple cider vinegar
1 tablespoon soy sauce
1 tablespoon chili powder
For the sandwiches
16 ounces (2 packages) tempeh
8 slices 100% whole grain or sprouted grain bread, lightly toasted
Pickles (optional, but not really)
1. In a medium pot, heat olive oil on medium heat. Add garlic, onions and red pepper flakes and sauté until tender, about 5 minutes. Add remaining sauce ingredients and bring to a boil. Reduce heat and simmer 15-20 minutes, until thickened. Using an immersion blender (super handy kitchen tool!), puree until smooth, or let it cool and blend it in a food processor, or leave it chunky. That’s fine too!
2. Preheat oven to 350 degrees.
3. Slice each loaf of tempeh in half, then cut each half into three equal sizes pieces. Toss tempeh with ½ cup BBQ sauce and spread evenly on an oiled baking sheet. Bake for 15-20 minutes until warmed through. Alternatively, if you prefer a “chopped” barbeque sandwich, warm crumbled tempeh in a pot on medium heat with ½-1 cup of sauce for ~ 10 minutes.
4. Assemble sandwiches with tempeh, extra BBQ sauce, pickles and shredded cabbage.
Nutrition info (per serving, without optional pickles and cabbage): Calories: 566; Total Fat: 18 grams; Saturated Fat: 3 grams; Protein: 31 grams; Carbohydrates: 65 grams; Sugars: 29 grams; Fiber: 10 grams; Cholesterol: 0 milligrams; Sodium: 950 milligrams
Zesty Black Bean and Corn Salad (pictured above)
Recipe and photo by Jackie Topol, MS, RD, CSO, CDN
1 (15 oz) can low sodium black beans, rinsed and drained
2 ears of corn, shucked
1/2 cup chopped red onion
1 plum tomato, chopped
2 limes, zested & juiced
2 tablespoons olive oil
1/4 cup chopped cilantro
1/4 teaspoon salt
1. Mix all ingredients in a large bowl and refrigerate before serving.
Optional add-ins: 1 finely minced jalapeno for added heat or 1 cubed avocado for extra healthy fat and fiber!
Nutrition Information (per serving): 180 calories; Total Fat: 5 grams; Protein: 6 grams; Carbohydrates: 28 grams; Sugars: 6 grams; Fiber: 5 grams; Cholesterol: 0 milligrams; Sodium: 320 milligrams
Beet Slaw with Goat Cheese Vinaigrette
Recipe and photo by Ashley Galloway MS, RD of The Fresh Beet
1 medium raw beet, peeled and shredded or grated
1 medium raw zucchini, shredded or grated
1 cup shredded red cabbage
1/4 cup olive oil
2 tablespoons apple cider vinegar
1/4 cup goat cheese
Salt and pepper
Pepitas (roasted pumpkin seeds)
1. Place the shredded or grated beet and zucchini in a colander. Sprinkle with salt and let sit for 30 minutes to allow removal of excess water. After 30 minutes, squeeze out remaining water and place beet and zucchini in serving bowl with cabbage.
2. Mix oil, vinegar and goat cheese in a bowl until well combined. You could also use a blender for this. Salt and pepper to taste.
3. Pour the dressing over the slaw and toss to combine.
4. Top with pepitas and serve with additional goat cheese if desired.
Nutrition info (per serving, without pepitas): Calories: 177; Total Fat: 17 grams; Saturated Fat: 4 grams; Protein: 4 grams; Carbohydrates: 4 grams; Sugars: 3 grams; Fiber: 1 grams; Cholesterol: 7 milligrams; Sodium: 244 milligrams
Corn on the Cob with Curried Yogurt Sauce
Recipe and photo by Kara Lydon RD of The Foodie Dietitian
4 ears of corn
1/4 cup plain Greek yogurt
1/2 teaspoon curry powder
Juice from 1/2 lime
1/8 teaspoon salt
1/4 cup grated cojita cheese
Optional: lime wedges and additional curry powder for garnish
1. In a large pot of salted boiling water, add corn and cook for 5-7 minutes, until desired texture (cook longer for softer corn).
2. Remove corn from pot and let cool for a few minutes.
3. Meanwhile, in a small bowl, mix together yogurt, curry powder, lime juice, and salt. Spread yogurt mixture over the ears of corn. Sprinkle cojita cheese on top.
4. Optional: Serve with lime wedges and garnish with an extra sprinkle of curry powder over top.
Chef’s notes: You can also grill the ears of corn instead of boiling them. In fact, this would be the preferred cooking method, only I don’t have a grill!
Nutrition info (per serving): Calories: 162; Total Fat: 4 grams; Saturated Fat: 2 grams; Protein: 7 grams; Carbohydrates: 30 grams; Sugars: 5 grams; Fiber: 4 grams; Cholesterol: 7 milligrams; Sodium: 135 milligrams
Healthified Strawberry Yogurt Pie
Recipe and photo by Andrea Ovard of Baking Dietitian
8 graham cracker “sheets”
3 tablespoons skim milk (or milk of choice)
1 cup (or 2 – 5 oz. containers) of strawberry Greek yogurt (I used Dannon Light & Fit)
1/3 cup heavy whipping cream, whipped
1 teaspoon vanilla extract
1 teaspoon Stevia (or other sweetener)
2/3 cup strawberries, diced
1/2 cup strawberries, sliced (or enough to cover the crust with one “layer”)
1. For the crust: crush graham crackers and place in food processor until ground into a sand-like texture. Then add milk and yogurt and pulse until well combined.
2. Press into a pie pan and bake for 10 minutes at 350 degrees.
3. While pie crust is baking, slice strawberries and set aside
4. Whip whipping cream and add vanilla and stevia until cream is light and fluffy
5. Once cream is completely whipped fold in strawberry yogurt and **diced strawberries
6. Take pie crust out and let cool
7. Place strawberry *slices in crust lining the whole crust with one layer of berries
8. Fill crust with cream/yogurt filling and top with a few additional strawberry slices
9. Enjoy your fresh strawberry pie…hopefully in the warm sunshine!
Nutrition info (per serving): Calories: 92; Total Fat: 4 grams; Saturated Fat: 2 grams; Protein: 4 grams; Carbohydrates: 10 grams; Sugars: 7 grams; Fiber: 1 gram; Cholesterol: 16 milligrams; Sodium: 33 milligrams
Alexandra Orlan will be a junior dietetics major this fall at the University of Delaware. She hopes to become a registered dietitian and use her passion for food and health to better others’ lives.