Healthy Summer Cookouts

 

 Summer days are long and hot and filled with all kinds of outdoor activities, especially barbeques with your friends.  Most barbeques are full of heavy foods such as barbequed ribs, greasy burgers, mayonnaise-based pasta and potato salads. Choosing lighter versions of these foods will make you feel and look better, and your waistline will benefit.  Here are some smart tips to help you to choose healthier options at your next barbeque.

Tips for Meats/Entrées

• Choose fish, and lean cuts of chicken or pork instead of higher fat meats (hot dogs, high fat burgers).

• Choose veggie alternatives to meat such as grilled Portobello mushrooms, black bean burgers, tofu, grilled eggplant.

Smart Salads

• Add grilled/roasted veggies to a starchy salad (potato, pasta, etc.) to add bulk and reduce calories. 

•  Choose a vinaigrette or oil base as a salad dressing instead of creamy, high fat mayonnaise, sour cream type dressings

Delightfully Healthy Desserts

• Try grilling fresh fruits likes peaches, pineapple, plums and nectarines

• Try frozen yogurt or sorbet instead of ice cream and add fresh fruit to make a delicious treat

Here's a recipe that is quick and easy and works great on the grill!

Lemon Sugar Grilled Pineapple

Ingredients

• 1 pineapple (about 4 lb.)

• 2 tablespoons grated lemon zest

• 1/2 cup sugar

Preparation

1. Trim and peel pineapple. Cut lengthwise into quarters and remove the tough core. Cut each quarter in half crosswise, making 8 sections.
2. Combine lemon zest and sugar in a ziplock bag. Rub vigorously to blend flavors.
3. Prepare a charcoal fire, let burn to a gray ash and set grill about 6 inches from heat source. (Alternatively, set a stove-top grill pan over medium-low heat.)
4. Working with one or two sections at a time, place pineapple in bag with sugar mixture and turn carefully to coat. Transfer to grill and cook, flipping often, until caramelized and slightly softened, 5 to 7 minutes. Cool slightly before serving

Nutritional Information 

Amount per serving (1/8 of a pineapple)

Calories: 160
Fat: 1g
Saturated fat: 0g
Protein: 1g
Carbohydrate: 41g
Fiber: 3g
Cholesterol: 0mg
Sodium: 3mg

Source: All You JULY 2008