Healthy Cookout Recipes
Happy May! It’s almost time for Summer Cookouts, Barbecues, and Parties! All that FOOD and DRINKS can really wreak havoc on your waistline. But you can control it and still enjoy yourself!! Try out these healthy cookout recipes for a delicious meal without giving up the waistline!
1. Turkey Burgers
½ cup low fat greek yogurt
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for
10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper
(if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no
longer pink in the middle.
2. Pineapple Chicken (or shrimp) Skewers
For the 21 Day Fix this is 1 red, 1/2 green, and 1/2 purple.(Tweaked from the Fixate recipe).
1 lb. raw boneless skinless chicken breast cut into 16, 1 inch pieces
1/4 cup reduced sodium soy sauce or liquid aminos
2 tsp extra virgin olive oil
1 pineapple chopped into 16 1 inch pieces
1 medium red bell pepper cut into 16 1 inch pieces
1/2 large sweet onion cut into 16 1 inch pieces
1 tsp Pink Himalayan Sea Salt
1. Soak skewers for 30 minutes in water.
2. Place chicken in a resealable plastic bag and add soy sauce, oil, and salt. Gently shake and refrigerate for at least 30 minutes.
3. Preheat grill on medium heat.
4. Place a piece of chicken, pineapple, bell pepper, and onion on a skewer. Repeat so the skewer has 2 pieces of each.
5. Grill skewers on covered grill for 5-6 minutes per side.
3. Fresh Summer Salsa with baked tortilla chips
Directions
Chop tomatoes, onion, jalapeno, and cilantro and mix in a medium bowl. Squeeze half a lime over the salsa while mixing to maintain freshness. Add a sprinkle of salt and pepper to taste and mix well.
Yield: 10 servings
Ingredients:
15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)
Preparation:
1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.
4. Grilled Eggplant
Recipe and photo from www.eatwell.com – slightly altered
Makes 4 servings (1 sandwich each). For the 21 Day Fix this is 2 yellow, 1 green, 1/2 blue and 1/2 tsp.
2 Tbsp chopped basil
1 Tbsp extra virgin olive oil
8 1/2 inch slices eggplant
1/2 tsp garlic powder
8 slices whole grain bread
4 slices fresh mozzarella cheese
1/3 cup roasted red peppers
4 slices of onion
Preparation:
1. Preheat grill to medium-high.
2. Using the oil, lightly brush each side of the eggplant and sprinkle with garlic power.
3. Grill Eggplant for 6 minutes, flip, and top 4 of the pieces with 1 piece of cheese.
4. Toast the bread on the grill- 1-2 minutes per side.
5. Sprinkle basil on four slices of bread and top with 1 cheesy eggplant, red peppers, onion, a non cheesy eggplant and other slice of bread. Cut in half and serve warm!
5. Portobello Mushroom Pizza
Preparation:
1. Heat oil in saucepan over medium-high heat.
2. Add onion and cook 5-6 minutes.
3. Add garlic and tomato paste and cook, stirring frequently, 2-3 minutes (don’t let it burn!!)
4. Add wine and cook, stir constantly 2-3 minutes.
5. Add tomatoes, agave, salt, and pepper. Bring to boil, stirring frequently. Reduce heat to low and gently boil 3 minutes.
6. If using cheese- add and stir occasionally for 1 hour. If not skip to step 7 🙂
7. Add basil; mix well.
6. Spinach and Cheese Stuffed Mushrooms
Yield: 12 servings, 2 mushrooms each; Picture and recipe from the Beachbody Blog.
Ingredients:
2 tsp. olive oil
24 large mushrooms, cleaned, stems removed and finely chopped
½ medium onion, finely chopped
3 cups raw baby spinach
4 cloves garlic, finely chopped
1 dash crushed red pepper
½ tsp. finely chopped fresh rosemary
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
½ cup part-skim ricotta cheese
½ cup shredded mozzarella cheese
Preparation:
1. Preheat oven to 350° F.
2. Heat oil in a large skillet over medium-high heat.
3. Add mushroom stems, onion, and spinach; cook, stirring frequently, for 5 to 6 minutes until tender.
4. Add garlic, red pepper, and rosemary. Season with salt and pepper (if desired); cook, stirring frequently, for 1 minute.
5. Add ricotta cheese; mix well.
6. Evenly fill mushrooms with spinach mixture.
7. Place mushrooms on a large baking sheet. Evenly top with mozzarella cheese. Bake for 20 to 25 minutes, or until bubbly.
7. Looking for a sweet treat? Try these peanut butter chocolate bars.
8. Or these Delicious Avocado Brownies!
Servings: 16
For the 21 Day Fix this is 1/2 yellow and 2 tsp – but it’s worth it!
Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
½ cup pure maple syrup
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
1 tsp. pure vanilla extract
¾ cup unsweetened organic cocoa powder
½ tsp. Himalayan salt
¼ cup gluten-free flour
⅓ cup dark chocolate chips
A dash of cinnamon!
Directions:
1. Preheat oven to 350 F.
2. Line an 8 x 8-inch baking pan with aluminum foil and spray with nonstick spray.
3. Mix mashed avocado, coconut oil, egg, maple syrup, and vanilla extract in a bowl until thoroughly mixed.
4. Combine cocoa powder, salt, cinnamon, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add dark chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an half hour before removing from pan. Cut into 16 squares.
