In advance of your Labor Day, no need to tell your guests to save up on calories so they can enjoy the festive food. Warm summer days such as Labor Day is always an excuse for barbecue. Some do it the old fashioned way with charcoal while others prefer the less messy way with gas. I sometimes cheat and my smoky rich barbecue is prepared in the oven with the secret being the sauce. Wait until you try the Pulled Pork! Everyone has their own interpretation of their style barbecue but the meal isn’t complete without summer sides like potato salad
Healthy BBQ Tips:
· Select leaner cuts of meat ending in "loin" or "round"
· Sub nutritious sweet potatoes for potatoes to create a healthier potato salad
· Add 1/2 cup salsa to burger patties, equal to 1 cup of vegetables
· Try Greek yogurt instead of mayonnaise in dips
· Create your own marinade to control sodium instead of buying pre-marinated meats
· Make sure to rinse and drain canned beans to reduce sodium
· Burgers don't have to be meat, be adventurous and try a healthier alternative between those buns, recipes below! Fresh tuna mixed with seasonings takes on an Asian twist creating a scrumptious tuna burger. Top it with the sweet tangy Mandarin Sauce for the perfect condiment. Fresh salmon, packed with those heart healthy omega 3’s transforms into unbeatable salmon burger. Don’t worry about extra sauces when the salmon burger pairs up with the quick to prepare spicy Chili Sauce. And, fresh fish gives the appearance of a crab burger but without the price and all the flavor. Nutritious and delicious, these mouth-watering burgers will quickly satisfy all ages.
A few budget friendly entertaining tips:
· Cook with seasonal fruits and vegetables for best prices and freshest.
· Simple, inexpensive flowers (like mums) in causal container add lots of color to a backyard party.
· Instead of steaks or costly meat, serve Pulled Barbecue Pork
· Make ahead chicken and beef shish-kebobs to cut meat costs.
· Serve a specialty seasonal drink to cut bar costs.
· Use beans, a nutritional bargain, to stretch salsas and salads.
· A pan of brownies makes a lot and serves a lot of people.
Southwestern Sweet Potato Salad from Holly Clegg's trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle At Any Age
This recipe saves cooking another side with a potato salad rich in ingredients.
Makes 12 (1/2-cup) servings
6 cups peeled sweet potato (Louisiana yams) chunks (about 2 1/2 pounds)
Salt and pepper to taste
3 tablespoons olive oil, divided
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
2/3 cup frozen corn, thawed
2/3 cup black beans, drained and rinsed
1/4 cup chopped cilantro
3 tablespoons lime juice
1 teaspoon minced garlic
1 tablespoon jarred jalapeno slices
1. Preheat oven 425°F. Coat foil lined baking sheet with nonstick cooking spray.
2. On prepared pan, toss together sweet potatoes, salt and pepper and 1 tablespoon
olive oil. Roast about 30 minutes or until potatoes are crisp. Cool.
3. In large bowl, combine sweet potatoes, red bell pepper, red onion, corn, black beans and cilantro.
4. In blender, puree lime juice, garlic, jalapeno and remaining 2 tablespoons olive oil. Toss with potato mixture and serve.
Nutritional information per serving:
Calories 113 Calories from fat 28% Fat 4g Saturated Fat 0g Cholesterol 0mg Sodium 99mg Carbohydrate 19g Dietary Fiber 3g Sugars 4g Protein 2g Dietary Exchanges: 1 1/2 starch, 1/2 fat
Tuna Burgers From Holly Clegg’s trim&TERRIFIC Diabetic Cooking
If you prefer hamburgers to any food, try this great tuna alternative with an Asian flair. It’s as simple to make as any hamburger, but so much better for you!
4 servings/serving size: 1 burger
1 1/4 pounds fresh tuna
2 teaspoons minced garlic
1 tablespoon Dijon mustard
1 teaspoon lite soy sauce
3 green onions, chopped
1 1/2 teaspoons fresh grated ginger or 1/2 teaspoon ground ginger
Salt and pepper to taste (optional)
1 teaspoon sesame oil
1 recipe Mandarin Sauce (optional; see recipe below)
1. Remove any skin from tuna and coarsely chop in blender or food processor (or with a knife) until the consistency and texture of ground meat.
2. Transfer tuna to bowl and combine with garlic, mustard, soy sauce, green onion, ginger, and salt and pepper (if using). Shape tuna into 4 patties and refrigerate 30 minutes before cooking.
3. Heat the sesame oil in large nonstick skillet over medium heat and cook the tuna burgers for 2–4 minutes on each side or until done. Serve topped with Mandarin Sauce (if using).
1 tablespoon teriyaki sauce
1 tablespoon lite soy sauce
1 teaspoon minced fresh ginger
1/2 teaspoon minced garlic
1 tablespoon plus 1 teaspoon honey
1 (8-ounce) can mandarin oranges, drained and chopped, reserving 1/3 cup juice
In a small saucepan, bring all ingredients to a boil. Reduce heat and simmer for 10–15 minutes until the sauce thickens.
Nutritional information per serving: Calories 179, Protein (g) 34, Carbohydrate (g) 3, Fat (g) 3, Calories from Fat (%) 25, Saturated Fat (g) 0, Dietary Fiber (g) 1, Sugars 1 (g), Cholesterol (mg) 64, Sodium (mg) 166, Diabetic Exchanges: 4 very lean meat
For more information, visit www.hollyclegg.com
Causes Holly Clegg Supports
American Diabetes Association...proceeds from my Holly Clegg Trim & Terrific Diabetic Cooking go to fight diabetes.
America's WETLANDS FOUNDATION...