Celebrate the Fourth with these healthy, festive meals
Gearing up for a big Fourth of July BBQ? Celebrate this Independence Day by making your own all-American recipes.
Gearing up for a big Fourth of July BBQ? Celebrate this Independence Day by making your own all-American recipes.
With summer cookouts it's easy to just pack on the calories with fat-laden meats and sides, but fortunately with just a few simple substitutions you can serve dishes that are fresh and wholesome as well as full of flavor.
We've scoped out some lightened up grilling favorites plus some patriotic desserts and sides to get you ready for a fun day with family and friends while celebrating the birth of our country.
From red, white and blue potato salad that substitutes lemon vinaigrette for mayo to healthy chicken burgers, these dishes are perfect to enjoy before you head off to see fireworks or a parade:
1. Red, white and blue potato salad
This festive potato salad doesn't even need mayo for its rich flavor! This lightened up side dish is dressed with lemon vinaigrette and fresh mint, and only comes in at 206 calories per serving.
Per serving: 206 calories; 7g fat, 30g carbohydrates, 4g protein, 3g fiber
View recipe on eatingwell.com >
2. Pork tenderloin with maple-chipotle sauce
Marinate the pork overnight with this flavorful maple-chipotle sauce made from maple syrup, vinegar, mustard, garlic, and chipotle. The next day you'll just need to grill the pork for 20 minutes and it will be ready to serve.
Per serving: 259 calories; 23g fat, 23g carbohydrates, 7g protein, 0g fiber
View recipe on fitnessmagazine.com >
3. Chicken burgers with guacamole, cheddar, and ground tomato
Try this leaner, low-calorie alternative to a gourmet burger that uses ground chicken instead of beef. Combined with breadcrumbs, guacamole, charred tomatoes, and low-fat cheddar cheese, this burger is only 322 calories.
Per serving: 322 calories; 8g fat, 31g carbohydrates, 36g protein, 6g fiber
4. Grilled salmon with charred corn relish
You'll get a great source of omega-3s from the salmon, plus it cooks fast on the grill as well! The fish is complemented by a tasty corn relish, that includes corn, tomatoes, olive oil, balsamic vinegar, and slicked basil.
Per serving: 341 calories; 16g fat, 22g carbohydrates, 29g protein, 29g fiber
5. Flag cake
End your party with this Fourth of July dessert tradition. This simple, fun cake has less saturated fat and calories than traditional flag cake recipes. The healthy substitutions include oil instead of butter in the sheet cake, and reduced-fat cream cheese for the frosting.
Per serving: 264 calories; 11g fat, 35g carbohydrates, 5g protein, 2g fiber