Cooking this week: Healthy meals for your picnic
With June underway and as the summer gets ready to kick off, now is the perfect time to pack a basket and head out to the beach or park to enjoy a nice meal.
But many typical picnic foods, such as potato salad and fried chicken, are loaded with calories and fat. If you’re still looking to slim down for summer and stay on a healthy diet, don’t worry! There are many tasty and nutritious options that you can pack for your picnic instead.
From creative wraps and sandwiches to lightening up a potato salad without mayo, we’ve got you covered this week. We’ve planned out 5 daily recipes for you that will get you in the mood for summer!
So instead of busting out a bag of potato chips on your next summer outing, try these recipes instead. Each comes in at under 375 calories:
Monday: Curry chicken salad sandwiches
This simple, but tasty sandwich gets its flavor from the curry powder, red onion and pineapple. The recipe calls for light mayo, low-fat yogurt, and double-fiber whole wheat bread, which eliminates significant calories and fat.
Per serving: 321 calories; 14.1g fat, 28.4g carbohydrates, 32.4g protein, 10.9g fiber
Tuesday: Grilled veggie and hummus wrap
Here’s a flavorful vegetarian recipe that uses eggplant, red pepper, feta cheese, onion, and hummus as its main ingredients. Besides wholesome veggies and meatless protein, this dish also provides a good source of fiber from the whole grain flatbreads.
Per serving: 356 calories; 22.7g fat, 35.4g carbohydrates, 16.8g protein, 15.3g fiber
Wednesday: Shrimp and black bean salad
You’ll get a good source of protein in this zesty salad that includes fresh tomatoes, peppers and cilantro, and is seasoned with cumin and chili. Have this recipe ready in just 20 minutes!
Per serving: 273 calories; 12g fat, 19g carbohydrates, 21g protein, 6g fiber
Thursday: Zucchini rice casserole
This low-fat take on the traditional casserole is not only portable, but is also packed with vegetables and other nutritious ingredients. Its healthy substitutions include brown rice instead of white, turkey sausage for pork, low-fat milk, and smaller amounts of cheese.
Per serving: 248 calories; 9g fat, 29g carbohydrates, 13g protein, 2g fiber
Friday: Country potato salad
This healthy potato salad, at just 138 calories per serving, doesn’t rely on mayo for its rich flavor! It uses smoked ham, hardboiled eggs, nonfat buttermilk, and lemon juice instead.
Per serving: 138 calories; 4g fat, 20g carbohydrates, 6g protein, 2g fiber