The 24th of July holiday is coming soon and that means many people will be firing up the grill to celebrate Pioneer Day. Lots of hot dogs, hamburgers and of course, ribs, will be cooked, but there are some healthy food items that you can throw on the grill and make your holiday BBQ a little different. Check them out, along with a couple recipes that won’t affect your healthy eating plan:
Lettuce: Now, we know this may come as a shock, but grilled romaine lettuce hearts until they’re slightly charred with a touch of olive oil, salt and pepper, just may surprise you!
Watermelon: Somehow, grilling watermelon intensifies the sweetness of this summer staple. Who knew?
Mango: Grill these and throw them on top of your burger for a healthy twist.
Portobello Mushrooms: At just over 40 calories per serving and packed with selenium, this is great item to throw on the grill.
Grapes: If you’re going to add skewers to your BBQ, add these between the chicken, steak or shrimp.
Pineapple: Like watermelon, putting pineapples on the grill intensifies their flavor tremendously. Add cinnamon and brown sugar before you grill it and your mouth will enjoy a flavor explosion!
Asparagus: Grill these with olive oil and a little bit of salt and pepper for a healthy treat.
Strawberries: Coat these delicious berries with balsamic vinegar and sprinkle with sugar, grill for a minute or two and prepare to take your love of strawberries to the next level.
Peaches: Grill this sweet fruit skin side down and season with lemon juice, salt, sugar and cinnamon. You won’t be disappointed!
Caesar Salad with Blackened Chicken
Yield: 4 servings
1/2 tsp. Boneless chicken breasts
4 Sliced plum tomatoes
1 Sweet red pepper
10 oz. Salad greens
1/2 to 1 C. Salad dressing
2 tsp. Paprika
1 tsp. Garlic powder
1 tsp. Onion powder
1/2 tsp. Salt
1/2 tsp. Pepper
1/2 tsp. Dried thyme
1/2 tsp. Dried oregano
Combine the seasoning ingredients and rub the seasoning well over the chicken. Grill or broil the chicken in medium high heat for 8-10 minutes and until golden brown and the juice is separated. Arrange the red pepper, the tomatoes, and the salad greens on the serving plates. Slice the chicken breasts and place them over the salad arrangement. Top the chicken with dressing.
Healthy Chicken Kabob with Lemon Marinade
2 chicken breasts, cubed
1red peppers, cut into large chunks
1 red onion, cut into wedges with root intact
1 white onion, cut into wedges with root intact
6-8 cherry tomatoes
1/2 C. olive oil
Juice of 2 lemons
1 tsp. salt
1 tsp. pepper
1 tsp. garlic powder
Whisk all ingredients together and marinate chicken in a Ziploc bag for 1 hour in the refrigerator. To assemble skewers, slide chicken and desired vegetables onto skewers. Rub with olive oil to avoid sticking to the grill. Salt and pepper all sides. Grill on medium-high for about 3-6 minutes on each side (varies by grill).
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