July 2, 2008 - With July 4th right around the corner, we can almost smell the bbq (maybe that’s because one of our neighbors is literally grilling a burger right now). This is the perfect month to get the summer party started so whether you’re going for a casual, fancy or diet-friendly vibe at your get-together, we’ve got some suggestions.
PT Alert! The average person attending a summer BBQ consumes at least one soda, a hot dog, a burger, chips, coleslaw, potato salad, and dessert. That can easily exceed 1,500 calories. So beware.
With some planning you can still enjoy all the festivities (and the food) without regretting it later. So, without further ado, here’s your need-to-know BBQ info:
Stock up on essentials:
Grill Meats - Typical BBQ meat options include hot dogs, burgers, and chicken. Keep steaks and sausage on hand and you’re always ready to be the queen of the grill. Of all the choices, grilled chicken is definitely your healthiest bet. Try it bunless on a plate loaded with veggies like tomatoes, onions, and lettuce. Or, if you’re carb-loading, pile your chicken and veggies onto half of a bun, and enjoy an open-faced sandwich.
Hot Dogs - There’s only one name in dogs: Nathan’s - 100 % ground beef in a natural casing. If you’ re watching calories, try Hebrew National 97% Fat Free Beef Franks - These 50-calorie pups taste like the real thing but have a fraction of the calories and just 1.5 grams of fat each. (Make sure you get the 97% Fat Free ones and not the Reduced Fat dogs — those have way more calories and fat)
Veggie Burgers - A lot of people think veggie dogs and burgers are for wimps. Amys Burgers are super healthy and both meat-eaters and vegetarians flip for these barbeque-flavored patties packed with protein, veggies, oats, and walnuts. All that and just 120 calories and 2.5 fat grams each. We also like Gardenburgers (especially the Black Bean Chipotle one), and Boca burgers, too. Or, make a Grilled Portobello Burger (see below).
Side Dish Dos and Don’ts - Run screaming from (or just politely decline) mayo-soaked sides like slaws, potato salad, and macaroni salad. Each tiny serving is crammed with fat and calories. Instead opt for sweet corn on the cob (trade the butter for a squirt of lemon or lime and some salt & pepper), baked potato with salsa (grilled sweet spuds taste amazingly good plain), or grilled veggies. See recipes below for some side dish options.
Sweets - Desserts don’t have to be calorie-loaded catastrophes. Grilled fruit kabobs are insanely good. Mango, banana, pineapple on the grill are an awesome alternative to plain fruit salad. Also, icy treats (like sorbet and ice pops) instead of creamy ones (ice creams) – will save you oodles of fat and calories.
Weight Watchers Sherbet and Ice Cream Bars – If you can’t pass up the ice cream, these portion-controlled pops combine creamy vanilla ice cream and fruity sherbet. Each bar has just 60 calories and a half-gram of fat (available in Strawberry, Key Lime, and Passion Fruit).
Fave Recipes
Potato salad, the ultimate comfort food at summer gatherings, is usually loaded with calories and fat (see Side Dish Dos and Don’ts above). Fortunately, our Pretty Tough Testers have come up with a version that tastes great and is great for you.
Red Potato Salad
Ingredients:
3 qts. water
2 lbs. small red potatoes
1/4 cup low fat mayonnaise
1/4 cup non-fat sour cream
1 Tbs. coarse ground mustard
2 Tbs. parsley (minced)
1/4 tsp. salt
1/8 tsp. fresh ground black pepper
Directions:
Place water in a large pot and bring the water to a boil over medium heat. Boil the potatoes until tender (15-20 minutes). Remove potatoes and let cool for about 10 minutes. Chill thoroughly in the refrigerator.
Cut potatoes into one-half to one inch pieces.
Place potatoes in mixing bowl and add mayonnaise, sour cream, mustard, parsley, salt and pepper.
Mix together gently and chill well before serving.
Product Picks for Your BBQ!
d’Oni Specialty Sauces - These low-cal, fat-free marinades are packed with flavor. Use ‘em on chicken, seafood, veggies and more! Our fave? Bold as Love Honey-Habanero-Mustard.
Mustards - Buy a range. New Brunfel’s has some good hot and sweet mustard. Jack Daniel’s varieties are inexpensive. Coleman’s English packs a real punch.
Ketchup - Generally, ketchup is loaded with sugar and artificial stuff, but people will want it. Have Heinz on hand, but also Tabasco’s kicked-up variety.
Buns - Try a crusty french loaf for both hot dogs and sausage. It is also hard to beat the potato roll for a burger.
Anything else?
Wash down with a glass of ice-cold, home-made lemonade.
1. Stir together ½ cup lemon juice and 1/3 cup sugar in a pitcher until the sugar dissolves. Stir in 3 cups water; chill.. don’t use sugar, use simple syrup. Make simple syrup (one part boiling water to one part sugar, stir and let cool)
2. Add some salt. Not a lot but it brings out the sweetness of the syrup and the tartness of the lemons.
Come & Get It
Roast Corn on the Grill
Cooking corn with the husks on adds a sweet, smoky flavor. You can grill fresh corn without the husks, but be careful not to burn them (although a golden charring greatly enhances the flavor). Or, wrap husked corn with seasonings in heavy duty foil.
Pull husks away from corn, leaving husks attached. Remove silks, push husks back in place, tying with string to hold husks firmly around corn. Soak corn in cold water for about 15 minutes.
Remove the corn from the water and brush the kernels with olive oil. Place on preheated grill about 3 inches from coals on medium setting;. Cook, with cover down, 25-30 minutes or until done, turning frequently. The sweeter the corn, the less time required for cooking. You’ll know it is done when you press a kernel and it shoots out it’s sweet liquid. Serve with salt, pepper and butter.
Pretty Tough Tip:
For Mexican style corn, squeeze lime juice on each ear and sprinkle with salt and chile powder or paprika.
Grilled Portobello Mushroom Burgers
Ingredients:
4 large portobello mushroom caps
1/3 cup balsamic vinegar
1/2 cup water
1 tablespoon sugar
1 garlic clove, minced
2 tablespoons olive oil
Salt and freshly ground black pepper
4 whole-wheat buns
4 slices vine ripened tomatoes
4 slices red onion
2 bibb lettuce leaves, halved
Directions:
Clean mushrooms and remove their stems. Place in a glass dish, stem side up.
To prepare the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, and olive oil. Season with salt & pepper. Drizzle marinade over mushrooms and let stand for one hour.
Prepare a hot fire and lightly coat the grill rack with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the mushrooms on medium heat, turning often, until cooked through, about 5 minutes on each side. Baste with marinade to keep from drying out.
Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately.
Pretty Tough Tip:
The meaty-textured portobello mushroom is the perfect substitute for a hamburger. One portobello mushroom has about 30 calories and no fat or cholesterol. By comparison, a 3-ounce hamburger patty has 235 calories, 16 grams of fat and 76 milligrams of cholesterol.
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