10 Healthy Summer Barbecue Foods

July 6, 2011 at 3:30 pm Leave a comment

Make your summer barbecues a little healthier. Cut back on the beef and include leaner meats and more veggies!

1. Lean Turkey Burgers

2. Grilled Vegetables

3. Boiled Shrimp

4. Watermelon – but watch your serving size! (1 serving equals 1 slice or 1 1/14 cup cubes)

5. Chicken Kabobs

6. Corn on the cob

7. Vegetable platter and hummus

8. Coleslaw with low fat dressing

9. Frozen Fruit bars (Dreyers)

10.  Strawberries and Berries with Light Cool Whip

 BBQ Chicken Recipe

Servings:  6

Prep time:  10 minutes

Cook time:  40 minutes

Total:  50 Minutes

Ingredients

  • 1 10 3/4-ounce can tomato puree
  • ½ onion, 3 ounces, chopped fine
  • 3 tablespoons French style whole-grain mustard
  • 3 tablespoons fresh lemon juice
  • sugar substitute equivalent of 2 tablespoons sugar, or to taste
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon hot sauce (optional)
  • ¼ teaspoon ground all-spice
  • ¼ teaspoon ground ginger
  • 1/3 cup water
  • 1 tsp salt
  • freshly ground pepper
  • 6 chicken breasts, 6 ounces, each, bone in, fat and skin removed
  • olive oil cooking spray

Directions

  1. Prepare the coals in the barbecue or light the grill (if you’re going  to  grill this right away).
  2. To make the BBQ sauce: place the tomato puree in a deep sauce pan. Add onion and simmer slowly, covered, for 5 minutes.
  3. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, hot sauce (if using), all-spice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens.
  4. Add the pepper and salt.
  5. This makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately. (You can make the recipe ahead to this point and then let the sauce sit overnight in the refrigerator in order to intensify the flavor.)
  6. When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up.
  7. Grill, turning frequently, for 20 to 25 minutes. Then, brush both sides with BBQ sauce.
  8. Continue to grill until the chicken is no longer pink when cut with a knife.
  9. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Per serving (with 2 tablespoons sauce):

 

 

170 calories (10% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 246 mg sodium

 

 

Diabetic exchanges:

 

 

4 very lean protein

 

 

 

Recipe courtesy of

www.diabetic-recipes.com

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Entry filed under: Diabetes, Diet/Nutrition, Recipes. Tags: , , .

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