July 4th Menu Makeover

Been working hard to get swimsuit-season fit and don’t want to slow your progress with a holiday splurge? You’re in luck — this July 4th menu has had a healthy makeover too!

Appetizer

Lighten rich, creamy dips by substituting reduced-fat or fat-free sour cream or cheese. For a superfast appetizer, reach for store-bought hummus or vegetable or fruit salsas. Serve dips and salsas with baked pita chips or fresh veggies.

Roasted Red Pepper Hummus Bites

Prep time: 10 minutes

Ingredients

12 (1/4-inch-thick) cucumber slices

1/3 cup roasted red pepper hummus

1/4 tsp. dried oregano

2 tbsp. crumbled feta cheese

Red bell pepper strips (optional)

1. Lay cucumber slices on flat work surface. Pat dry with paper towels.
2. In mixing bowl stir together hummus and oregano.
3. Top each cucumber slice with hummus mixture.
4. Arrange on serving platter. Sprinkle each with cheese and garnish with pepper strips, if desired.
5. Serve immediately or cover with plastic wrap and chill until ready to serve.

Serves 4

Per serving: 39 calories, 3g carbohydrate, 1g protein, 1g fiber, 2g fat, 0g saturated fat, 2mg cholesterol, 117mg sodium

Main Dish
If you’re cooking burgers and hot dogs, look for a growing number of lean choices. When it comes to ground meats, they’re typically labeled from 80 percent to 99 percent lean. Try ground turkey breast and ground chicken breast in addition to lean ground beef. Want to go beyond burgers? Consider grilled pork tenderloin, skinless turkey tenderloin or skinless chicken breasts. Just remember – don’t overcook lean meats in order to keep them juicy and flavorful, and test for doneness with a meat thermometer.

Garlic-Herb Turkey Burgers

Prep time: 10 minutes*

*Chill time extra

Cook time: 12 minutes

Ingredients

1 lb. ShopRite lean ground turkey breast

1/2 small onion, finely chopped

3 cloves garlic, very finely minced

1 tsp. dried basil leaves

1/2 tsp. dried oregano leaves

4 slices lowfat cheese (optional)

4 whole-wheat rolls

1. Crumble ground turkey breast into medium bowl. Sprinkle with remaining ingredients except cheese and rolls; mix well. Shape into 4 patties, each 1/2 to 3/4 inch thick. Cover and refrigerate. (For best flavor, chill 2 to 4 hours to allow flavors to blend.)
2. Preheat grill to medium-high.
3. Place patties on grill. Grill, covered, 6 to 8 minutes per side or until done (165°F). Top each patty with 1 slice cheese, if desired; place rolls, cut side down, on grill during last minute of cooking; serve patties in grilled rolls.

Serves 4

Per serving: 230 calories, 20g carbohydrate, 31g protein, 3g fiber, 2.5g fat, 1g saturated fat, 70mg cholesterol, 230mg sodium  

 

Grilled Peanut Chicken

Prep time: 5 minutes

Cook time: 12 minutes

Ingredients

2 tbsp. ShopRite peanut butter

1 tbsp. fresh lime juice

2 tsp. ShopRite soy sauce

1 clove garlic, chopped

1/2 to 3/4 tsp. curry powder

Dash ground red pepper

4 boneless, skinless chicken breast halves (1 lb.)

1. Coat grill rack with nonstick cooking spray. Preheat grill to medium.
2. In small bowl stir together peanut butter, lime juice, soy sauce, garlic, curry powder and ground red pepper.
3. Place chicken breasts on grill rack. Brush with half the peanut butter mixture. Grill 6 minutes; turn and brush with remaining sauce. Grill 6 to 7 minutes more or until chicken is no longer pink (165°F).

Serves 4

Per serving: 152 calories, 2g carbohydrate, 22g protein, 1g fiber, 4g fat, 1g saturated fat, 50mg cholesterol, 360mg sodium

Side Dish

Many traditional summer sides call for mayonnaise or salad dressing, so slimming down your favorite can be as simple as using a reduced-fat, reduced-calorie dressing or mayonnaise. Or, instead prepare vinegar-based salads.

Cabbage and Apple Slaw

Prep time: 10 minutes*

*Chill time extra

Ingredients

1 lb. pre-shredded cabbage (7 cups)

1/4 cup chopped red onion

2 Granny Smith apples, cored and chopped

1/2 cup ShopRite chopped walnuts

1/4 cup ShopRite cider vinegar

1/4 cup apple cider or apple juice

1 1/2 tsp. honey

1 tbsp. finely chopped fresh parsley

1. In large bowl combine cabbage, onion, apples and walnuts.
2. To prepare dressing, whisk together the vinegar, cider and honey in a small bowl. Add salt and pepper to taste.
3. Toss dressing with vegetables. Sprinkle with parsley.
4. Chill until ready to serve.

Serves 4

Per serving: 185 calories, 24g carbohydrate, 6g protein, 5g fiber, 9g fat, 1g saturated fat, 0mg cholesterol, 61mg sodium

Sippers and Sweets?

Good question! You’re smart to keep an eye out for belly-busting beverages and desserts. Substitute water or diet soda for sugary lemonades, ice teas or soft drinks. And don’t forget to count calories from alcoholic beverages, because they too can add up quickly. Just one regular 12-ounce soda or beer has 150 calories. If you were to drink a couple, you’d be consuming several hundred calories! As far as dessert is concerned, fresh fruit makes a sweet and healthy ending to any meal. Enjoy a simple fruit salad or pair fresh fruit with yogurt, low-fat ice cream or a slice of angel food cake.