Healthy Fourth of July Recipes

Written by admin   // June 25, 2010   // 0 Comments

Independence day is nearly here and Americans across the country are gearing up for grub at their annual barbecues. But navigating typical Fourth of July cookout staples can be frustrating for those focused on healthy eating.

Elizabeth Edelman, resident culinary expert and healthy eating guru at Diabetes Daily (, has developed nutritious adaptations of American classics, including a holiday-themed sangria, stuffed hamburgers, healthy shish-kabobs with tomatillo salsa and a fresh take on corn that are easy to make and sure to please – whether you are hosting or just bringing something to share – at any Fourth of July celebration.

Red White and Blue Sangria

What You Need:

1 bottle chilled white wine (Elizabeth likes Rioja when she makes Sangria)

1/2 cup peach schnapps

1 shot Cointreau or triple sec

1-cup diet 7UP

1/2-cup diet ginger ale

1 cup sliced strawberries (fresh or frozen)

1/2-cup raspberries

(fresh or frozen)

1-cup blueberries (fresh or frozen)

How to Make It:

Combine the chilled white wine, the peach schnapps and the Cointreau in a large pitcher and stir. Add the strawberries, raspberries and blueberries to the pitcher. Top with the 7UP and the ginger ale and stir lightly to combine. Pour into individual glasses.

Serves 6.

Nutrition Facts per Serving

Calories: 127

Carbohydrates: 9g

Fiber: 2g

Sugars: 4g

Total Fat: 0g

Saturated: 0g

Trans: 0g

Sodium: 1mg

Protein: 1g

Hamburgers Stuffed with Cream Cheese and Jalapenos

What You Need:

1 lb. ground sirloin

1 egg, lightly beaten

1/2 tsp. kosher salt

1/4 tsp. freshly ground black pepper

6 oz. whipped cream cheese

4 jalapeno peppers, seeded and chopped

Lettuce, for wrapping

Any condiments you may want

How to Make It:

Heat your grill over medium heat. While the grill is heating, combine the cream cheese and the chopped jalapenos in a bowl and stir to combine. Set aside.

In a large bowl, combine the ground sirloin, the egg, kosher salt and black pepper.

Form eight 1/4″ thick patties. Spoon the cream cheese and jalapeno mixture onto half of the patties. Place the other patties on top of the cream cheese and press to seal them shut.

Grill the burgers over medium heat, for about 6-10 minutes per side, or until cooked to desired temperature.

When the burgers are done, remove from the grill and wrap in the lettuce leaves.

Serves 4.

Nutrition Facts per Serving

Calories: 344

Carbohydrates: 3g

Dietary Fiber: 0g

Sugars: 2g

Fat: 25g

Saturated: 12g

Trans: 1g

Sodium: 499mg

Protein: 26g

Mahi Mahi and Pineapple Skewers With Tomatillo Salsa

* These kabobs can be made with any type of meat, tofu, pork, chicken or shrimp.

What You Need:

12 oz. Mahi Mahi, cut into 1” chunks

1-cup pineapple chunks

1 bell pepper (any color) cut into chunks

Salt and freshly

ground black pepper

Corn tortillas

Tomatillo salsa, recipe follows

How to Make It:

If you’re using wooden skewers, soak for at least 30 minutes prior to grilling. Preheat a grill to high heat.

Alternate fish, pineapple and peppers onto the skewers.

Sprinkle with salt and pepper. Place the skewers on the grill and cook for 3-5 minutes, turning once. Be sure not to overcook!

Wrap the tortillas in foil and place on the grill to warm. Remove skewers from the grill. Assemble your tacos, and top with salsa.

Serves 4.

Nutrition Facts per Serving

Calories: 156

Carbohydrates: 19g

Fiber: 2g

Sugars: 5g

Total Fat: 1g

Saturated: 0g

Trans: 0g

Sodium: 659mg

Protein: 18g

Tomatillo Salsa

What You Need:

2 Anaheim Chile peppers, roasted, peeled, and chopped

1 pound fresh tomatillos, peeled, stems removed, about 10 to 12

2 fresh Serrano chiles, cut in half

1/2 cup chopped onion

1 medium clove garlic, minced

1/4 tablespoon chopped fresh cilantro

1-teaspoon olive oil

1-teaspoon limejuice

1/4-teaspoon salt

How to Make It:

Pulse tomatillos in food processor until coarsely chopped. Add peppers and next 3 ingredients; pulse until small dice, but do not over process. Pour into a serving bowl. Stir in the olive oil, limejuice, and salt until well blended. Cover and chill.

Serves 4.

Nutrition Facts per Serving

Calories: 74

Carbohydrates: 13g

Fiber: 3g

Sugars: 8g

Total Fat: 2g

Saturated: 0g

Trans: 0g

Sodium: 151mg

Protein: 2g

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