Healthy Summer Cookout Recipes

Want some healthy alternatives to the same 'ol 4th of July cookout spread? The recipes below have something for everyone. Beans for the vegetarian or turkey burgers for the meat lover. Replace calorie-laden pasta and egg salad with the ones below and feel good about yourself the next day. And don't forget the dessert!

4th of July Clean Eats

Black bean burgers
Makes 4 servings.

Ingredients:
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Instructions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
5. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 198
• Fat: 3 g
• Carbs: 33.1 g
• Fiber: 9.8 g
• Protein: 11.2 g
• Sodium: 607 mg

Spicy Grilled Turkey Burgers
Makes 4 servings.

Ingredients:
• 1 lb. lean ground turkey breast
• 1/4 cup salsa
• 1 Tbsp. jalapeno pepper, minced
• 1 clove garlic, minced
• 1/2 cup onion, finely chopped
• 1/2 tsp. dried oregano
• 1/4 cup egg whites or substitute
• 4 whole grain hamburger buns

Instructions:
1. Heat coals or grill to medium heat.
2. Combine all ingredients except hamburger buns in a large bowl. Mix well.
3. Shape into 4 patties. Grill for about 5-7 minutes per side or until no longer pink in the center. Serve on buns with toppings of your choice.

Nutrition Facts:
Serving Size: 1 patty
Amount Per Serving:
• Calories: 336
• Fat: 10 g
• Carbs: 30 g
• Sugar: 5 g
• Protein: 31 g

Barbecue Bean Salad
Makes 4 servings.

Ingredients:
• 1/3 cup prepared spicy barbecue sauce
• 3 tablespoons cider vinegar
• 2 teaspoons molasses
• 1 15-ounce can pinto beans, rinsed
• 2 medium tomatoes, seeded and coarsely chopped
• 1 bunch scallions, trimmed and chopped (1 cup)
• Freshly ground pepper to taste
• Hot sauce to taste

Instructions:
1. Whisk barbecue sauce, vinegar and molasses in a large bowl.
2. Add beans, tomatoes and scallions; toss to coat. Season with pepper and hot sauce.
3. If not serving immediately, cover and refrigerate for up to 2 days. Serve at room temperature.

Nutrition Facts:
Serving Size: 3/4 cup
Amount Per Serving:
• Calories: 142
• Fat: 0 g
• Carbs: 30 g
• Fiber: 8 g
• Protein: 6 g
• Sodium: 409 mg

Spring Bowtie Pasta Salad
Makes 6 servings.

Ingredients:
• 8 ounces uncooked whole-wheat bowtie pasta
• 1/4 pound fresh asparagus spears (about 10)
• 1 cup frozen petite peas
• 1/4 cup shaved fresh Parmesan cheese
• 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Instructions:
1. Cook pasta according to package directions, omitting salt and fat.
2. Add asparagus and peas during last 2 minutes of cooking. Drain pasta mixture; rinse under cold water.
3.Combine pasta mixture and remaining ingredients in a medium bowl, tossing well. Serve immediately.

Nutrition Facts:
Serving Size: 1 cup
Amount Per Serving:
• Calories: 175
• Fat: 1.2 g
• Protein: 7.1 g
• Carbs: 33.7 g
• Fiber: 2.4 g
• Sodium: 214 mg

Eat-Clean Egg Salad
Yield: 1 cup of egg salad

Ingredients:
• 1/4 cup fat-free cottage cheese
• 1 Tbsp skim milk
• 1 tsp mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Instructions:
1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Nutrition Facts:
Amount Per Serving:
• Calories: 170
• Fat: 3.5 g
• Carbs: 18 g
• Fiber: 3.5 g
• Protein: 17 g
• Sodium: 528 mg

Blueberry Crumble
Makes 8 servings.

Ingredients:
• 6 cups blueberries, fresh or frozen
• 1/8 to 1/4 cup natural organic sugar or organic honey
• 1 tbsp arrowroot powder
• 4 tbsp water
• 2-3 cups granola or muesli

Instructions:
1. Preheat oven to 375 degrees F
2. Place berries in a deep oven-proof baking dish or in individual baking dishes.
3. In a small bowl, mix water and arrowroot powder thoroughly. Stir in the honey or sugar and pour over the blueberries. Top with granola.
4. Bake uncovered for 30 to 40 minutes. Serve right from the oven or at room temperature.

Nutrition Facts:
Amount Per Serving:
• Calories: 189
• Fat: 3 g
• Carbs: 41 g
• Fiber: 7 g
• Sugars: 19 g
• Protein: 5 g
• Sodium: 1.5 mg

Recipe courtesy of The Eat-Clean Diet Cookbook (Robert Kennedy Publishing, 2007).

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