Big plans with family and friends to celebrate Memorial Day? Consider sharing these delicious healthy recipes. You can still enjoy the traditional holiday cookout while making healthy choices!
Have a wonderful and safe holiday weekend.
Zesty Bean Dip and Chips
Stirring salsa into versatile canned refried beans makes a quick and healthy bean dip. It also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese.
Ingredients: 1/4 cup of fat-free canned refried beans; 1 tablespoon of salsa 1 1/2 teaspoons of chopped fresh cilantro; 1 minced scallion , (optional); 1 ounce of tortilla chips , (about 10)
Directions: Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with tortilla chips.
Grilled Turkey Burgers
From Mayo Clinic
Substituting ground turkey breast for ground beef sheds about 200 calories, 7 grams of fat and 4 grams of saturated fat.
Ingredients: 1 pound ground turkey breast; 1/4 cup dried bread crumbs; 1/4 cup chopped onion; 2 tablespoons fresh parsley, chopped; 1 1/2 tablespoons Worcestershire sauce; 1 teaspoon Tabasco (hot) sauce; 4 whole-grain buns; 4 slices tomato; 4 slices red onion; 2 bibb lettuce leaves, halved; 4 tablespoons ketchup
Directions: Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
Classic Boston Baked Beans
From Mayo Clinic
This legume dish is high in folate and a good source of iron. Folate helps form red blood cells, which contain iron. Both nutrients are important in preventing anemia.
Ingredients: 2 cups dried small, white beans (navy beans), picked over and rinsed, soaked overnight and drained; 4 cups water; 2 bay leaves; 3/4 teaspoon salt; 1 yellow onion, chopped; 1/2 cup light molasses; 1 1/2 tablespoons dry mustard; 3 strips thick-cut bacon, cut into 1/2-inch pieces
Directions: In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans have softened but are still firm, 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don’t drain the beans.
Preheat the oven to 350 F. Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup, 4 1/2 to 5 hours. Check periodically to make sure the beans don’t dry out, stirring and adding hot water as needed.
Corn, Arugula and Tomato Salad
From Eatingwell.com via Get Fit on Route 66
Fresh corn and tomatoes make an especially attractive and delicious summer salad. Sweet corn balances the peppery arugula and tart tomatoes.
Ingredients: 3 tablespoons of red-wine vinegar ; 3 tablespoons of minced shallots; 6 tablespoons of extra-virgin olive oil; 1/4 teaspoon of salt; Freshly ground pepper , to taste; 6 cups of loosely packed arugula , (about 6 ounces); 2 cups of corn kernels , (about 4 ears); 1 1/2 pints of cherry tomatoes , halved
Directions: Combine vinegar and shallots in a large bowl and let stand at room temperature for 10 minutes. Whisk oil into the vinegar mixture until blended. Season with salt and pepper. Add arugula and toss to coat. Arrange the arugula on serving plates. Add corn and tomatoes to the bowl, toss to coat with the dressing that remains, then spoon the mixture over the arugula and serve.
Frozen Strawberry Layered Cake
Make a trip to LCCL Strawberry Farm in Armuchee to pick fresh strawberries!
Ingredients: 1 1/2 pounds strawberries, hulled and sliced (about 6 cups); 1/2 cup sugar; 2 Tbsp lemon juice; 1/2 tsp salt; 1 12-oz store-bought, fat-free angel food cake, cut into 1/4-inch slices; 1 quart store-bought, fat-free frozen vanilla yogurt
Directions: To make strawberry sauce, combine strawberries, sugar, lemon juice and salt in a saucepan, stirring over medium heat until the sugar melts and the liquid comes to a simmer. Simmer 15 minutes. Use the back of a wooden spoon to mash about half the berries against the side of the pan. Cool to room temperature and use immediately or refrigerate, covered, up to 2 days. Spoon the frozen yogurt into a large bowl and mash it with the back of a wooden spoon until soft and spreadable.
Line the bottom of a 9-inch round springform pan with one third of the cake slices, cutting any slices to fit the shape of the pan. Top with half the frozen yogurt, spreading it to the sides. Spread 2/3 cup strawberry sauce over the frozen yogurt, then top with half the remaining cake slices, again cutting any to fit. Spread the remainder of the frozen yogurt over the cake, top with 2/3 cup strawberry sauce, and finally seal the top with the remaining cake slices.
Cover with plastic wrap and freeze at least 6 hours or up to 3 days. Let the cake stand at room temperature 10 minutes before unmolding and serving.