Happy Fourth of July from Boston Children’s Hospital! If you’re planning on firing up the grill and inviting family and friends to join you for a backyard barbeque this afternoon, why not create a few menu items that are both delicious and heart healthy? The following recipes were complied by the staff at Boston Children’s Heart Center, each a healthy twist on a traditional BBQ favorite. Enjoy!
Appetizer: Low fat deviled eggs
Serving deviled eggs? Try low-fat cottage cheese for healthier take on a sinful treat.
INGREDIENTS
- 12 large hard-boiled eggs, peeled
- 1/3 cup nonfat or low fat cottage cheese
- 1/4 cup low-fat mayonnaise
- 3 tablespoons minced fresh chives or scallion greens
- 1 tablespoon sweet pickle relish
- 2 teaspoons yellow mustard
- 1/8 teaspoon salt
- Paprika for garnish
PREPARATION
- Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add cottage cheese, mayonnaise, chives (or scallion greens), relish, mustard and salt; process until smooth.
- Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.
Tip: To hard-boil eggs, place them in a saucepan and cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
Recipe originally found here.
SIDE DISH: Red, White and Blue Potato Salad
Mayonnaise may be a key ingredient in most potato salad recipes, but this heart-friendly version substitutes the mayo with olive oil—without skimping on taste.
INGREDIENTS
- 2 pounds baby potatoes, a mix of white and blue (or purple)
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- 3/4 cup chopped roasted red peppers, rinsed
- 4 scallions, thinly sliced
- 1/4 cup chopped fresh herb (parsley, cilantro or mint)
PREPARATION
- Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, about 15 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes.
- Whisk lemon juice, oil, salt and pepper in a large bowl. Cut the potatoes in half, add to the bowl and toss to coat.
- Just before serving, add peppers, scallions and mint to the salad and toss gently.
TIP: Finish Step 3 just before serving. Add more lemon juice and/or salt to taste.
Recipe originally found here.
SIDE SALAD: Romaine, grilled avocado and smoky corn salad with chipotle-Caesar dressing
A refreshing side salad is a healthy alternative to potato chips and other junk foods. This salad is perfect for outdoor eating on a hot summer afternoon.
INGREDIENTS
- 1/4 cup grated parmesan
- 1/2 cup extra-virgin olive oil
- 1/4 cup fresh lime juice
- 1 teaspoon minced garlic
- 1 tablespoon minced canned chipotle chiles in adobo
- 3 tablespoons vegetable oil
- 2 ears of corn, shucked
- 2 firm-ripe 6-to 8-ounces avocados, halved and pitted but not peeled
- 1 head romaine (1 pound), tough outer leaves discarded and head quartered lengthwise, then cut crosswise into 1-inch strips
PREPARATION
Prepare grill for direct-heat cooking over hot charcoal (high heat for gas). Put parmesan in a medium bowl and add olive oil in a slow stream, whisking. Whisk in lime juice, garlic, chipotles, and 1/4 teaspoon each of salt and pepper. Rub vegetable oil on corn and cut sides of avocados, then season with 1/8 teaspoon each of salt and pepper. Grill avocados, cut sides down, and corn, covered only if using a gas grill, turning corn occasionally, until golden-brown, 3 to 4 minutes. Peel avocados and thinly slice. Cut corn kernels from cobs. Toss romaine with dressing and serve topped with avocado and corn.
TIP: Corn and avocados can be grilled, in batches if necessary, in a lightly oiled hot grill pan over medium-high heat.
Recipe originally found here.
MAIN DISH: Lean Turkey Burgers
Turkey or chicken burgers can be up to 90% leaner than beef and often contains less fat. But just because it’s leaner doesn’t mean it needs to be any less juicy or tasty.
INGREDIENTS (makes 4 burger patties)
- 1 pound of ground turkey
- 1 (1 ounce) package of ranch dressing mix
- 1 egg
- 3 cloves of garlic, minced
- ¼ cup Worcestershire sauce
- Salt and pepper to taste
PREPARATION
- Preheat an outdoor grill for medium-high heat and lightly oil the grate.
- Knead together the turkey, ranch mix, egg, garlic, Worcestershire sauce, seasoned salt and pepper in a bowl until evenly combined; divide into 4 equal portions and form into patties.
- Cook on the preheated grill about 5 minutes per side for well done. Add any veggie toppings you’d like. Try it on a whole-wheat bun with some fresh tomatoes, onions and lettuce.
Recipe originally found here.
Show your patriotic spirit with a healthy, flag-themed fruit spread.
INGREDIENTS
- Fresh strawberries
- Fresh Blueberries
- Fresh Bananas
- Kabob sticks
PREPARATION
Wash fruit and place on a paper towel to dry. Cut the stems off the strawberries, slice the bananas into sections of 5-6 pieces. Using a kabob stick, slide the fruit onto the stick—placing equal amounts of blueberries at the top of 5 kabobs—and arrange on a platter.
Recipe originally found here.