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Slim Down Your BBQ

Beth Colucci

It’s Warmer weather means grilling and more time spent with friends, family, and delicious food. Burgers, pasta salads, desserts, etc. all add up and can sabotage the summer body you worked hard for; on average, men consume 3500 and women 2500 calories per BBQ! Below you’ll find some simple tips to trim down calories and fat at your next BBQ. (I’ve provided URLs to guide you to the exact recipe)

Coleslaw
▪ Replace the mayo with Greek Yogurt
▪ Make a vinegar-based coleslaw for a twist on
the classic. (search “California Coleslaw” on
allrecipes.com)
Macaroni/Pasta Salad
▪ Use whole wheat and high-fiber pasta or quinoa
▪ Replace mayo with Greek Yogurt or avocado for a Mexican-inspired twist (Search “Mexican Pasta Salad with Creamy Avocado Dressing” on eatingwell.com)
▪ Make a pesto-pasta salad (bhg.com/recipe/italian-pesto-pasta-salad)
Potato Salad
▪ Replace half the mayo with Greek Yogurt
▪ Try grilled sweet potatoes instead
▪ Cut 60% calories and 80% fat here: http://www.myrecipes.com/recipe/ potato-salad-with-parsley-chives
Chicken
▪ Choose chicken breasts over thighs, drumsticks, and wings and white meat over dark meat
▪ Make chicken burgers loaded with veggies
▪ Take the skin off before you marinade:
▪ 4 oz. with skin: 223 calories, 8.8g fat, 2.5g saturated fat
▪ 4 oz. without skin: 187 calories, 4g fat, 1.2g saturated fat
Red Meat
▪ Use lean grass fed organic beef over ground chuck for burgers
▪ Replace half with beef in a burger with sautéed mushrooms
▪ Try a Portobello or Black Bean burger instead
▪ Trade in beef steaks for Tuna or Salmon steaks
▪ Swap hot dogs with grilled shrimp skewers, turkey dogs or nitrate-free dogs ▪ Instead of grilling up whole steaks, try steak skewers loaded with veggies
Use leaner cuts of steak and trim any visible fat:
▪ 4 oz. Porterhouse: 337 calories, 25g fat, 10g saturated fat
▪ 4 oz. Top Sirloin: 240 calories, 11g fat, 4g saturated fat
Other Swaps
▪ Pretzels > Pistachios
▪ Chips and Dip > Veggies and Hummus
▪ Enriched, White Hamburger & Hot Dog Buns > 100% Whole Wheat Buns
▪ Creamy Sauces, Sweet Marinades > Citrus, Spice-Based Marinades
▪ Butter and Salt for Corn on the Cob > Freshly Squeezed Lime Juice
▪ Ice pops >Frozen Bananas Covered in Greek Yogurt, Rolled in Granola
▪ Ice cream > Frozen Yogurt

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