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- Top 5 Healthy 4th of July Recipes
Monday, June 30, 2014
Red, White and Blue Potato Salad (via My Recipes)
2 cups fingerling potatoes, halved lengthwise (about 10 ounces)
2 cups small red potatoes, quartered
2 cups small blue potatoes, halved lengthwise
¼ cup finely chopped red onion
2 Tablespoon chopped fresh parsley
1 Tablespoon chopped fresh dill
1 Tablespoon chopped fresh chives
3 hard-cooked eggs (white if you prefer) chopped
¼ cup red wine vinegar
2 Tablespoons olive oil
¼ teaspoons salt
2 teaspoons Dijon mustard
½ teaspoon freshly ground pepper
1 garlic clove, minced
Place white and red potatoes in a saucepan, cover with cold water. Bring to a boil. Reduce heat and simmer 15 mins until tender. Drain, cool. Place potatoes in large bowl.
Place blue potatoes in a separate saucepan and cook as above until tender.
Add blue potatoes, onion, parsley, dill, chives and eggs to bowl and toss gently.
Combine vinegar and remaining ingredients. Pour over potato mixture; toss gently to combine. Serve warm, at room temperature or chilled.
Note: Blue potatoes are starchier than the others and tend to bleed so cook them separately.
EXCHANGES: 1 cup, ~ 250 calories, = 2 starch and 1/2 meat - and 1/2 fat
Sweet'n Spicy Roasted Corn (via Taste of Home)
6 large ears sweet corn in husks
2 tablespoons butter
4 garlic cloves, minced
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon chili powder
Carefully peel back corn husks to within 1 in. of bottom; remove
silk. Rewrap corn in husks and secure with kitchen string. Soak corn
in cold water for 1 hour.
Using long-handled tongs, moisten a paper towel with cooking oil and
lightly coat the grill rack. Grill corn, covered, over medium heat
for 25-30 minutes or until tender, turning occasionally. Remove
string before serving.
Meanwhile, in a small saucepan, melt butter. Add the garlic, brown
sugar, red pepper flakes and chili powder. Serve with grilled corn.
Yield: 6 servings.
Exchanges: 2 starch, 1 fat.
Stuffed Fiesta Burgers
1 lb. 96% lean ground beef
1 pkg. Taco Seasoning Mix
1/4 cup reduced fat (1/3 fat) Chive & Onion Cream Cheese Spread
1/3 cup fat free shredded cheddar cheese
4 wheat hamburger buns, split, lightly toasted
1/2 cup salsa (or mild per taste preference)
PREHEAT Grill to medium heat. Mix meat and seasoning mix. Shape into eight thin patties. Mix cream cheese spread and shredded cheese. Spoon about 2 Tbsp. of the cheese mixture onto center of each of four of the patties; top with second patty. Pinch edges of patties together to seal.
GRILL 7 to 9 min. on each side or until cooked through (160°F.)
COVER bottom halves of buns with burgers. Top with salsa and top halves of buns.
EXCHANGES: 1 burger with bun, ~350 calories, = 3 meat, 2 starch, 1½ fat, ½ vegetable
Frozen Raspberry Pie
1 dash cooking spray
33 pieces wafer chocolate cookies
¼ cup powdered sugar
2 Tablespoon oil, canola
2 Tablespoon fat free milk
1 Tablespoon butter
3 Cups raspberries, fresh or frozen (thawed)
2 Tablespoon lemon juice
¼ teaspoon salt
2 large egg whites at room temperature
½ cup sugar granulated
½ teaspoon cream of tartar
Preheat over to 350 degrees F. Coat a 90inch pie pan with cooking spray
To prepare crust:
Process 32 wafers, confectioner’s sugar, oil, milk and butter in a food processor until finely ground.
Press the mixture into the bottom and up the sides of the prepared pan, creating and even, dense crust. Bake for 12 mins
Cool on a wire rack to room temperature, about 1 hour.
Meanwhile, puree raspberries, lemon juice and salt in a blender or food processor until smooth. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice, discard seeds.
Bring 1 inch of water to a slow simmer in a large sauce pan. Combine egg whites, granulated sugar and cream of tartar in a 3-quart stainless-steel bowl. Beat with an electric miser on medium speed until foamy.
Set bowl over the simmering water and continue to beat on med speed, moving mixer around until the mixture is glossy and thick about 3-1/2 mins. Increase speed to high, continue beating over the simmering water until very stiff and glossy – 3-1/2 mins more. (eggs will be at safe temperature at 160F at this point)
Remove from the heat and continue beating on medium speed until room temp 3-5 mins.
Fold raspberry puree into meringue until combined. Pour into pie crust, crumble remaining chocolate wafer over the top. Place the pie on a level surface in your freezer and freeze until solid – at least 6 hours. To serve, let the pie stand at room temperature until softened slightly, about 10 minutes before slicing.
EXCHANGES: 1/8 pie, ~220 calories, = 2.5 carbohydrates , 1 fat
Mint, Lime and Cucumber Aqua Fresca
By Brianna Steinhilber
2 large cucumbers washed and roughly chopped
8 juicy limes squeezed
1 packed cup fresh mint leaves, washed
¼ cup to ½ cup honey
1 cup of water
Add all ingredients to a blender and blend well. Strain over a pitcher. Serve with ice and fresh mint springs.