Wednesday, August 22, 2012

Menu of Healthy Labor Day Recipes

A mouth-watering menu of healthy Labor Day recipes

Before you decide that a “healthy barbecue” sounds about as fun as actually working on Labor Day, check out our HellaWella menu. Our surf-and-turf options are sure to make any carnivore/pescetarian drool, and we’ve got vegetarians covered, too, with our watermelon salad, guac, couscous and cucumber salad. And before you break out the beer cooler or decide you’re going to drink the tears you’re shedding over summer’s end, check out our Gin Gin cocktail. We’ve got something for everyone without skimping on nutrition or taste. (Note: Make sure your grilling this weekend is eco-friendly. Click here for tips.

Sweeten up your Labor Day burgers with some cranberry! Where’s the beef? Our House Honcho’s cranberry-and-herb lean turkey burgers contain less fat, less calories and slightly more protein than beef burgers. Cranberries provide some vitamin C and fiber; plus, their antioxidants help you maintain a strong immune system.
  • ¼ cup, plus 2 tablespoons, of whole-wheat couscous
  • ½ cup of boiling water
  • 2 tablespoons of extra-virgin olive oil
  • 1 small onion
  • 1 stalk of celery
  • 1 tablespoon of chopped fresh thyme
  • 1½ teaspoons of chopped fresh sage
  • ½ teaspoon of salt
  • ½ teaspoon of freshly ground pepper
  • ¼ cup of dried cranberries
  • 1 pound of 93% lean ground turkey

1. Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir. Let cool for 5 minutes. Add turkey and stir until combined; do not over-mix.
3. Form the mixture into 6 patties.
4. To cook on stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165 degrees Fahrenheit.) To grill: Oil the grill rack and grill burgers for 5 to 6 minutes per side, flipping gently to avoid breaking. Serve immediately.

If turkey burgers aren’t your thing, grilled chicken is a tasty addition to any barbecue — especially when you have our Fitness Sweatidor’s chicken rub/glaze! This recipe is low in calories and fat — and unlike many barbecue sauces you buy at the store, it doesn’t include sugar or high-fructose corn syrup.
  • 4 split chicken breasts (on the ribs, fat removed)
  • ½ cup of olive oil
  • 1 cup of honey
  • 3 tablespoons of balsamic vinegar
  • A splash of Worcestershire sauce
  • 2 tablespoons of thyme
  • 1 tablespoon of garlic powder
  • Cracked pepper and salt, to taste

1. Combine honey, balsamic vinegar and Worcestershire sauce in a bowl. Stir until well-blended. Set aside half of mixture for later.
2. Drizzle olive oil over rinsed and pat-dried chicken breasts. Rub cracked pepper, salt, garlic powder and thyme over the chicken. Brush on a coating of the glaze mixture. Place chicken on grill, close lid and let it cook for about 35 minutes. Brush on more glaze after 35 minutes.
3. Chicken is ready when the its internal temperature reaches 180 degrees Fahrenheit. (Use a meat thermometer!)
4. Before serving, use a clean brush to glaze the chicken one last time.

Our Health Heroine adds the surf to our surf-and-turf Labor Day menu with lemon-grilled shrimp. Shrimp are low in fat and are a good source of protein, vitamin B12 and selenium. If you’re the king (or queen) of the grill, make sure you’re aware of any of your guests’ shellfish allergies. Anaphylaxis tends to be a buzz kill.
  • 24 large shrimp (for less work, get deveined frozen shrimp)
  • ½ cup of lemon juice
  • ½ cup of olive oil
  • 1 tablespoon of chopped parsley
  • 2 cloves of minced garlic
  • 2 teaspoons of lemon rind
  • 2 teaspoons of dry mustard
  • ½ teaspoon of cayenne pepper
  • Pinch of black pepper

Makes 8 servings.

1. Peel shrimp, leaving on tails, and devein. Put in plastic bag and set in bowl. Stir remaining ingredients. Pour over shrimp and close bag tightly. Squeeze gently to coat shrimp. Refrigerate for 30 minutes.
2. Remove shrimp, reserving marinade. Cook shrimp on greased grill over medium-hot coals or at medium heat until opaque, brushing over with marinade for 2 minutes on each side until pink and firm to touch.

You can’t say goodbye to summer without some watermelon. This refreshing, all-American fruit contains vitamins A and C, and recent research has shown it contains as much lycopene as tomatoes, if not more.
  • 6 cups of watermelon
  • ½ cup of finely chopped fresh mint
  • 5 ounces to 6 ounces of feta cheese
  • Fresh ground black pepper to taste
  • Fresh lime juice

Serves 6.

1. Chop watermelon into cubes, approximately 1-in. squares.
2. Place in a large mixing bowl and squeeze in the juice from half of a lime. Add fresh ground black pepper to taste.
3. Rinse mint sprigs, remove the leaves from the stem and finely chop the leaves.
4. Toss the mint, lime juice and pepper with the watermelon.
5. Transfer from the mixing bowl to a serving platter where the watermelon can spread out a little.
6. Crumble feta over the melon evenly and serve.

You can see the whole article and more recipe's at: 

A Mouthwatering Menu of Healthy Labor Day Recipes, a fun and relatable health website!

No comments:

Post a Comment