Good Measure Meals Healthy Connections » Must-Have Memorial Day Barbecue Recipes

Must-Have Memorial Day Barbecue Recipes

Memorial Day is just around the corner and you’re probably itching to light up your grill and throw a tasty gathering with friends and family. These gourmet recipes from Good Measure Meals Registered Dietitian Nutritionist, Alissa, will have you enjoying the holiday while staying on track with your health goals.

Make your own dressing. Arugula is a savory green that adds the perfect amount of bite with your barbecue. This recipe can be kicked up or even sweetened to the likening of your guests.

Zingy Lemon Arugula Salad
A heart healthy, bright seasonal salad
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Prep Time
10 min
Prep Time
10 min
For salad
  1. • Arugula (1 container or bag)
  2. • 1/4 cup dried cranberries (or ½ cup fresh fruit, such as blueberries, clementine segments, chopped apples, pears)
  3. • 1/4 cups nuts of choice (walnuts, pecans, pine nuts)
  4. • 1 ounce Parmesan cheese, grated or shaved
For dressing
  1. • 2 Tbsp. freshly squeezed lemon
  2. • 1/4 cup + 2 Tbsp. Olive oil
  3. • 1 garlic clove, minced (or 1 tsp minced garlic from jar)
  4. • 1/4 tsp salt
  5. • ground pepper, to taste
Instructions
  1. Combine dressing ingredients in a mason jar or other container with a tight lid.
  2. Shake vigorously.
  3. Toss arugula with dressing.
  4. Add fruit, nuts, and cheese. Enjoy!
Notes
  1. • Making your own salad dressing is super easy and saves you the added sodium, sugar and other preservatives commonly found in store-bought versions
  2. • Making your own allows YOU to control the ingredients and proportions
  3. • There are endless ways to add flavor and zest with fresh herbs & spices, onions & garlic, citrus, using different vinegars etc.
  4. • Plus using olive oil as the base gives a dose of heart-healthy unsaturated fats.
Good Measure Meals Healthy Connections http://gmmhealthyconnections.com/
Make your own marinade. Grilling itself adds smokiness and moistness to meat, fish and poultry, but a little marinade can boost the flavor and help tenderize even more. Instead of store-bought versions that can be high in sugar, sodium and preservatives, try making your own. This homemade marinade recipe is sure to impress your guests while also being heart and waistline friendly. It’s perfect for chicken, but works well on steak and fish as well. Try this recipe as is, or use it as a base and experiment with different herbs and spices to change up the flavor profile.

Healthy Summer Marinade
A light lemony dressing seasoned with fresh dill and basil, adds great flavor to grilled chicken or your favorite meat or fish. Perfect for summer!
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Ingredients
  1. 2-3 Tablespoons lemon juice
  2. 1 Tablespoon white vinegar
  3. 2 Tablespoons chopped fresh dill
  4. 2 Tablespoons chopped fresh basil
  5. 1 Tablespoon honey
  6. 1 Tablespoon Dijon mustard
  7. 1 teaspoon salt
  8. 1/4 teaspoon black pepper
  9. 1/4 cup olive oil
  10. 1 lemon, thinly sliced
Instructions
  1. In a medium sized bowl, whisk lemon juice, vinegar, dill, basil, honey, mustard, pepper, and 3/4 teaspoon of the salt until well blended. In a slow stream, whisk in oil until blended.
  2. Place chicken breasts in a large resealable bag with 1/3 cup of the dressing and half the lemon slices. Seal bag and refrigerate 2 hours to marinate, turning at least once. Reserve remaining dressing to pour over cooked chicken after grilling, and season with remaining salt if desired.
Notes
  1. This recipe makes the right amount of marinade for 6 medium-sized chicken breasts. Adjust accordingly for the quantity you're preparing.
Adapted from Family Circle
Adapted from Family Circle
Good Measure Meals Healthy Connections http://gmmhealthyconnections.com/
 Enjoy seasonal produce. Whether you’re a guest or a host at the barbecue, a great way to make sure there’s at least one healthy option you can enjoy guilt-free is by bringing it yourself. Incorporating seasonal summer produce makes for a dish that is colorful, tasty and nutritious. Try this nutrient-packed recipe that features three powerhouse summer veggies: corn, soybeans (edamame) and bell peppers.

Seasonal Summer Salad
Packed with fiber & protein, this colorful recipe features three powerhouse summer veggies and is a great addition to any barbeque.
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Ingredients
  1. 1 lb shelled edamame
  2. 3 cups corn kernals
  3. 1 chopped red bell pepper
  4. 3/4 cup sliced green onions
  5. 1/4 cup chopped fresh Italian parsley
  6. 1/2 cup chopped red onions
  7. 2 Tbs. chopped fresh oregano or basil
Dressing
  1. 1/3 cup fresh lemon juice
  2. 2 Tbs. Dijon mustard
  3. 2 Tbs. olive oil
  4. Salt & pepper to taste
Instructions
  1. Shell & steam edamame. Drain & rinse with cold water.
  2. Combine main ingredients in large bowl, set aside.
  3. Whisk dressing ingredients together in small bowl.
  4. Add dressing to main ingredients. Toss to coat.
  5. Enjoy!
Good Measure Meals Healthy Connections http://gmmhealthyconnections.com/
 Satisfy your sweet tooth. Not only will these satisfy your craving for fried food without the unnecessarily high quantities of grease and salt, sweet potatoes also contain higher levels of vitamins A and C than regular white potatoes, as well as fiber and potassium.

Sweet Potato “Fries”
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 2-3 Sweet Potatoes -- Georgia-grown, whenever possible! Anticipate about 1 sweet potato per person.
  2. Olive oil - 1-2 Tbs, applied incrementally until sweet potatoes are coated
  3. Salt and pepper, to taste
  4. Any other herbs or spices you enjoy -- Try sprinkling cinnamon and nutmeg for a sweet dish, or paprika and chili powder for a spicy kick. (Or rosemary, garlic powder, Cajun seasoning… the possibilities are endless!)
Instructions
  1. Pre-heat oven to 450° F
  2. Peel sweet potatoes (if desired) and slice into wedges or strips.
  3. Coat with olive oil and spread on sheet pan.
  4. Sprinkle with salt, pepper and the other herbs you selected to fulfill your cravings.
  5. Roast until potatoes start to brown and are slightly crispy, about 20-30 minutes, turning half-way through.
  6. Remove from heat and enjoy!
Good Measure Meals Healthy Connections http://gmmhealthyconnections.com/



 

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