4th of July Cookouts: Build a Healthier BBQ Meal!


Marie’s Mango Lime Salsa

We are now in full summer swing with July 4th quickly approaching.  Of course, this time of year is noted for sizzling burgers and hotdogs on the grill.  For those who are looking for healthier alternatives for quick summer meals or ways to opt out of the standard grilled burger and hotdog routine, try some of the following alternatives to standard cookout menu items.

Try grilling some salmon or chicken and top with this mango lime salsa.  My client provided the recipe and photo, and noted how delicious it was.  She kindly calculated the calorie content as well!  Thank you Marie!

Mango Lime Salsa-makes 2 cups; prep time about 30 minutes

1 small red onion diced small

1/2 red pepper 1/4 inch dice

1 jalapeño (or to taste)

1/3 cup fresh lime juice (about 2 large limes)

2 tsp ground cumin

2 mangos peeled, pitted and cut into 1/4 inch dice

1/4 cup chopped parsley or cilantro

salt & pepper to taste

In medium bowl, combine all the ingredients and mix well. The salsa will keep 2 days in the refrigerator. Serve with baked tortilla chips, or over any grilled fish or chicken.

Each 1/2 cup portion has about 50 calories.  You can also top lettuce leaves with salsa and serve as a side dish.

For a great healthy side and alternative to fatty side dishes such as creamy potato salad, try grilled fruit kabob.

 Grilled Fruit Kabobs

1/4 cup melted butter
2 tablespoons brown sugar
juice from 1 fresh lime and lime rind
1 tsp. cinnamon
In a small bowl, stir together melted butter, brown sugar, grated lime rind, lime juice, and cinnamon until the sugar is dissolved.  Use any fresh fruit cut into one-inch pieces such as pineapple, apples, nectarines, melon, bananas, or large whole strawberries. Thread the fruit alternately onto metal skewers.  Brush kabobs with butter mixture and place on barbecue grill.  Grill for 6-8 minutes, turning frequently and brushing generously with butter mixture until the fruit starts to brown and is heated through.
Anyone have other non-traditional BBQ sides for this upcoming 4th of July?