Monday, June 28, 2010

Weight a Minute Monday! - Healthy Holidays Options

In our Weight a Minute Monday series we explore health, fitness and wellness. Its important to maintain a healthy lifestyle to maintain your SPICE FACTOR!

The Fourth of July holiday is upon us! But no worries there are ways to enjoy the festivities without sabotaging your healthy lifestyle. Cookouts present a unique opportunity to eat healthy options that taste great! So pass on the usual processed foods and select lean grilled meats and vegetables. If you are attending or hosting a 4th of July holiday gathering, consider integrating some healthy menu options with your traditional fare! Consider some of these tasty recipes (below)!
Later this week we will post some healthy dessert recipes too - Yum!

Herbed Potato Salad
Prep: 15 min., Cook: 25 min., Cool: 30 min., Chill: 1 hr.
Yield: Makes 4 servings (serving size: 1 cup, not including garnishes)
2 pounds red potatoes, cubed
1 (14-oz.) can fat-free chicken broth
1 garlic clove, minced
1/2 cup nonfat plain yogurt
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh oregano
2 tablespoons light mayonnaise
2 tablespoons olive oil
2 tablespoons white wine vinegar
1 teaspoon salt
Garnishes: fresh dill sprig, chopped toasted pecans

1. Bring first 3 ingredients and 2 cups water to a boil in a large saucepan over medium-high heat, and cook 20 minutes or until tender. Drain and let cool 30 minutes.
2. Whisk together yogurt and next 6 ingredients in a large bowl until combined.
3. Gently fold potatoes into yogurt mixture. Cover and chill 1 to 12 hours. Garnish, if desired.

Nutritional Information
Fat:10.4g (sat 1.6g,mono 5.3g,poly 1.3g)
Susan Conley, Natchez, Mississippi, Southern Living

Lemon-Grilled Salmon
Prep: 15 min., Soak: 8 hrs., Grill: 20 min.

Prep Time: 15 minutes
Cook Time: 20 minutes
Soak: 8 hours
Yield: Makes 4 servings

2 (15- x 6-inch) cedar grilling planks
3 tablespoons chopped fresh dill
3 tablespoons chopped fresh parsley
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 garlic clove, pressed
1/2 teaspoon salt
1/4 teaspoon pepper
4 (6-oz.) salmon fillets

1. Weigh down cedar planks with a heavier object in a large container. Add water to cover, and soak at least 8 hours.
2. Combine dill and next 5 ingredients; set aside.
3. Sprinkle salt and pepper evenly on salmon.
4. Remove cedar planks from water, and place planks on cooking grate on grill.
5. Grill soaked planks, covered with grill lid, over medium-high heat (350° to 400°) 2 minutes or until the planks begin to lightly smoke. Place 2 fillets on each cedar plank, and grill, covered with grill lid, 15 to 18 minutes or until fish flakes with a fork. Remove fish from planks to individual serving plates using a spatula. (Carefully remove planks from grill using tongs.) Spoon herb mixture over fish, and serve immediately.

Nutritional Information
Calories:310 (47% from fat)
Fat:15.7g (sat 2.4g,mono 6.6g,poly 5.3g)
Southern Living


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Spicy Wifey said...

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Balance is important so we will continue to bring you a variety of topics and content and we hope will inspire, inform and invigorate!
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