Summer barbecues are the perfect environment to enjoy quality time with friends and family over delectable dishes! But if you’re trying to lose weight or even maintain, one afternoon spent at a barbecue can wreak havoc on your waistline.
To avoid overeating at summer barbecues, stick to your go-to healthier options like grilled vegetables, grilled chicken and salads. Or you can fire up your own grill and bring healthier options everyone will enjoy, including Pritikin Longevity Center’s grilled corn on the cobb, citrus fennel mango salad, and BBQ So-Soya.
Grilled Corn on Cob
Ingredients:
· 2 ea. Fresh Corn on the cob (cut in halves)
· 4 cups Skim Milk
· ½ tsp Splenda
· ¼ tsp Ground Cinnamon
· ¼ tsp Ground Nutmeg
Procedure:
1. Clean corn and cook in milk with cinnamon, nutmeg, vanilla extract and splenda for 15 minutes
2. Drain and grill for 5 minutes
Citrus Fennel Mango Salad
Yield: 8
Ingredients:
· 2 Bulbs fennel julienne
· 1 Grapefruit (supreme)
· 2 Oranges (Supreme)
· 3 Mangoes (peeled & julienne)
· ¼ Bu Cilantro chopped
· 1 t chopped garlic
· 1 Red onion julienne
· 1 Red pepper julienne
· 1 Green pepper julienne
· 1 carrot julienne
· 1 # Lettuce (chopped)
Dressing:
· 1 T Low sodium stone ground mustard
· ¼ C Rice wine vinegar
· 2 T Apple juice concentrate
Procedures:
1. Combine all Vegetables in a bowl
2. In a separate bowl combine all ingredients for dressing and mix well
3. Add dressing to vegetables and let stand for 15 minutes
4. Serve on a bed of chopped lettuce
BBQ So-Soya
Serves: 8
Ingredients:
· 1 lb. So-Soya, sliced
· 6 oz Pritikin BBQ Sauce
· 1 ½ c onions, peeled & diced
· ½ c garlic, chopped
· 1 large carrot, peeled & diced
· 2 c cabbage, shredded
· 1 ½ c red grapes
Procedure:
1. Soak So-Soya in hot water for five minutes and drain
2. Sauté all vegetables & So-Soya.
All recipes by Executive Chef, Anthony Stewart, at Pritikin Longevity Center + Spa
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