Easy Low Fat Recipes for the Grill
Lose Weight at Summer BBQ by Grilling Light and Healthy
May 14, 2009
Maintaining healthy eating habits over the summer while everyone else is enjoying juicy sirloin burgers and hot dogs at their backyard BBQ seems like a daunting task, but it doesn’t have to be. By using a little creativity and some low fat alternatives, keeping the weight off can be done. The following light recipes for the grill are delicious and low in fat and calories.
Juicy Low Fat Turkey Burgers on Wheat
Let the others indulge in the red meat. These tasty burgers are healthy and delicious and can easily be cooked side by side with the more traditional beef burgers.
Ingredients
- 1 lb 99% fat free ground turkey
- 2 tablespoons egg substitute (Egg Beaters, for example)
- 1 small green or red pepper, diced (important for moisture and flavor)
- 3 tablespoons seasoned breadcrumbs
- 1 to 2 teaspoons onion powder
- 1 tablespoon finely chopped chives
- Salt to taste
- ¼ teaspoon freshly ground black pepper
- Cooking spray
- Whole wheat rolls or bread, slightly toasted
- Honey or spicy mustard
- Lettuce and tomatoes
Method for Juicy Low Fat Turkey Burgers on Wheat
- In a small bowl, mix together the first eight ingredients.
- Form 4 to 6 turkey burger patties, depending on desired size/thickness.
- Spray each patty on both sides with a good amount of cooking spray to prevent sticking to the grill.
- Grill turkey burgers until they are completely cooked through. Wait until a crust is formed on the first side before flipping.
- Place patty and desired condiments (lettuce, tomato, mustard) on roll and enjoy!
Low Fat Grilled Hotel Style Chicken
The delicious spice rub below adds flavor and juiciness to this simple, low fat white breast meat, and it cooks very quickly on the grill. The chicken can be served on a roll, or sliced and made into a wonderfully light grilled chicken salad.
Ingredients for Spice Rub
- ½ teaspoon celery salt
- ¼ teaspoon freshly ground pepper
- ½ teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
Other Ingredients
- 2 lbs skinless, boneless chicken breast halves, fat removed
- 1 to 2 teaspoons olive oil
Method for Low Fat Grilled Hotel Style Chicken
- Prepare spice rub by mixing together spices in a small bowl until well blended.
- Rub chicken breast halves on both sides with 1 to 2 teaspoons of olive oil until coated.
- Sprinkle the spice rub onto the chicken on both sides.
- Grill on medium heat until cooked throughout. Flip once during cooking.
Other Tips for Low Fat Grilling
When replacing high fat meats with low fat alternatives, adding chopped vegetables and spices are a must to keep the meat tasty and moist. Use chopped onions and peppers to add moisture to lean hamburger or ground turkey. Chicken without bones or skin will need a small amount of healthy cooking oil and a flavorful marinade/spice rub. Additionally, lean meats will cook fairly quickly so watch them carefully.
When enjoying a backyard BBQ this summer, try making these refreshingly easy, low fat recipes as an alternative to traditional hamburgers or barbeque chicken and stay healthier while keeping the weight off.
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