For most Americans, Independence Day means parades, fireworks and of course barbecue cook-outs. In fact, according to the National Retail Federation’s 2012 Independence Day survey conducted by research firm BIGinsight, nearly half of Americans celebrating this year, or 115 million people, will attend a fireworks or community celebration, and another 35 million will attend a parade. More interesting facts to know, the survey found, more than 160 million people will celebrate the Fourth by hosting or attending a cookout, barbecue or picnic
Traditional fare, such as hamburgers, baked beans, beer and shortcake can quickly derail a diet. But on this July 4th, this doesn’t have to be the case!
The 4th of July brings wonderful memories of outside eating, warm temperatures, great company and the wonderful aromas of BBQ, potato salad and much more. However, this fun Holiday can also bring hundreds of extra calories. For example, one large hot dog equals 480 calories, one piece of pork back ribs can amount to 810 calories, 1 cup of home made potato salad can add up to 358 calories and the list goes on and on. Before we know it we have eaten over 1,000 calories in a matter of minutes. I’d love to share with you how to throw the ultimate July 4th barbecue while keeping calories in check – and celebrating in style with red, white and blue foods and beverages.
Let me share a few recipes that will provide traditional 4th of July dishes and colors but without the excess calories:
Main Dish:
To avoid excess fat, try a lean savory fish such as salmon pockets or tilapia in foil packets
Side Dish:
No 4th of July can be without salads. Try a Summer salad with low-fat plain yogurt/reduced fat mayo, apples, walnuts, red grapes and chicken
Dessert:
Nothing gets better than a warm, fresh blueberry pie with a graham cracker crust, topped with more fresh blueberries!
Thirst Quenchers:
Instead of using large tumblers for drinks, have an ice chest filled with the mini drink cans or mix it up with non-alcoholic sangria made with diet lemon/lime soda, chopped fruit and light fruit punch!
I really like how this meal has calorie saving dishes while incorporating some of my hero foods: seafood; rich in omega-3s and each serving is an excellent source of Iron, zinc, vitamin A, B and D. Another plus? The whole family will enjoy eating these nutritious foods!
These options are sure to keep you enjoying your celebrations without adding extra weight.
To get you started try this delicious fish recipe:
- 2 (6.3 oz. each) Gorton’s Grilled Tilapia Roasted Garlic & Butter fish fillets
- 1 large bell pepper, seeded and sliced
- 1 medium zucchini, sliced
- 1 medium onion, sliced
- 1 (14.5 oz) canned Italian-seasoned diced tomatoes, undrained
- 12 pimento-stuffed green olives, sliced
- Heat oven to 350 degrees.
- Cut four 18 x 12-inch pieces of aluminum foil.
- Divide bell pepper, zucchini and onions among the center of each piece of foil. Spoon ¼ cup of canned tomatoes over arranged vegetables; top with 1 frozen Gorton’s Grilled Tilapia Roasted & Garlic Butter fish filet.
- Divide remaining diced tomatoes and sliced olives over each filet.
- Fold foil over fish and vegetables; double fold edges to seal, leaving room for steam inside each packet.
- Place packets over cookie sheet or on the middle oven rack, if desired.
- Bake at 350 degrees for about 40 minutes or until fish flakes easily with fork. Open packets carefully to allow steam to escape. Slide packet contents into plate and serve immediately. Serve with cooked rice or couscous.
- Yield: 4 servings
- Note: You may use any of the Gorton’s grilled products
- To grill packets: prepare grill for cooking at medium temperature packets on heavy aluminum foil or double the regular foil. Place packets on grid of grill, and grill for 18 to 22 minutes or until fish flakes easily with fork.
Mediterranean Fish packets
Ingredients
2 (6.3 oz. each) Gorton’s Grilled Tilapia Roasted Garlic & Butter fish fillets
1 large bell pepper, seeded and sliced
1 medium zucchini, sliced
1 medium onion, sliced
1 (14.5 oz) canned Italian-seasoned diced tomatoes, undrained
12 pimento-stuffed green olives, sliced
Directions
Heat oven to 350 degrees.
Cut four 18 x 12-inch pieces of aluminum foil.
Divide bell pepper, zucchini and onions among the center of each piece of foil. Spoon ¼ cup of canned tomatoes over arranged vegetables; top with 1frozen Gorton’s Grilled Tilapia Roasted & Garlic Butter fish filet.
Divide remaining diced tomatoes and sliced olives over each filet.
Fold foil over fish and vegetables; double fold edges to seal, leaving room for steam inside each packet.
Place packets over cookie sheet or on the middle oven rack, if desired.
Bake at 350 degrees for about 40 minutes or until fish flakes easily with fork. Open packets carefully to allow steam to escape. Slide packet contents into plate and serve immediately. Serve with cooked rice or couscous.
Yield: 4 servings
Note:
You may use any of the Gorton’s grilled products
To grill packets: prepare grill for cooking at medium temperature packets on heavy aluminum foil or double the regular foil. Place packets on grid of grill, and grill for 18 to 22 minutes or until fish flakes easily with fork.
