Start summer off eating right!

Memorial Day weekend is one of the biggest cookout weekends of the year! But it doesn’t mean you have to exit the healthy eating lifestyle. Often simple recipe adjustments can make a great deal of difference for your health.

Check out these BBQ-ready recipes from SIU dietitian Sara Lopinski. (These and other great recipes are also available in the Healthy U Cookbook available for sale in the lower level of 751 N. Rutledge, SIU Clinics building.)

TURKEY BURGERS Image by © Royalty-Free/Corbis
A tasty alternative to beef burgers; just make sure you get ground turkey breast for the lowest fat.
INGREDIENTS
½ # ground turkey breast
2 Tb. dried bread crumbs
1 tsp. Mrs. Dash® Onion and Herb
Seasoning Blend
1 tsp. dried parsley
1 tsp. Worcestershire sauce
½ tsp. Tabasco sauce

PREPARATION:  Combine the turkey breast, bread crumbs, Mrs. Dash®, dried parsley, Worcestershire sauce, and Tabasco sauce in a medium bowl.  Mix well.  Divide the turkey mixture into 2 equal portions and form into patties.  If using a counter top grill, preheat according to manufacturer directions and grill the patties for 6 ½ to 7 minutes.  If using a charcoal or gas grill, prepare the fire or light the grill and cook the burgers until nicely browned on both sides and cooked through, about 7 minutes each side.  Serve the burgers on toasted whole wheat buns.  Please note the nutrient analysis doesn’t include the bun.

YIELD: 2 servings
CALORIES PER SERVING  150
FAT CALORIES  15
CHOLESTEROL 45 mg.
SODIUM  170 mg.
CARBOHYDRATE  5 gm.
FIBER  0 gm.
PROTEIN  27 gm.
CALCIUM  0 mg.

CREAMY COLESLAW
No one will ever miss mayonnaise in this salad.
INGREDIENTS
¼ c. low fat Miracle Whip™ salad dressing
¾ c. nonfat plain yogurt
3 Tb. granular Splenda® or white sugar
2 Tb. green onions, thinly sliced
2 tsp. lemon juice
1 Tb. white vinegar
¼ tsp. celery seed
¼ tsp. salt
¼ tsp. ground pepper
16 oz. bag (8 cups) classic coleslaw mix (shredded green cabbage & carrots)

PREPARATION
Whisk together all ingredients except coleslaw mix in a large bowl.  Add coleslaw mix to dressing; stir to mix.  Refrigerate at least 2 hours to allow flavors to blend.  For an even creamier slaw, add an additional ¼ cup of nonfat plain yogurt.

YIELD: 9 servings – ⅔  cup each
CALORIES PER SERVING 45
FAT CALORIES 15
CHOLESTEROL < 5 mg.
SODIUM 150 mg.
CARBOHYDRATE 7 gm.
FIBER 2 gm.
PROTEIN  2 gm.
CALCIUM 80 mg.

bananaBANANA SPLIT DESSERT
A perfect dessert for company.
INGREDIENTS
3 Tb. tub margarine, melted
1½ c. graham cracker crumbs
1½ c. powdered sugar
2 – 8 oz. pkgs. fat-free cream cheese
16 oz. strawberries, fresh (sliced) or frozen (if frozen, drain)
3 small bananas, sliced
16 oz. can unsweetened crushed pineapple, drained
8 oz. container Cool Whip Free® whipped topping, thawed

PREPARATION
Combine margarine and graham cracker crumbs and press into bottom of 9X13-inch baking dish.  Refrigerate for 30 minutes.  Using a mixer, beat together powdered sugar and cream cheese until smooth.  Spread on the crust.  Layer strawberries, then bananas, and finish with pineapple. Top with fat-free whipped topping and refrigerate.

YIELD:15 servings
CALORIES PER SERVING 190
FAT CALORIES 35
CHOLESTEROL < 5mg.
SODIUM 280 mg.
CARBOHYDRATE 32 gm.
FIBER 1 gm.
PROTEIN  6 gm.
CALCIUM 60 mg.