DAMY Summer BBQ Guide

Here is your Guide to this Summer’s BBQ Season!  We get so many questions about what to eat and drink at a BBQ!  This is your “Skinny Girl Guide to a Great BBQ!”

Keypoints:

• If you are invited to a BBQ always bring healthy alternatives for yourself and others.
• Resolve the issue before it happens! Plan ahead!
• Always think lean meats.
• Make sure your BBQ sauces are low in sugar and contain all-natural ingredients (lookout for corn-syrup).
• Always have lots of fresh veggies chopped (see list for healthy dips).
• Always have a healthy fruit tray.
• Our hummus and roasted chickpeas are always great to have at your BBQ.
• Always drink a glass of water before and after each alcoholic beverage.
• Always load up on protein and veggies first.
• Fruit is always a fabulous dessert.
• If you can’t live without a bun have a slice of ezekiel bread.

Avoid List:

• High sugar BBQ Sauces
• Processed Meats
• White Buns
• Any large buns
• Sugary cocktails
• Beer
• Sweets
• Overeating
• Showing up empty handed

ON THE GRILL
 
 
Beef Kabob

Serves 4.

INGREDIENTS:

• 1 tbsp fresh oregano leaves, finely chopped, or 1 tsp dried oregano
• 1/4 tsp ground cumin
• 1/2 tsp paprika
• 1/4 tsp ground black-pepper
• 1 clove garlic, crushed
• 1 tbsp fresh lemon juice
• 2 tsp olive oil, divided
• 1 lb eye round beef steak, trimmed of visible fat and sliced into 4 4-oz lean beef tenderloins
• Olive oil cooking spray
• 1 large red onion, thinly sliced
• 2 medium sweet peppers (red or green) thinly sliced **I used one green pepper
• 2 medium tomatoes, coarsely chopped
• 1 cup Tatziki (recipe below)
• 100% Whole Grain Pita or Ezekiel Bread

DIRECTIONS:

In a small bowl, mix together oregano, cumin, paprika, black pepper, garlic, lemon juice and 1 tsp oil. Rub mixture onto steaks, place in zip-top bag and let marinate for 30 minutes or overnight.

Preheat broiler to high (OR USE BBQ). Place steaks on a foil-lined baking sheet misted with cooking spray, or stoneware, and broil for 7 to 10 minutes. When done, remove from oven and let sit for 5 minutes; slice thinly.

Meanwhile, heat remaining 1 tsp oil in a small sauté pan over medium-high heat. Add onion and sweet peppers and cook until soft, about 7 to 10 minutes. Set aside.

To assemble, cut pitas in half, open pocket and palce 2 oz. steak, 1/2 cup sweet pepper-onion mixture and 1/2 cup tomatoes in each pita half. Top each with 2 tbsp Tatziki.
 
 
Tatziki Sauce

(Cucumber Yogurt)

Makes 3 cups

• 2 medium cucumbers, peeled and seeded (I use my processor and sieved out the excess water)
• 2 cups nonfat plain Greek-style yogurt (I use low-fat non-Greek)
• 1 clove garlic, smashed
• 1 tbsp fresh dill, finely minced (I used dried)
• 1 tbsp fresh mint, finely minced (I skipped)
• 1/8 tsp sea salt
• 1/4 tsp pepper
• 1/4 tsp red wine vinegar (I skipped)

*I added some dried chopped onions and garlic salt, about a pinch each

Mix it all, and refrigerator.
 
 
Grilled chicken and pineapple kabob

• 1 lb. boneless skinless chicken breasts, cut into 1-1/2-inch pieces
• 2 cups  fresh pineapple chunks (1-1/2 inch)
• 1 each red and green pepper, cut into 1-1/2-inch pieces
• 1/2 cup  natural low-suagr BBQ sauce
• 3 Tbsp. frozen orange juice concentrate, thawed

make it!

HEAT grill to medium-high heat

THREAD chicken alternately with pineapple and peppers onto 8 long wooden skewers, using 2 skewers placed side-by-side for each kabob.

MIX barbecue sauce and juice concentrate; brush half evenly onto kabobs.

GRILL 8 to 10 min. or until chicken is done, turning and brushing occasionally with remaining sauce.

VARIATION

Prepare recipe as directed, substituting 1 lb. salmon fillets, cut into 1-inch chunks, for the chicken. Or, you can substitute 1 lb. cleaned extra large shrimp for the chicken, but you will need to reduce the grilling time to 4 to 6 min. or until shrimp turn pink.

SUBSTITUTE

Substitute 1 drained can (20 oz.) pineapple chunks in juice for the fresh pineapple.

 
 
SALSA’S, DRESSINGS AND DIPS

Black Bean Salsa

• 1/2 cup black beans, rinsed
• 1/4 jalapeno peppper seeded and diced – you can also use a roasted jalapeno
• 1 tbs finely chopped onion
• 3-4 halved and seeded grape tomatoes
• 1/4 cup finely chopped bell pepper – red, yellow, or orange
• lime juice
• chopped cilantro

Chopped mango or pineapple are great when added to any black bean salsa. In a medium bowl place all ingredients and mix well. Refrigerate at least 3-4 hours, it is better if refrigerated overnight.

Black bean salsa is great when served with chicken, beef, pork, or tossed in shredded lettuce for a salad.
 
 
Sweet Maple Vinaigrette

* less than 10 calories!

For salads topped with salmon, strawberry spinach salads or just a sweet dressing for dipping veggies, reach for this low calorie ‘Maple Vinegarette’

• 1/2 cup White Rice Vinegar
• 2 tbs Balsamic Vinegar
• 2 tsp Organic Brown Sugar
• 1/2 tsp Maple Extract

 
 
Asian Soy Vinaigrette

For Chop, Chicken, or Sashimi Salads and Asian Spinach Salads try this ‘Asian Soy Vinegarette’

– 1/2 cup White Rice Vinegar

– 2 tbs Sesame Seed Oil

– 1 tbs Low Sodium Soy Sauce

– 1 tsp Organic Brown Sugar (you can use two packets of stevia instead for a lower calorie dressing)
 
 
Balsamic Citrus Dressing

Great with chicken and avocado salads!

-1/2 cup balsamic vinegar

-2 tbs olive oil

-1/2 fresh lemon squeezed

-1/2 fresh lime squeezed

– 1 tsp sea salt
 
 
Lemon Poppy Seed Dressing

*Keep refrigerated

This dressing is great with chopped kale salads, for marinades or in chicken wraps

-1/4 cup White Rice Vinegar

– 2 tbs Olive Oil

– 2 tbs 0% Plain Greek Yogurt

– 1 tbs Honey

– 1 fresh Lemon squeezed

– 2 tsp Poppy Seed

– 1 tsp Sea Salt

– 2 Small Packets Stevia
 
 
‘Creamy’ Italian!

* Keep refrigerated

For those of you that want something more creamy- this will hit the spot.

– 1 cup low fat or fat free Greek Yogurt

– 3 tablespoons white rice vinegar

– 1 shallot minced

– 2 Packets stevia

– 1 teaspoon oregano

– 1/2 teaspoon basil

– 1 clove garlic pressed

– 1 tsp sea salt

– A little ground black pepper
 
 
Guacamole

• 4 avocados, halved, seeded, and peeled
• 2 limes, juiced
• ½ tsp fine sea salt (not the chunk crystals)
• ½ tsp ground cumin (or more to taste)
• ½ tsp cayenne or 1 seeded, diced jalepeno
• ½ red Spanish onion, diced
• ½ green bell pepper, diced
• 2 vine tomatoes, seeded and diced
• 1 ½ Tbsp chopped fresh cilantro
• 1 ½ cloves fresh garlic

Mash the ripe avocados in a bowl until it’s slightly chunky. You don’t want it over mashed and too mushy. Stir in the remaining ingredients and add more to taste. 4 avocados is a bit much for these measurements, but it’s a good place to start and add more for your particular taste! I prefer extra cumin. Let guacamole stand for 1 hour before serving.
 
 
Vegetable Dip

• 1C plain fat-free Greek yogurt
• 1 pinch of salt
• 1 Tbsp chopped fresh mint
• 2 tsp chopped fresh dill
• 1Tbsp fresh lemon juice
• 2 minced garlic cloves
• ½ sweet onion, diced

Combine all ingredients in a bowl. Refrigerate for 1 hour before serving.
 
 
Mango Salsa

• 2 mangos, peeled and diced
• 1C peeled diced cucumber
• 1 ½  Tbsp finely chopped jalepeno
• 2/3C diced red Spanish onion
• 2 Tbsp lime juice
• 2/3C roughly chopped fresh cilantro
• Salt and pepper to taste.

Combine all ingredients in a bowl, salt and pepper to taste. Be careful, all you need in a pinch of salt. Mango and cucumber pick salty flavor up very heavily.
 
 
Tomato Salsa

• 6 vine tomatoes, seeded and diced
• 1 large green bell pepper, seeded and diced
• ½ large red Spanish onion, diced
• ½ large red bell pepper seeded and diced
• 2 Tbsp lime juice
• 2 cloves minced garlic
• 2 jalepenos, seeded and diced
• ½ C finely chopped cilantro
• 1 small can tomato paste

In a small bowl, add a little water to the tomato paste to thin it out some. In a separate bowl, mix all other ingredients. Stir in the diluted tomato. Add salt and pepper to taste. Refrigerate for 1 hour before serving.
 
 
Healthy BBQ Sauce

• 1 cup ketchup(natural)
• 1/4 cup water
• 1/4 cup vinegar
• 1/4 cup brown sugar(agave nectar)
• 3 tablespoons olive oil
• 2 tablespoons paprika
• 1 tablespoon chili powder
• 2 cloves garlic, minced
• 1 teaspoon cayenne

Preparation:

Heat oil in a saucepan. Add garlic and sauté until brown. Add remaining ingredients and reduce heat. Simmer for 15 minutes until thickened.
 
 
SALADS
 
 
Simple Spinach Salad with Poppy Seed Dressing

Serves 1

Ingredients:

• 1/2 Cup Non Fat Plain Yogurt
• 1/4 Cup Orange Juice Concentrate
• 2 Tbsp Poppy Seeds
• 1 Tbsp Honey

Salad:

• 31/2 Cups Baby Spinach Leaves
• 4 Large Strawberries Sliced
• 4 Large Chopped Mushrooms
• Handful of Slivered Almonds
• 2 Tbsp Orange Poppy Seed Dressing

For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.
 
 
Kale Salad

• Chop up 1 cup of kale  & 1/4 cup red cabbage
• Add 1/4 avocado
• 1/4 cup shredded carrots
• Add 6 walnuts

Corn salsa- 1/4 cup chopped tomatoes, 2 tbs corn, 2 tbs chopped onion, fresh lime squeeze, add a little cilantro and sea salt.

Add grilled tempeh, chicken, fish or tofu…

Feel free to top with Quinoa!

 
 
Ginger Papaya Dressing

In a food processor or blender add:

• 1 fresh, ripe papaya
• 1/4 cup white rice vinegar (we made more of a vinaigrette)
• 2 tbs agave nectar
• 2 tbs fresh grated ginger root
• 1 fresh lemon juice
• a pinch of sea salt

 
 
Healthy Taco Salad and Dressing

Romaine Lettuce

3 tbsp Roasted Corn Cut from the Cob (have you had roasted corn on the cob? OMG)

• 1/4 Cup Chopped Avocado
• 1/2 Cup Blackbeans
• 3 oz Browned Ground Turkey
• 1/4 Cup Chopped tomato
• 2 tbsp chopped onion

Dressing:

• 1/4 Cup Low Fat Greek Yogurt
• 2 Tbsp Salsa

 
 
DRINKS
 
 
The Skinny Girls Margarita

On the Rocks

What you’ll need:

* 2 oz of clear Tequila (100% agave, Patron Silver)

* (count 1, 2 while you pour, no need for measuring)

* A splash of fresh lime juice

* A splash of Cointreau, Grand Marnier or Triple Sec

Combine all ingredients over a glass of ice

Garnish with a lime wedge and salt (or sugar) if you’d like.

Makes one serving
 
 
Skinny Raspberry Lemonade

• 1 ounce Raspberry Vodka
• 1 ounce Vodka
• 2 oz Lemon Juice
• 2 Packets of Stevia
• Splash of Raspberry Ocean Spray Lite
• Ice

 
 
Mint Julip Cocktail Recipe

• 4 ounces bourbon whiskey
• 4 to 6 sprigs of mint
• 2 packets of Stevia

 
 
DESSERTS
 
 
Healthy RAW Dessert  – Krazy Bites

Ingredients:

• 2 cups Pitted Dates (we prefer Medjool)
• 1/2 cup Unsweetened Organic Coconut Flakes
• ½ cup no salt added Almonds (already slivered is easier)
• ½ whole no salt added Cashews
• ½ Cup Carob Chips
• 3 tbs ground flaxseed

Add a tiny bit of water or lemon juice to moisten (optional)

Directions:

Throw Dates, Coconut, Almonds, and Cashews, flaxseed in a blender or food processor.  Once processed, add Carob Chips last and mix them into the  ingredients by hand.  Roll into tablespoon size balls and enjoy!  Each ball will run you around 130 calories depending on the size!

We suggest keeping them in the freezer too.  🙂
 
 
EXTRAS
 
 
Stuffed Zucchini

Inspired by a meaty recipe for stuffed zucchini, I adapted a high protein vegetarian version with quinoa. It turned out delicious! I sliced off the top half of the zucchini and nuked it for three minutes then hollowed the zuccs out. As I filler I cooked a cup of quinoa and added chopped zucchini, two spoonfuls of olive tapenade, crushed mint, feta and salt and pepper. Easy, tasty, and satisfying.