Have a healthier Memorial Day cookout

 

If you’re like most of us, you’re going to indulge in the plethora of Memorial Day barbecues this weekend. But, for those of you who are watching your waistline, here are a few healthy Memorial Day recipes, courtesy of Medifast’s  Simply Well™: An Everyday, Healthy Cookbook:

Taco Stuffed Portabellas

PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES YIELD: 4 SERVINGS

1 Lean 3 Green 2 Condiments

4 large portabella mushroom caps  

1 lb 90 – 94% lean ground beef

2 Tbsp chopped onion

¼ cup diced poblano pepper

1 clove garlic, minced

1, 14.5-oz can diced tomatoes

½ tsp cumin

1 tsp chili powder

½ tsp dried parsley

¼ tsp salt

¼ tsp ground pepper

1 cup shredded, reduced-fat cheddar cheese, divided

  1.  Preheat broiler on low. Remove stems, and gently scrape out the gills from the underside of the mushroom cap and discard. Rub olive oil onto mushrooms and place on a baking sheet. Broil until tender, about 4 to 5 minutes.
  2.  Meanwhile, cook beef with onion, pepper, and garlic in a large skillet until brown over medium-high heat. Reduce heat, add tomatoes and spices, and simmer for 10 minutes.
  3.  Divide the mixture into four portions, and then scoop one portion into each mushroom cap (serve any excess filling alongside the mushroom). Sprinkle one ounce of cheese on top of each mushroom.

Chicken Club Cauliflower Crust Pizza

PREP TIME: 30 MINUTES   COOK TIME: 30 – 40 MINUTES   YIELD: 4 SERVINGS

1 Leaner 3 Green 1 Healthy Fat 3 Condiments

For the Crust:

1 medium head cauliflower, cut into florets

1 egg, beaten

½ cup shredded, low-fat mozzarella cheese

1 tsp dried oregano

For the Toppings:

2 Tbsp dry ranch dressing mix

½ cup plain, low-fat Greek yogurt

¼ cup regular cream cheese, softened

¼ cup chopped scallions

6 slices turkey bacon

1 cup shredded, low-fat cheddar cheese, divided

8 oz cooked chicken breast, diced

1 cup shredded iceberg lettuce

½ cup diced tomatoes

  1.  Preheat your oven to 425˚ F.
  2.  Place cauliflower florets in a food processor and pulse until they become very fine rice-like pieces.
  3.  Place cauliflower “rice” in a microwave-safe bowl, and cook for 7 to 8 minutes, stopping midway to stir.
  4.  Once cooled, transfer the “rice” to a cheesecloth or clean, thin dishtowel, and squeeze out as much liquid as possible.
  5. In a large bowl, combine “rice,” egg, mozzarella, and oregano, until thoroughly mixed. Press the mixture out into the shape of a pizza crust, about 1∕3-inch to ½-inch thick (make sure crust isn’t too thin), onto a baking sheet lined with parchment paper. Bake for 15 to 20 minutes, until crust is firm, and light brown.
  6.  Meanwhile, combine ranch dressing mix, Greek yogurt, cream cheese, and scallions. Cook turkey bacon according to package directions, and chop into small pieces.
  7.  Once crust is cooled, spread ranch mixture evenly onto crust. Top with half of the cheese, chicken, remaining cheese, and bacon. Cook an additional 5 to 7 minutes, until cheese is melted and crust is golden brown. Top with lettuce and tomatoes.

Veggie Chips & Buffalo Chicken Dip

PREP TIME: 15 MINUTES   COOK TIME: 40 – 50 MINUTES   YIELD: 4 SERVINGS

1 Leaner 3 Green 1 Healthy Fat 3 Condiments

For the Veggie Chips:

1 Tbsp olive oil

2 tsp lemon juice

½ tsp salt

½ tsp pepper

½ tsp rosemary

3 cups thinly sliced yellow squash

3 cups thinly sliced zucchini

For the Buffalo Chicken Dip:

4 light spreadable cheese wedges, softened

1½ cups plain, low-fat Greek yogurt

¼ cup light ranch dressing

¼ cup hot pepper sauce

1, 12.5-oz can chicken breast, packed in water, drained

1 cup shredded, reduced-fat Colby and Monterey Jack cheese

Cooking spray

  1.  Preheat oven to 400° F.
  2.  Whisk the olive oil, lemon juice, salt, pepper, and rosemary together in a large mixing bowl.
  3.  Add yellow squash and zucchini, and gently mix to coat.
  4.  On a large, lightly-greased baking sheet, arrange yellow squash and zucchini slices in a single layer.
  5.  Bake for 20 to 30 minutes, until crisp.
  6.  Meanwhile, mix all dip ingredients until smooth, and transfer dip mixture to a small, lightly-greased baking dish.
  7.  Once chips are removed from the oven, add dip mixture and bake for 15 to 20 minutes, until lightly browned, hot and bubbling.

Mini Pepper Nachos

PREP TIME: 15 MINUTES COOK TIME: 5 MINUTES   YIELD: 4 SERVINGS

1 Leaner 3 Green 1 Healthy Fat 1 Condiment

12 PEPPER HALVES PER SERVING

¼ cup chopped jalapeño pepper

Cooking spray

1, 12.5-oz can low-sodium chicken breast (in water), drained

6 oz avocado, mashed

½ cup plain, low-fat Greek yogurt

2 cups shredded, low-fat cheddar cheese, divided

1 tsp chili powder

24 mini bell peppers, halved with stem, seeds, and membranes removed  

¼ cup chopped scallions

  1.  Sauté the diced jalapeño in a lightly greased skillet until tender.
  2.  Mix the jalapeño, chicken, avocado, yogurt, one cup of cheese, and chili powder in a medium bowl.
  3.  Arrange the mini bell peppers in a single layer in a large casserole dish. Fill with chicken mixture, sprinkle with remaining cheese, and broil until cheese has melted, about 2 to 4 minutes.
  4.  Garnish with scallions and serve with salsa, if desired.

Blackened Shrimp Lettuce Wraps

PREP TIME: 20 MINUTES COOK TIME: 8 – 12 MINUTES YIELD: 4 SERVINGS

1 Leanest 3 Green 2 Healthy Fats 3 Condiments

2 lbs raw shrimp, peeled and deveined

1 Tbsp blackened seasoning mix

4 tsp olive oil, divided

1 cup plain, low-fat Greek yogurt

6 oz avocado

2 Tbsp lime juice, divided

1½ cups diced tomato

¼ cup diced green bell pepper

¼ cup chopped red onion

¼ cup chopped cilantro

1 jalapeño pepper, chopped and deseeded

12 large romaine lettuce leaves

  1.  Place shrimp and blackened seasoning mix in a re-sealable plastic bag (you may need to divide shrimp into two batches). Shake contents of bag to distribute seasoning evenly.
  2.  Heat two teaspoons of olive oil in large-skillet, and add half of the shrimp in a single layer. Cook about 2 to 3 minutes per side, until shrimp are pink and cooked through. Repeat with remaining olive oil and shrimp.
  3.  For the avocado crema: Combine Greek yogurt, avocado, and one tablespoon of lime juice in blender or food processor. Blend until smooth.
  4.  For the tomato salsa: Stir the tomatoes, green bell pepper, onion, cilantro, jalapeño pepper, and remaining tablespoon of lime juice in a medium bowl.
  5.  Prepare lettuce wraps by dividing the shrimp, avocado crema, and tomato salsa evenly among the lettuce leaves. Serve immediately.