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Eating Healthy at a Bar-B-Q

Eating Healthy at a Bar-B-Q
                The summer grilling season is here and with it comes a smorgasbord of good eats. Regardless if your mouth waters at the sight of ribs or if burgers and dogs are more your style, you can have your ‘Q and eat it too with these tips for keeping your grilling healthful. The grill-meister, the sous-chef, the green bean casserole-bearing guest and the apple pie artist alike can learn how to enjoy a balanced meal with healthy offerings.   In the Food Insight Magazine published by the International Food Information Council Foundation, Mary Alice Shreve shares the following suggestions:
            Meat               Shoot for meat with a lower fat percentage (“lean” or “extra lean”) when preparing hot dogs and hamburgers.   If you are looking to cut calories, try grilled chicken or fish instead of beef.    A 3 oz. grilled chicken breast has almost half the calories and at least 8 grams less fat than a 3 oz. hamburger patty.   Remember that one serving of meat is 3 ounces (about the size of a deck of cards).
            Sides  Aim for baked potato chips instead of fried.  Baked tortilla chips, a whole grain, are great in moderation. Try them with salsa (very low in calories!) or guacamole (rich in monounsaturated fat).
            If French fries are more up your alley, try baked sweet potato “fries.” Sweet potatoes provide added fiber and antioxidants (namely Vitamin A) and make for a tasty alternative.   More of a potato salad fan? “Healthify” the traditional mayonnaise-based dish by making it with vinaigrette dressing to lighten the calorie load.    Similarly, opt for lighter coleslaw by going with either a low-fat mayonnaise or even a vinaigrette dressing; cabbage is rich in Vitamins A, C, E, and B.   Baked Beans are a great source of fiber and protein. If you are seeking to limit your sodium intake, try a low-sodium variety.
            Extras              Bring on the veggies. Once you have that sizzling burger on your plate, top it with   fresh greens (the darker, the better), tomato slices, mushrooms, peppers, roasted zucchini or any of your favorite vegetables.   Whole-wheat buns or rolls are a great option for incorporating whole grains and subsequently fiber into a summer feast.   Low-sodium condiments are an option for those trying to consume less salt.
            Dessert   A staple of summer bar-b-qs, watermelon is loaded with antioxidants.  Fresh or frozen berries also supply antioxidants and are sensational alone or sprinkled atop angel food cake.   
            Eyes bigger than your stomach? It’s easy to overdo it with all that delicious food to choose from.  Here are a few tips to help you stay in control.   Load up on veggies before hitting other foods so as to keep you from filling up on empty calories.  Try eating a handful of nuts or drinking a glass of low-fat milk to satisfy your stomach before attending the BBQ and limit your intake by socializing more.  Most importantly, be sure to drink plenty of water during the summer heat. Staying hydrated is crucial, and filling up on water can also help keep you from consuming extra calories.
Barbecue Chicken
Serves 4
2 teaspoons olive oil
1/2 onion, finely chopped
3 garlic cloves, finely chopped
1 tablespoons mild chili powder
1/4 teaspoon cayenne pepper
1/2 cup ketchup
2 tablespoons molasses
2 tablespoons low-sodium soy sauce 
4 boneless, skinless chicken breasts

Warm olive oil in a medium saucepan over medium heat. Add onion and garlic and cook, stirring, 5 minutes. Add chili powder and cayenne; cook, stirring, 1 minute. Add ketchup, molasses, soy sauce and 1/2 cup water. Reduce heat; simmer, partially covered, until sauce has thickened slightly, about 20 minutes. Place 1/2 cup sauce on a plate. Coat both sides of chicken breasts with sauce. Grill about 7 to 8 minutes per side, cooking to 165?F (use a meat thermometer). Remove from grill; top with extra sauce and 


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